I’m not sure about you, but I always come back from Spring Break with a little more jiggle than I started with. To make that a little less, Elizabeth and I asked some of Nashville’s most accomplished fitness gurus for their top tips on vacation fitness and meal planning. The tips compiled here — in no particular order — pretty much rock for simplicity and motivation. So, whether you’re anticipating Spring Break or summer fun, here’s a go-to guide to keep us all on track!
There are 5 exercises that can be done anywhere there are floors and walls: wall squats, push ups (on knees if can’t do properly on toes), one leg bridges (hip lifts), side leg raises (for outside of hips), and planks (on elbows and toes, or knees if can’t hold back straight on toes and elbows)
Healthy eating rules: maintain proper – i.e. non-alcoholic – hydration, and have a full glass of water before each meal; have a glass of water before each alcoholic beverage; ask for a to-go box before the food comes out from the restaurant kitchen and immediately place at least 25% if not 33% of EACH of the food items on the plate in the box and take it home for a later meal; and, finally, enjoy those warm-weather fruits and veggies even more than you would here.
For exercise, run or power walk on the beach or just right in the water for 30-45 minutes everyday for a nice vacation workout. Do it in the morning and then relax all day with one of those low calorie drinks. At night before going out, drop down and do a set of push-ups or dips to show off those guns in your tank top/dress.
Niki Gauthier, Owner of Niki G Fitness http://www.nikigfitness.com/
Have fun, but don’t take a vacation from your water bottle! Not only is drinking water a daily essential, it can also help keep your appetite in check, energize you and help you avoid getting bloated and that puffy look you can experience while traveling.
Jeff Howerton, Owner LEAN Fitness http://www.leannashville.com/
Perform cardio first thing in the morning to get your exercise out of the way and set the tone for the day.
Carrie, Owner Bar Method http://nashville.barmethod.com/
- 5 minutes of warm up, which can be jogging in place, walking up and down the hall or in the stairwell
- Followed by 8 intervals of 20 seconds on 10 seconds off of any one particular exercise or a combination of different ones. This could be body weight squat, jumping jacks, push ups, sit-ups, dips, lunges, stairs, side tricep presses…or if you pack a resistance band in your bag, you can add a whole array of other exercises to the list.
- End with a 2 minute cool down.
To keep it simple from the food aspect, one of the easiest ways I tell my clients to cut some extra calories is to get their salad dressings on the side and simply dip their fork in the dressing for flavor. Or another option since most seem to order salads when they are “dieting” is to get salsa as a salad dressing instead of your traditional dressings. Most all restaurants have it and most people find it a good alternative.
Kady Decker, Owner Pure Barre Nashville and Brentwood http://purebarre.com/
Get your exercise done early and out of the way so you can enjoy a cocktail at the pool in the afternoon! If I don’t do it early on vacation I know it won’t happen. It doesn’t have to be a long workout, after all it is your vacation, but get in at least 20-30 minutes of cardio. Hit the resort fitness center and jump on your favorite cardio machine. Do quick intervals, 60 seconds slow, 60 seconds fast for 20 – 30 minutes and you’ll burn double the calories you would if you worked out at the same pace.