Now these tips may be hard to implement because I guarantee you've been working hard in the gym and eating pretty well to look good for this holiday. So eating and drinking whatever you fancy is going to be high on your list.
As a trainer, I completely understand that when you’re away, you simply can’t be bothered to train and would much rather chill and have a few drinks.
However, if you plan on continuing your training when you return, keeping up with your workouts, even if they are only 20 minutes long, will make all the difference. It doesn’t have to be too strenuous either; the main thing is to keep your body moving and keep the muscles active.
‘My hotel doesn’t have a gym so I can't train’ is the most common excuse when on holiday. Errr now lets not kid yourself, you’ve got multiple options. Early morning, around Sunrise, or Late evening, are the best times to go for a run. Get yourself out, whether it’s on the beach or a few small laps around the city you’re in, Get out there! If, like me, you don’t enjoy running, the double room you've got in your hotel has more than enough space for you to move around.
So let's look at a hotel workout for you. This is going to be full body workout, aiming to burn maximum calories and hit as many muscle groups as we can.
20 minutes long. No excuses. GET IT DONE!
Lets start with a 5 minute warm up:
ankle rotations > shoulder rotations > arm circles > wood chops > side lunges > forward lunge & stretch arms out > squats > on the spot knees up > heel flicks > quicker sprints > relax.
Now for the main workout. The circuit below is 15 minutes. Complete it as many times as you can, with a 45s rest after each circuit.
Use perfect form, take your time to work through every movement correctly before increasing the speed. Your form may suffer towards the end; when this happens, slow it down and adjust your pace. We’re always trying to keep the heart rate high without compromising form.
20 bodyweight squats (advance to squat jumps if you can)
10 push ups (drop to knees if you need to)
15 reverse crunches
15 jumping jacks
10 superman planks (go single arm or single leg if need be)
10 reverse lunges
20 high knees on the spot
10 tricep dips on your bed or chair
20 mountain climbers
If you aren’t able to complete the amount of reps in here don’t be afraid to drop them down.
So there we go, a workout done in 20 minutes. No interruptions to your holiday.
Now for the diet, and this is the worst part by far because when you’re away on holiday you will want to eat ANYTHING & EVERYTHING. I get it.
But, i’m going to try and convince you otherwise. So that again, when you’re back, you have the ability to fall back into the better ways, a lot faster and it’s not so harsh on your body. After all, once you get into a rut of eating shit, you’ll come back and continue it on. Trust me.
TIPS (take them or leave them, but we’re just trying to help you)
> If you can roughly plan your day out, have some idea of where you’re going to eat. For example, if you know you’re going to have a huge dinner like an all you can eat, then have a lighter lunch & vice-versa. Whatever you do, don’t skip food otherwise you’ll end up cleaning the restaurant out when you’re faced with eating later on.
> Try and follow the same discipline in which you do at home. By this I mean try avoiding fried food, and eat plenty vegetables and good meats. Try keep your sugars to a minimum, even though I know ice creams can be tempting…
> There’s a good chance you’re very close to a beach, which I guarantee will have some good fish close by. Super tasty and a great source for your macronutrients as well as being low in calories!
> Remember, you don't have to sample every item on offer, eat everything on your plate, or go for all three courses. So either have a starter or dessert, but not both – and vary your combinations every day so you don’t feel you're missing out. And if you’re on an all-inclusive holiday, remind yourself that just because it’s all paid for, it doesn’t mean you have to pile as much food onto your plate as you can
> Be careful when you order salads. It may seem like you're having the healthiest option on the menu, but they may be drowning in dressing. Don’t be afraid to ask the waiter for it to come with dressing on the side.
If you would like any more advice or help with anything to do with your diet or training, please click HERE to drop us a message.