the summer vacation tips
summer vacation tips
. After putting in long work hours all winter and squeezing in those extra bench presses, its finally time to take a break! Whether youre relaxing on the beach or exploring a new city, a time out from the normal routine can be wonderful thing. But it can also make it tough to stay fitall those meals out and indulging in a few (OK, a lot of) cocktails doesnt exactly help either. All that fun means you might return home feeling less than refreshed. T
Eat before the airport
. Chow down on a big meal before hitting the airport to avoid having to eat at the fast food courts. If you forget andneed to eat there, try fruit or a salad.
Watch out for jetlag
. Adjustingto a new time zone might make you hungry at odd hours. Resist the urge to snack at 4 a.m. and wait for normal meal times instead (or choose a healthy snack, like a handful of nuts, to tide you over).
Drive past the drivethru
. If youre driving to your getaway, plan where and when youll be stopping for meals before hitting the road. Itll give you more flexibility when choosing a healthier restaurantor figuring out the best options. And of course, pack your own healthy snacks!
Save space for treats
. Visiting France? Itd be a sin not to try out some crepes. And thats just fine. On days youll beindulging more than usual, try to keep other meals and snacks on the healthy side.
Beware of buffets
. With so many delicious choices, how to choose anything other than, well, everything? Start byusing a smaller plate; itll encourage smaller portions. Also aim to fill up on as many fruits and veggies as possible. Just have to try that cheesy pasta? Spread the love and share it with a friend.
. No, notthatkind of regular. Keeping a fairly consistent diet helpsmaintain weight betterthan being erratic. Even when youre on vacation, aim to eat roughly the same amount and kinds of food as you usually do. Your body will thank you.
Visit food markets
. Theyre agreat placeto soak up local culture and eat deliciousand cheapfresh food. Local food isbetterfor the environment; you get to pick what youre eating; and youll even squeeze in some movement as you walk around the market. Talk about a winwinwin.
. When you plan to be out all day, bring along your own healthy snacks to stave off hunger. Itllkeep money in your pocketand away from unhealthier options (were looking at you, golden arches).Trail mix, granola bars, or even PB&J sandwiches are all healthy, portable options.
Make your own meals
. If youre staying somewhere with kitchen access, take the time to whip up your own delicious meals as much as often doing your stay. Youre more likely to eat something nutritiousat homeand youll know exactly whats in it.
Beware of drinks
. A single cocktail can contain loads of sugar (and calories). If a stiff drink is necessary (and sometimes it is!), try some of thesehealthier drinksinstead. Understand that access to secure areas of the airport will be restricted to ticketed passengers and electronic ticket holders only. Electronic ticket holders should carry a receipt or evidence of their ticket.
Take a cooking class
. Itll helprelieve stressand youll be able to recreate the flavors of your vacation long after its over. Bonus points for doing something cultural while on vacay. Be aware of the elimination of curbside checkin or checkins at hotels and other off airport sites.
See the sights
. On foot or bike, that is. Skip the bus tours and check out your new surroundings the oldfashioned way to burn calories while taking in the views. Lots of cities even offerrunning toursto let you explore while getting a workout in.
Take the stairs
. Skip the elevatorand sneak in some extra cardio. Bonus: Lots of sightseeing attractionschurches and towers, for examplehave stairs with architectural oddities, letting you kill two birds with one step.
Embrace your surroundings
. If youre at the beach, try doing the usual yoga routine on the sand instead of indoors. A change in scenery might be the boost needed to get physical. Take a long walk through a local park when kickin it in a new city.
. Break out of aworkout rutand use vacation as an excuse to try a new, fun activity. Whether its rock climbing, sailing, or trapeze swinging, challenge yourself to try something different while youre away.
Try the local specialty
. Take advantage of what an areas known foror even plan a vacation around it! Unroll a yoga mat in India, climb boulders in Colorado, learn tai chi moves in China, or woo potential suitors with flamenco moves in Spain. Its a great way to learn about a different culture while getting fit.
Make exercise your vacation
. A surefire way to guarantee you keep moving while traveling is byplanning a getawayaround a fitness event or competition. Force yourself to vacation by registering for a race in a different city or try a weekend fitness retreat.
Check out amenities first
. Make it easy to squeeze in workout time by booking a hotel with a gym or pool. If that cozy bed and breakfast doesnt have the facilities, find out if discounts are offered at a local gym.
Scope out the neighborhood
. Book accommodation near places where you can get your sweat on. If you need to run laps before starting your day, make sure theres a track nearby. If you cant unwind until you hearnamaste, stay near a yoga studio.
Do it anywhere
. Bodyweight exercisescan be done anywhere and require zero equipment. Bust a move in your hotel room to keep fit. Do not leave luggage unattended or carry anything on board an airplane for someone you do not know.
. Ask for a room with a minifridge and keep it stocked with healthy snacks like fruits, veggies, and nuts to avoid room service. Be prepared for more rigorous security checks than in the past. Expect more frequent hand inspection of carryon luggage and body searches through security terminals.
Keep work away
. Its a vacation, remember?Resist the urge to check work emailsand focus on having fun. It will keep your mind clear and allow you to decompress. If you leave your house vacated, you may want to stop or suspend all deliveries ? an accumulation of newspapers and mail will attract the attention of wouldbe burglars. It is highly advisable to ask your trusted relatives, friends or neighbour to check your home regularly and collect mail and newspapers
Free your mind
. Meditating forjust a few minuteseach day can help relieve anxiety and stress. Bonus points if you can find a beautiful space to do it in. Clean out your wallet/purse before you go; take only essential credit cards. Plan to use credit cards or travelers checks instead of cash wherever possible.
Get the most out of time off
. Doing activities that you enjoy,keeping your cell phone off, and sharing time with friends and family (or alone time!) ensure that youll get themost bang for your buckout of a vacation.
Go to a camp and learn something new
. If you have always loved basketball, why not try swimming, rock climbing, or even art as a summer camp? If you love languages, why not try learning sign language? Learn to write, draw, bind books, make photo albums, knit ... the list goes on and on. Try something new and different, something that you know nothing whatsoever about, and you will gain a new skill and possibly find a lifelong love. Another upside is that you have a lot of time to pra
Start a summer business
. This may differ depending on your age. However, make sure that it is ageappropriate and that you will follow through. Some ideas include a lemonade stand, babysitting, lawn care, or getting a summer job at a local library or restaurant. Dont be afraid to apply to different places.
Join a volunteer group of some sort
. All communities have some sort of soup kitchen, or you can start being a candy striper or help out at your church. You will stay in contact with friends, have a great sense of accomplishment, stay active, and even help others!
Always have a first aid kit handy for small emergencies
. It is a good idea to keep a kit in each car that you drive, and of course on for the home, possibly even one on each level of the house! Make sure that you have bandages, gauze tape, hydrogen peroxide or iodine, burn cream or spray, calamine lotion, and tweezers in your kit. This should come in handy for any minor scrapes, burns, rashes or splinters that could happen at any time!
Be wary of the sun
. The sun is stronger than ever, and every day that you are outside should be a day that you apply sun block. The minimum protection level should be 15 SPF, and better yet use 50 SPF if you are at the pool or beach. Try to limit your time in the sun, too. If you are at a picnic or a pool party, try to get into the shade for some of the time and drink lots of water or lemonade.
Drink lots of water
. This is very important. Hot weather will cause dehydration, and that is a trip to the emergency room if it gets out of hand. Try to drink at least eight glasses of water a day. Water is always a better choice than sugary drinks that have a lot of sodium and calories
Limit your summer activities to the ones that are less dangerous
. Just because it is summer does not mean that you should try skydiving or cliff jumping. If you are not already involved in these types of activities, its recommended to trying them. Stick to what you know, and you have a better chance of not getting hurt this summer.
Stop your mail and newspaper delivery
. If your mailbox is overflowing while you are away, criminals will be alerted that you arent home. If you dont have a friend who will be bringing in your mail, contact the post office to temporarily suspend delivery. Do the same with your newspaper if you are one of the few who still actually gets the paper delivered.
. While traveling, dont make yourself a target for thieves and pickpockets. Leave your jewelry and other expensive belongings locked up at home. If you are in crowded, unfamiliar areas, keep your money in a money belt rather than in your purse. When traveling with kids, bring along an updated photo of each child in case you become separated from them. Talk with your family about who to call and what to do in case they get lost or another emergency