How to stay fit on vacation

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How to stay fit on vacation

by: Jeff Libengood | .
The Fitness Doctor | .
published: July 10, 2013

Leaving town for a summer get-away? If you’re not careful your trip will quickly turn into a fat trap.

I don’t want your fitness results to disappear before you return home. Keep reading for my 2 simple steps to avoid the dreaded vacation fat trap.

There are plenty of strategies and techniques out there for staying fit on vacation, but most are fairly complicated. I’m not going to give you a list of 27 things to remember in order to avoid those vacation pounds – you are getting away to relax, after all! I’ll keep this simple and effective.

The following 2 steps are all that you need to take with you on your vacation to ensure that you come back looking and feeling amazing.

Step #1: The 1/3 Rule

Most vacation pounds are gained as a result of constant indulgence. Each meal becomes an opportunity to eat your heart out to the tune of “I’m on vacation!”

Look, I get that you’re on vacation and want to enjoy the richer tastes of life, but doing so at every meal is going to do a lot of damage to your waistline.
Rather than indulging constantly, I want you to adopt the 1/3 Rule. This means that only 1/3 of your meals ought to be eaten with the mindset of “I’m on vacation.” At this one meal each day you are allowed to eat things that are normally off-limits. Enjoy your favorites and do so with no guilt.

At your other 2 meals each day you’ll keep things lean and green. Fill up on lots of greens, veggies, and lean proteins. Pass on the breads, grains, potatoes and anything with sugar. Drink water, and avoid beverages that contain calories.

Step #2: The Exercise Rule

This step is just as important as the first one, so don’t drop the ball on this one: Each and every day you must do some form of exercise.
Notice I said some form of exercise. I didn’t say that you had to go to a weight room to do a traditional workout. While on vacation, exercise should be diverse and exciting.

Your vacation activities can become your workout. Take a hike, go exploring on foot, swim in the ocean or bike through a foreign town. If you aren’t able to fit a vigorous activity into your day then start by doing this body weight routine:

  • 20 push ups
  • 30 seconds of jump squats
  • 20 walking lunges
  • 30 seconds of plank hold
  • 30 seconds of rest
  • Repeat from the top 3 times

Enjoy your vacation! And when you get back into town call or email me for a fitness and fat reduction consultation and I’ll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

Lateral single-leg ball wall squat
The lateral single-leg ball wall squat is a great exercise to strengthen each leg individually and the outer hip, or gluteus medius. Begin by positioning the ball at your hip level. Stand so that your body is angled in a straight line with your inside shoulder being closer to the wall than your outside foot. Execute the BBB (breathe, brace, begin). With the torso brace or tensioned and back arched, begin lowering your body as far as you can go. If the foot is behind (as in the illustrations above) this will typically be low enough till the inside knee hits the floor. If your inside leg is out in front of you, you can lower yourself much further. Control the dissent a complete positive the bottom and stand back up. If you cannot do a full range of motion that’s fine. Do what you can but always strive to increase your range of motion. However, never sacrifice form in doing so. Try to do 8 to 10 reps for 2 to 3 sets for each leg. This is a very challenging exercise but it delivers fantastic results.

Healthy recipe for the summer

Warm summer evenings call for light, refreshing dinners like this light Sesame Chicken Salad. Most sesame salads contain crispy noodles, but I’ve taken those out of this recipe, making it lower in carbs to help you towards your fitness goal. Servings: 6

Here’s what you need...

  • 1/4 cup slivered almonds
  • 1 small organic green cabbage
  • 1 cup pea pods, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 2 cup shredded cooked chicken

For the Sesame Dressing:

  • 6 Tablespoons olive oil
  • 4 Tablespoons apple cider vinegar
  • 4 Tablespoons coconut aminos, or low sodium soy sauce
  • 1 packet Stevia
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon sesame seeds
  1. In a small skillet place the slivered almonds over medium-low heat. Stir often until golden brown.
  2. Remove from heat.
  3. Wash the cabbage and cut into long thin strands. Do the same with the pea pods and the red bell peppers - the thinner you slice the better.
  4. Mix the cabbage, bell pepper, pea pods, chicken and almond slivers in a large salad bowl.
  5. Combine the salad dressing ingredients together.

Jeff Libengood, aka The Fitness Doctor, is a personal trainer to pro and Olympic athletes, business VIPS, celebrities and performers in Tokyo. He founded Total Postural Reprogramming in Japan and is a leading lower-back-pain expert and an author, lecturer and educator. Email him at: jeff@thefitnessdoctor.jp

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