I am getting ready to leave on a camping trip for the 4th of July celebration and it seems like many of you are planning travel as well.
I have been getting a lot of interest in summer travel programs.
You can follow along with all the workouts we do at my boot camp workouts here–> Workouts
Most of these workouts require minimal equipment, so they can be done anywhere.
Did you know that the average person gains almost a pound a day while on vacation.
But that doesn’t have to be you. Most of the time extra pounds sneak up on you when you least expect it, so decide right here and now that your vacation will leave you slimmer than when you left.
All you have to do is have a plan.
As you embark on your travels, use these 7 tips to come home fitter than when you left.
Tip #1: Cut Your Carbs
Vacation days are notorious for carbohydrate rich meals, and it’s a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing low glycemic (low sugar) carbohydrates. Focus on fruits & veggies instead of the high sugar, lower nutrition value grains. Try to have at least one meal free of grains.
Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries or pancakes. Skip the toast and fill up on high quality eggs and lean breakfast meats.
Lunch: A great carb-less lunch is a salad with lean meat. It’s so filling and satisfying that you won’t even miss the bread.
Dinner: Since you’re on vacation, you don’t want to feel deprived, so dinner is the hardest meal to go carb-less. But if you’ve indulged at breakfast and lunch then make it a point to cut the carbs at dinner. Stick with veggies and lean meats.
Tip #2: Be Active
If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active every day. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening. Check out a hotel workout I did in Sedona a few years ago here: Hotel Workout
Tip #3: Indulge with Control
Eating out is a must while on vacation. Whether you’re visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all – you are on vacation after all…right? – that isn’t the best for your waist.
When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box, then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.
Tip #4: Don’t Eat Late
One of the easiest tricks for preventing weight gain is to limit carbohydrates & calories before you go to bed. This is especially effective while on vacation. So skip that late night indulgence and wake up looking and feeling great.
Tip #5: Snack Healthy
Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it – it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking…rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants along the highway.
This summer cut unhealthy snacking off at the pass by bringing along your own healthy options. Dried or fresh fruit, nuts with your own sea salt, Dales Raw Food Bars, guacamole or avocado, cut veggies and gluten free crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal.
Tip #6: Avoid Fried Foods
While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.
While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry – so you can see that consuming fried foods will drastically increase your caloric intake.
If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are never fun…especially while on vacation!
Tip #7: Team up with a Pro – Yours Truly!
Well, health & fitness is my specialty…and since you are serious about creating a healthy and fit physique – guarantee your results by teaming up with me.
Together we will come up with a fitness, nutrition & lifestyle plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals – something that you will appreciate while on vacation and at home.
I will be back on Monday, so please email today to get started next week.
If you are in town we do have workouts on Friday and Saturday. See the modified schedule here–> Boot Camp Schedule
Have a great 4th of July Holiday!
Your friend & coach,
Brien
P.S. Please share my educational content with your friends and family and help me reach my goal of 10,000 subscribers.
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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
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Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com
650-654-4604
