As Brain Tracy says; Proper Prior Planning Prevents Poor Performance…
Here are my top 5 tips for not stacking on the Kg’s on holiday by sticking to the 6 P’s!
1. Set your standards prior to leaving – standards are the absolute Must-Do’s not vague ‘goals’ that are oh too easy to let slip on hols…
Such as how frequently you will exercise and your strategies when eating out. For example:
=> lunch in and dinner out
=> 1 serving at the buffet where you prioritize salad and veggie room on the plate
=> making a restaurant booking to avoid excess nibbling and pre dinner drinks while waiting for a table
=> dessert OR wine.
How strict you need to be with your standards is going to be dependent on how frequently you travel. If you travel once a week It’ll be necessary to stick as close as possible to your day to day ‘ideal’ fat burning day. HOWEVER, I travel a lot less frequently so my standards are a little more relaxed, the important thing to note is that it’s a conscious planned decision to train less and eat more treats (once or twice a year) as I see the value for both body and mind in doing just that.
2. Source some healthy eating options in advance.
If possible get a room with a kitchen or at least a fridge and do a supermarket shop for fresh food as soon as you arrive.
Prior to holiday time search online for restaurants that are a good option for a healthy meal so you can avoid the desperation of trawling from establishment to establishment when you’re already tired, hungry (and outta-control-moody with starvation to the point where irrationally it MUST be The most delicious possible meal you now choose – oh, is that just me?!) regardless you get my drift – it’s a situation where even the two parts of me can’t choose let alone considering anyone else I’m traveling with – Avoid It!
3. Take some ‘go to’ snacks if possible.
Such as protein powder/bars or portions of nuts… particularly if it’s a business/study trip and you’re locked inside a venue for extended periods and attempting to stay alert while at the mercy of mediocre catering with it’s tempting fatty treats and bowls of sugary sweets.
4. Prepare a 15-20 minute hotel room body weight work-out – or find someone who can put together one for you.
There really is a lot you can do with zero or minimal props but if you don’t have it sorted prior to the trip the odds of it happening are near non-existent.
5. Schedule some ACTIVE activities (!) before you leave – actually book them so you’re committed.
Holidays are a great opportunity to try adventurous, exotic new…fhings. (yeah – new word…) Ok so you’ve locked and loaded the adrenaline pumping component it’s time to make a conscious effort to walk wherever possible. You’ll see so much more at a slower pace and holidays are also a great opportunity to step it down a gear and truly appreciate all the beauty around you.
The intention was to arm you with some traveling tactics to fight the fat – I suspect I’ve pushed myself to the bottom of your traveling buddy list… in an attempt to redeem myself, here’s:
My favourite zero equipment body weight workout.
Any technique questions, shoot me a comment and I’ll post some pics over @ the Fat Loss Moves to Choose Your Curves post!
*Complete either ‘for time’ as a circuit; 3-4 laps time as specified. OR ‘for repetitions’ pyramiding down; 4 laps numbers as specified.
ELBOW TO KNEES SQUAT 45 seconds OR 20 / 16 / 12 / 8
VOMIT 60 seconds OR 12 / 10 / 8 / 6
(Walking prone-Push Up-Bungee-Jump Squat)
SWITCH LUNGE 45 seconds OR 20 / 16 / 12 / 8
WALK-OUT 30 seconds (each leg) OR 6 / 5 / 4 / 3 (each leg)
OBLIQUE V-UP 30 seconds OR 12 / 10 / 8 / 6
BODY-WEIGHT GET UP 60 seconds alternating legs OR 12 / 10 / 8 / 6