You’ve been training for months. You’ve lost a few pounds, regained some muscle definition, and are starting to get some nice comments in the office. You feel great and want to keep this momentum up forever. That elusive six-pack is now well within sight.
Then your heart sinks. You’re going on vacation next week. You might as well forget those rippled abs. Those gains you’ve made at the gym have already sprouted wings and begun to fly away.
If you're anything like me, that’s the struggle you go through every holiday season. One step forward and two steps back. It’s a rotten cycle that you’d love nothing more than to break. So, how do you stay fit when there’s great food and great company?
Here are ten can’t-miss-ways that you can stay fit, have fun with the family, and not lose those gains that you’ve worked so hard for at the gym.
Avoid the Booze
Most guys don’t like to hear this, but your favorite lager has more calories than your favorite soft drink. When you’re at dinner, you probably don’t only have one beer. You’re going to have a couple—or six. Typically, at almost 250 calories per pint, beer is definitely your caloric enemy. Mixed drinks don’t help much either. The sugars and mixers hurt you much more than the alcohol itself. Hydrate with water and you’re guaranteed to feel much better.
Don’t Splurge Everyday
I realize that no matter where you go over the holidays, great food and great desserts are every where. However, calories in December work against your waistline just like they do in March. It’s always wise to continue to make healthy choices and choose one day out of the week to really splurge. One easy way to hack vacation-time meals is to grab a smaller plate and refuse seconds. Portion control is the name of the game.
Get Plenty of Rest
Time off work is made to spend time with family, to rest, and to refocus for the continued grind at the workplace. Too many men haven’t figured that out yet. We come back from the holidays and immediately feel so worn out that we need a vacation from our vacation! Getting enough sleep each night is an integral part of overall health and wellness. When you’re off work, go to bed when the kids do. That first yawn is your body telling you that it’s time for bed. Listen to your body and get some much needed sleep.
Stay Active with the Little Ones
While you’re normally working too much throughout the year, you don’t always have the time to play with Junior. Take the time on vacation to play whatever he wants to play, as long as it involves a ball and a little movement. Leave the tablets and game consoles alone. Football, basketball, and volleyball are examples of games that don’t require a ton of equipment, space, or large numbers of people. They’ll keep you active and fit and get both you and your daughter off the couch.
Burpees, Burpees, Burpees!
Unless you’ve been under a rock for the last few years, you already know what a burpee is and started to cringe just reading the word. A burpee is a compound exercise movement that involves a push-up, a squat, and quick jump. It recruits the major muscle groups in the body and doesn’t take long to get completely gassed. You don’t need much space or any equipment. Do as many as you can as fast as you can and feel your metabolism speeding up.
Bodyweight Movements are Great Exercise
What happens when you have to go visit the in-laws? Let’s say you don't have a suspension training system and you have limited mobility, you can still use a wide variety of bodyweight movements to get in a superb workout. Squats, push-ups, and lunges are amongst the most well-known bodyweight exercises. They’re simple, simultaneously use multiple muscle groups, and don’t require a large open space. Throw in a plank and some bicycle crunches and you’re approaching a full-body training session in your hotel room.
Walk as Much as Possible
Go sightseeing on foot instead of riding a bus through town. Determine to be active rather than passive—no matter what you do. If you’re at the beach, take surfing lessons or go for a morning jog in the sand. If you're in the mountains, go trekking or hiking. Rent a bike and ride across town rather than hailing a taxi. Just keep moving for at least a few hours everyday. It will help you rest better overnight and you will be refreshed in the morning.
Turn off the Screen
True fitness is so much more than just counting calories and exercising. It involves the body, mind, and soul. In our normal lives, we’re constantly bombarded with phone calls, texts, and social media. Take a break from all of that so you can decompress and get to know your family better. Capture those memories with an old digital camera so you’re not tempted to check-in with the office or see what others are doing on Instagram.
Try to incorporate as many of these tips into your next trip with the wife and kids. You won’t have to regret your vacation, and both your wife and personal trainer will thank you for it!
Great tips. I walk as much as I can.
Thanks! Walking does help a good bit. Burning calories any way you can is better than being sedentary all day.
Good tips! Unfortunately, I'm in an office pool about who is going to put on the most weight over a week, and I don't intend to lose.
Perfect! Maybe next year.
Absolutely. And its easy to come up with some body weight hiit routines that will light you up pretty quick!
Without a doubt. HIIT routines are great for burning calories.
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