Posted by Kseniya Skrabovskaya
Holiday season is right around the corner and with it comes a heavy travel schedule, stress, joy, pies, cookies, candy, guilt, and mounds of delicious, fattening food. So, how do you maintain all the progress you have made in the last few weeks and still enjoy your time with your family and friends?
First of all, I encourage everyone to take a look at the calendar. How many days are there between Thanksgiving and Christmas this year? 26! Even if you ate until you feel like popping on Thanksgiving and Christmas day, there are still 26 other days to stay on plan! Make it a point to stick to your diet and workout schedule during those 26 days. You will feel significantly better about yourself if are actually following through with a program that you have set for yourself. You might even feel more empowered by the progress that you are making despite the odds.
Some of us can’t have consistent access to the gym during the holidays due to travel and family obligations. Not to worry, you can still get a great workout that will burn calories even if you didn’t splurge on a fancy hotel that has a private gym. Here’s how:
TRX is a suspension system that will change your life. It is compact, fits in most carryon, and can be fastened to a door, a pull-up bar or any number of other surfaces. TRX allows you to perform a variety of moves that encompass practically every part of your body with just your body weight and angle variation.
Take it outside
Even if you don’t have time for a full run, grab a few of your relatives and get outside. Be a kid again and play some football, tag, or even hide and seek. Think about it this way: your kids will be happy and worn out before the day ends and you’ll feel better because you had some cardio!
Go for a hike, or grab all the pets that need walking and go for a long walk. The pets will thank you and you will thank you! Seriously, no need to sit inside and be tempted by all the food. Go get some air, do something fun, be a kid again!
Much like the TRX, Tension Bands are a space saving travel must have! Tension bands can replace dumbbells for most exercises and are fun and easy to use. I find that they are best used together with a TRX.
High Rep, High Intensity Exercises
Forgot to pack your TRX and your Tension Bands? No problem, a high rep, high intensity routine will get your heart rate high and your muscles working. Try exercises such as air squats, squat jumps, high knees, butt kicks, push-ups (of all varieties), crunches, triceps dips, and box jumps (you can use a park bench for these). There are endless possibilities and the amount of calories that you can burn is insane!
For more “no gym required” workouts, visit our workout page or our Facebook page!
Eating While Traveling
Keeping a good diet is always difficult when you are traveling. Even if you usually pack your own food, traveling with it might present an issue. Believe it or not, if you are taking a road trip this holiday season, you’ll have an easier time staying on plan than those with long layovers. Most airports won’t let you go through security with a drink larger than three ounces and you can forget about bringing food! So what is one to do when stuck on a long flight or have a long layover? Here are some tips:
Airports will usually have a number of restaurants that offer lighter dishes. If you are eating at the restaurant, go for a salad with a grilled protein, get your dressing on the side, and make sure to steer clear of anything that is candied, breaded, or contains large quantities of fat.
Not ready for a meal but would like a snack? Airport newsstands and coffee shops frequently carry nuts and occasionally some fresh fruit. If you can find some skim milk and a banana, you are basically set for a nice snack.
Some Starbucks locations still offer protein powder as an addition to their drinks. If you go for a nonfat, sugar free, nothing bad protein latter, you just might make it to your destination without deviating from your diet.
However, if you slip up, panic and make the wrong choice, don’t beat yourself up. One bad meal isn’t going to make you fat, a few bad meals might.
If you are traveling by car and wondering how to stay on plan, you are in for a treat! I LOVE road trips and at this point I am somewhat of a pro at making them nice, relaxing, and fun. Even before I began my fitness journey I would pack food for long trips. I found that it saved me money and helped me get to where I was going faster. What can I say, I hate stopping and LOVE driving! Here’s what I pack:
Get a large cooler and a bunch of ice or ice packs, fill it with the following:
Short Trips (3-4 hr):
Protein Powder / Protein Drinks
Fruit or veggies (green apples, carrots, broccoli, cauliflower, cut and cleaned green peppers, radishes, celery sticks, grapes, pears)
Long Trips (5+ hr):
Meal Replacement Shakes
Protein Drinks / Protein Powder
Salad (lettuce, carrots, and cucumbers) precut in a large Tupperware container
Lean protein (precut grilled chicken or individual packets of tuna)
Fruit and Veggies
I also find it useful to have a cooler with me at the hotel room. That way I can stop by the local grocery store and get everything I need for a healthy snack or mid-day meal. What can I say, the small fridges just don’t cut it for me anymore!
If you have any questions about keeping your progress through the Holidays, visit our Facebook page, send me an email, or comment below. I’m sure you can come up with a plan for you!
Posted in Uncategorized
Tags: burn calories fast, clean eating while traveling, diet, eating on the go, fat loss, fat loss for women, fitness for women, healthy eating, holiday travel, holiday workout, Holidays, how to stay fit during holidays, stay in shape, staying fit while traveling, weight loss, Workout