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Summer Holidays & Staying On Track

 

 

Holiday season is now here and with the national schools and colleges to wrap up at the end of the month we will flee this little island for a 10 –14day period is search of some fun in the sun with nice food & drink but for most it’s a time to unwind and get some well-deserved rest and relaxation.

Now…. I’m not here with this blog post to rain on anyone’s parade and I am fully on the side of getting away and enjoying yourself. This time of the year is when i see the usage in the gym rocket with people busting their asses in a quest to get dare is say “holiday ready” so with all the hard work you are putting in to date, I am looking to try help you stay on track away this year while still enjoying your time away in the sun.

 

Let’s take a brief looks at the two main factors people focus on in the run up to the holidays.  

First, there’s exercise. Generally, what will happen, you will increase the amount you’ve been doing right. Doing an extra class or PT session on a weekly basis and bringing in more cardio workouts.

Secondly, there’s nutrition. With all this extra working out, many will be aware of the foods they need to eat less off (sweets / take-aways / Choc & Crips etc we all know them at this stage) and turn to more good wholesome foods and the outcome of this process on the run up to the holidays??

Yep you guessed it – you’ve lost weight, well done you!

The day has now come and your all packed to set off on holidays, now let’s looks at how our circumstances change.

Exercise generally stops or is at a much lower frequency then before you left, all them foods you had cut back on or even cut out all creep back in over the two-week period. YES, I’m all for holidays, I said that at that start, now let’s looking at what we can do to still have fun in the sun but staying on track while you are away.

I’ll keep with the two factors I touched on above for this blog so….

Exercise

Set a simple step count daily for yourself like 10,000 a day and this will be quite easy to hit with beach walks etc.

If you are staying in a hotel with a gym, yes workout, but try keep the workouts short and enjoyable.

E.g.

  • 10min stretching & Movement
  • 20-25min Resistance Training
  • 10-15min HIIT / Cardio or your choice

Max time 50min x3 times per, just get in and get out really.

If you don’t have access to a gym that daily step count will keep you in check,you could rent a bike or a paddel boat, remember you are on holiday but be mindful of ticking some boxes in regard your activity levels away.

Nutrition

The real challenge with holidays is the nutrition but let’s look at what we can do to help us away.

Breakfast –

Try kick off the day with a breakfast that will set you up for the day and add satiety (the feeling of being satisfied) but not leave you wanting more shortly after. A high protein & fat breakfast with some fruit and greens works perfect. If you have access to cooking facilities breakfast is the one meal you can whip up just like home. If breakfast is provided look at options freshly prepared e.g. eggs / bacon / salmon / fruits / mushrooms / tomato etc. and be mindful of carb choices, yes have them, it is holidays but just be mindful.

 

A light lunch will be the result of a breakfast that offers satiety as you will feel a lot fuller for longer, look to include a protein source here and some fresh fruits or veggie / salads.

 

Dinner will bring a much more flexible approach as it will be late in the evening and the chances are you may have some activity completed or getting close to that step count but again think fresh produce here and a little desert on those days you’ve been most active.

Exercise & nutrition tips to help you away in the sun and have you come back ready to get back into your normal routine.

Holidays is that time to enjoy with family friends and love ones so please do guys, try to implement some of the above over your time away and enjoy every minute.

Thank you for reading and as always if you feel someone will enjoy or benefit from this please share.  

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