Crazy.
I know—maybe, just maybe, I am.
Or am I?
You’re reading the title of this post right now thinking, “No way Gino–the reason I go on vacation is to rip it up and tear through every shred of shitty grease-laden, alcohol filled food and/or beverage in sight. I will not be tied down to the ‘Laws of Healthy Lifestyle—not on my effing vacation!”
Are you done William Wallace? Good. now step down for a second and lend me your ear (cue ‘Wonder Years’ theme music now)…
So you may be thinking that when you go on vacation that it is a time to splurge on all ends of the spectrum and put your workouts and eating habits off to the side because, well, you have earned it. It’s time to go on a weeklong bender of baby back ribs, booze and baby back ribs cooked in booze.
You worked so hard all winter and spring long to look like the John Basedow (minus the onion loaf haircut) on the beach right?
You have loaded up on protein, cut carbs and forced down more vegetables than a family of rabbits and damnit—you’re going to rebel and show everyone who is the ‘King of the Caribbean Beaches…
In between trips to the bathroom and bottles of Peptol Bismol.
Well, for the health nuts of the world that can’t bare to miss a workout or veer off the plan, I know how you feel and am somewhat of a fanatic myself–along with a few ‘fitness freaks’ I know. So, I tapped into their crazy minds (as well as my own) and to capture some crucial advice on how to stay healthy while on vacation.
Hit the local grocery store
One cool thing about vacation is not seeing the same old scenery and the same ugly people.
Well, you can carry this over into your food choices as well.
Just because you’re on vacation doesn’t mean that grocery stores don’t exist. They, in fact, do and if you have the luxury of traveling to a different country or a much different place other than your cousin Jimmy’s beach house on Cape Cod—you might be able to find some different local, foods that you can’t find around your neck of the woods.
When shopping just keep in mind that it need to be simple and to the point.
A good list would include eggs, whole wheat bread, nuts, veggies (or mixed greens), fruits and lean meats.
This will give the necessities as far as protein, healthy fats, vitamins, fiber and complex carbohydrates. Now you maybe wondering, “bread isn’t the best choice for a complex carb choice.”
You’re right, but as far as convenience—whipping up a chicken sandwich is a lot easier than baking a potato or cooking up some rice.
Choose wisely
When traveling, you will tend to eat-out more than not. This can be a tricky situation for most, but it doesn’t have to be.
Restaurants tend to cook with a lot of butter, oil and salt because, shit, it tastes amazing.
With that said—give the menu a good look over and see kindly ask your server to make some small customizations for you.
Comes with fries on the side?
Ask for a salad.
Comes with cream sauce?
Tell them to put it on the side or no sauce at all.
I haven’t been to a restaurant yet that I haven’t been able to find a healthy or healthier choice than the deep fried lamb shank smothered in Alfredo sauce.
Get creative with your workouts
Sometimes staying on your regular routine can be difficult on vacation. Maybe your schedule is different, there isn’t a gym nearby or the “fitness center” isn’t much more than an antique treadmill and a dust-laden dumbbell.
No worries.
You have just enough equipment right in your hotel room to together a heart-pumping workout.
Got a chair?
Spilt squats, feet elevated push-ups, sit ups, dips…see where I am going with this.?
Still don’t think it’s possible?
Try this on for size next time your stranded at The Comfort Inn.
Split Squats (foot elevated on chair) x 10 reps each leg
Blast Push Ups x 8
Burpees x10
Jump Lunges 30 secs
Front Planks 60 secs
Do this circuit 4-5 times through.
Indulge—but space it out.
On vacation, I find it imperative to have a few cheat meals throughout the week but tend to space them out evenly.
Maybe it’s dessert on Monday, drinks on Wednesday and Stuffed Lobster drenched in butter on Friday…
The reasoning behind this beside the nutritional advantages such as leptin sensitivity, etc.—it will show you that sometimes your body and mind need to indulge a bit.
They might have slightly overdone it---or maybe it's just the choice of bathing suits.
Chances are if you have been grinding it to the bone until this point, it will have minimal effect on your six-pack or internal health. If anything it will show you that you can indulge and that you will mentally benefit more than anything.
So, with all this said, crank up your iPod to “Make My Ears Bleed” Volume with some Jimmy Buffet and feel at ease that Mike Arone Fitness can be your Official Survival Guide to Staying Healthy on Vacation!
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