The long summer holiday is looming ....after all the amazing hours and hard work you have put in at the studio, it’s finally time to take a well earned break! Whatever you are planning to do, a time out from the normal routine can be a wonderful thing – but what about your fitness?
It’s not completely impossible to keep up the same level of health and fitness, but I think we need to be realistic – with children off school and traveling, it can be really easy to say goodbye to your normal healthy routine. However I’m sure you don’t want to come back in September feeling out of shape and less than refreshed.
The good news is feeling healthy during and after holidaying is totally possible, by making just a few smart choices you can keep active and energized, get the most out of your break AND look forward to the next one.
If you are off on your travels or just won't make it into town, here are a few tips to help keep you on track and minimise the “holiday damage"!
Easy for me to say and possibly easier said than done - try to remind yourself what motivates you? Why did you start this in the first place? Take those thoughts and put them back into action over the holiday period. There’s no use taking a step back in the wrong direction now – is there?
If you’re finding it hard to keep yourself motivated because you are in a different environment from normal, your gym buddies have gone away – see if you can entice a friend to join you or rope the family in to give you that extra boost of energy!
Don’t quit just because it’s the holidays – that’s not a good excuse. If you find that you can’t always make it to the gym, find other ways to work out and mix things up a bit. With some careful planning I am sure you can include some exercise into your day - be proactive!
Be creative - Think outside the box of your normal exercise routine. Try to remember exercises, stretches and routines that we do each week in class and do these on your own. Body weight exercises can be done anywhere with no equipment needed. Remember I have free videos on my vimeo channel you can access too.
Embrace your surroundings - If you are on an island or beach holiday, head to the water for your workouts. In the countryside or even in a city that has amazing parks, head out and explore by hiking, running, walking, biking or even look at horse riding for a more adventurous twist. Try surfing, stand-up paddle boarding, snorkelling, windsurfing or kite surfing to get some fresh air and wake up some muscles you may never have known you had.
Involve the whole family so you don’t feel like you are impacting on everyone else’s holiday by needing to stay in shape.
Remember - regular short, quality exercise sessions also create lasting change. Health and fitness is a lifestyle and a daily practice no matter where you are or what you are doing. Make sure what ever you do, you make it fun!!
Always carry a water bottle (especially when its hot), do not let a lack of normal routine spoil all your good habits.
Aim to drink at least 2 litres of water each day.
EAT AND DRINK IN MODERATION
Again easier said than done and I’m not suggesting that you should deprive yourself of all the holiday yummies, but try to be aware of what you are eating and drinking.
Save space for treats - on days that you know you will be indulging more than normal try to keep other meals and snacks on the healthy side.•
Beware of the "eat as much as you like" buffet - try using a smaller plate, it’ll encourage you to take smaller portions and try to fill up on as many fruits and veggies as possible.
Visit food markets - they are amazing for soaking up local culture and finding local delicacies —and cheap, wholesome fresh food. Local food is better for the environment, you get to pick what you’re eating and you'll even squeeze in some movement as you walk around the market.
Pack snacks - when you plan to be out all day, bring along your own healthy snacks to keep your hunger at bay – not only is it cheaper but it will help keep you away from unhealthier options.
Make your own meals - if you’re staying somewhere with kitchen access, take the time to whip up your own delicious meals. You are more likely to eat something healthy that way and you’ll know exactly what’s in it.
Cocktail hour or for us Kenyans the infamous sundowner - the demon alcohol, we know it’s bad and if you are tucking into cocktails the sugar content can be extremely high – need I say more. You know the score – everything in moderation!!
Enjoy yourself of course – just don’t go overboard everyday!!.
REST AND RELAXATION
Keep work away. It’s a holiday try and resist the urge to check work emails, or spend all day scrolling and tableting, focus on having fun. It will keep your mind clear and allow you to decompress.
Free your mind - meditating even for just a few minutes each day can help relieve anxiety and stress. Even better if you can find a beautiful space to do it in.
Get the most out of your break - doing things that you love and sharing time with friends and family (or alone time!) ensure that you will get the most out of your holiday.
Get enough sleep - it can be tricky with all the socialising and living out of a suitcase to get regular and good sleep. Try and make it a priority, we all need 7-9 hours sleep a night and without it our physical and mental health will suffer.
SO - listen to your body.
If you are tired - rest, relax and eat healthily to recharge and rejuvenate.
Find exercise while you are away that seamlessly fits into your day, creates a moment to allow you to switch off and helps you to explore your new environment – whether it’s cityscapes, seascapes or stunning landscapes!
MOST OF ALL HAVE FUN!!