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Going South? Keep Fit on Vacation with Karen Gallagher.

By on February 4, 2014
Karen M Gallagher

with Karen Gallagher.

It’s that time of year where the frigid winter blues are setting in and we are all itching to escape to a hot, tropical destination. Relaxing on the beach by the ocean while indulging in rich, local food seems so tempting; however, it can quickly start packing on the inches leaving you feeling lethargic and bloated by the end of just one week. Unfortunately without a game plan, vacationing can make for a huge setback in your quest to keep fit and as well it can undo all your hard earned efforts in the gym. I have come up with 5 tips to keep you on top of your fitness goals while on vacation.

 

Tip #1: Plan Ahead & Fit Fitness into Your Day

Vacation time is a great opportunity to reenergize, refresh and relax and not an excuse to undo all your hard earned efforts in keeping healthy. When planning your vacation, research resorts and choose a location that offers a fitness facility and activities that you would enjoy participating in. Plan an hour a day to either committing to a quick workout in the gym, running along the beach or joining in a game of beach volleyball.

Tip #2: Always Be Prepared

Planning ahead and being prepared is the key to not being “stuck” eating foods we are not typically accustomed to. I always pack protein bars, trail mix and fruit while travelling just in case I’m left with unhealthy options. Having a few quick snacks for back up will keep you satiated until you can choose a healthier option.

Tip #3: Avoid Dining Disasters

One of the biggest challenges is avoiding weight gain while dining out. The key to maintaining your weight while on vacation is to keep your diet clean at least 80% of the time. Avoid high fat, fried foods, creamy sauces, sweets and sugary cocktails and choose fresh fruits, vegetables, lean meats and fish as often as possible. This simple trick will allow for you to enjoy a treat daily all while keeping on track.

Tip #4: Yes You Still Can Indulge!

Depriving yourself while on vacation is no way to live! I too enjoy stepping out of my regular routine to indulge in foods I typically would not allow myself to have. However, the trick is to indulge in moderation. Enjoying a sweet treat that you have been craving for months is OK just as long as it is not an entire plate of goodies. Sharing is always a great option as it allows just enough bites to taste and to not add extra inches to your waist.

Tip #5: Keep Your Portions In Check

One of the biggest mistakes I see people repeatedly doing on vacation is loading their plates to the point that they are over flowing. You would very rarely do this at home, so why on vacation would you start? Controlling your portion size will keep extra weigh from creeping on.

Bonus….Here is a simple workout you can do anywhere with no equipment. Simply find an open area in your hotel room or a quiet place on the beach. Enjoy!

Full Body Blast

50 seconds work/10 seconds rest (Use a timer for best results)

–Beginner 2 Rounds

–Intermediate 3-4 Rounds

–Advanced 4-6 Rounds

1. Walking Lunges (Or Alternate Lunges)

2. Push Ups

3. Jump Squats

4. Mountain Climbers

5. Plie Squats

6. Burpees

7. Plank

 

Karen Gallagher is a leading fitness professional with an elite athletic background combined with over 18 years of knowledge and experience. Along with fitness competitions, Karen’s main focus these days are her businesses Fit 4 Her personal training, Butt Slayer Boot Camps and Sport Performance Coaching. She supports her clients with motivation, goal setting and nutritional programs to best suit their needs and goals and has helped hundreds of people to experience profound life transformations. Learn more at www.karen-gallagher.com.

 

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