A Fun and Fit Vacation?

Have you ever gone on vacation with the best intentions only to throw your health rules out the window once you get there?  Ever tell yourself, “I’m on vacation, I’ll be good when I get home!”
 
When I was in my early twenties, vacation usually involved guzzling Bahama Mamas under the mid-day sun while stuffing myself with fried local cuisine. And exercise? Umm… does doggie paddling 10 feet to the pool bar count?   

Sure, it’s fun while it lasts but there is nothing more frustrating than returning home from a hazy vacation to an extra ten pounds of body fat, relentless cravings and fatigue. Add that to the fact that it’s time to get back to the reality of work, bills and stress and you almost have to wonder if it was all worth it.

Now imagine a different kind of vacation. You wake to the morning sun pouring in your window and decide on a rejuvenating walk on the beach, taking in the warm breeze and white sand. Not long after, you find the perfect spot to lounge in the sun and take intermittent dips in the clear blue water to cool off. Later that night, you sip cocktails while reveling in the tastes, colors, textures and music of the local cuisine and culture. When you finally return home you feel energized and lighter than you have in a long time.  Sounds like bliss, right?

My point is, why work so hard before vacation to get in shape just to blow it when you finally get there? Why not live it up while maintaining your health goals?

Here’s how to stay fit without sacrificing the fun on your next vacation.

1. Get Real. I have had so many nutrition clients ask me, “How do I keep losing weight on vacation?” My answer? “You don’t!” Unless you’re going away to a spa or fitness retreat, your goal should never be to lose weight or inches while on vacation.   

How will you feel if that doesn’t happen? Instead, shift your focus from progression to maintenance. If you can come back from vacation close to the way you went in that is success! Then you can pick up right where you left off once you return home.

2. Be prepared. Staying fit on vacation actually begins before you even get there.  To prevent cravings, weight gain and all-night food binges, it’s important to eat frequent, balanced meals every three to four hours throughout the day. To make this possible, pack a few convenient staples for your trip to keep your metabolism running on high. I like to load up on Power Crunch protein bars, protein powder with dried fruit and nuts, and Osterim (a tasty, portable, high-protein, low-fat meat stick made of ostrich… I promise, it’s a lot better than it sounds) with dried fruit.
 
Enjoy these balanced snacks while traveling and in between meals when a sit-down dinner just isn’t on the agenda. You’ll find that when you finally do sit down to eat, you won’t be starving and you’ll be able to control your portions. And always pack more than you think you need; you don’t want to run out of options mid-vacation.

3. Balance your plate. Whether you’re at a buffet or sit down dinner, the goal is to create a meal with a good balance of protein, carbohydrates and fat. Start with a hearty portion of lean protein (think chicken, seafood, pork) and then add a small portion of carbohydrates. I’m willing to bet that there is plenty of fat in the preparation of each food item, so you’ll be covered there.  
 
4. Stay hydrated. Particularly, if you drink alcohol. A good rule of thumb is a glass of water for every one or two alcoholic drinks. You’ll flush out the bloat and beat the morning hangover.

5. Get moving. Use your surroundings to your advantage and try something new!  Yoga on the beach, kayaking, snorkeling or shopping the markets will make you forget that you’re actually working out. Even a 30-minute walk in the sand will do the trick. Because sand is an unstable surface, your body is forced to recruit more muscle fibers than if you were on solid ground. This means more energy burned in less time.

6. Compromise.  f you want to go all out one night and eat and drink to your heart’s content, I say, “Go for it!” An “off meal” or two never hurt anyone. The key is making the decision to get back on track at the next opportunity.
 
And last but not least, enjoy yourself! Save the stress for home. You went on vacation to relax, right? So relax, already! Real life will be waiting for you when you get back.

Have a nutrition or fitness question?  Write me at valerie_cogswell@yahoo.com.