Staying in Shape during the Summer Holiday

Now that the summer holidays have arrived, it’s important to make sure that you take time to get your workouts in.

Of course this is easier said than done, but with a bit of planning you can make sure you stay on track and even get into better shape for that family summer holiday!

You need to make sure that you are armed with not just exercise options but also give some thought to nutrition so you can keep in tip top shape in the run up to and during your holiday.

Healthy Eating during your Holiday!

It’s very easy to overeat when on holiday. In fact, the average holiday meal can contain up to 3,000 calories! And this doesn’t include alcoholic drinks you may also have! Nor does it include nibbles, both of which can easily add on an additional 1,500 calories!

Some helpful ‘food for thought’ hints for holiday nutrition:

Holiday Meals: Make sure you eat plenty of protein (as protein promotes a feeling of fullness) and some carbohydrate (energy foods).

Quench Your Hunger with Water! Water can help you feel full and can help the body burn more calories by increasing your metabolic rate. Some studies have shown that the body can (and often does) confuse hunger with thirst. Instead of starting with eating first, why not drink 1-2 glasses of cold water.

Alcohol & Fizzy drinks: Moderation is key! Its summer time (and of course holiday time), but try to maintain a balance whilst on holiday. Of course it is the time when people increase their intake of their favourite ‘tipple’ but remember, holidays are not just for a day, so don’t over indulge! Alcoholic and fizzy drinks both contain empty calories and are not good for you!

Eat Fruit and Vegetables: Try to gravitate towards more fruit and vegetable options whilst on
holiday. If you take a trip abroad these can be even tastier both fresh and with European cooking styles. If you must eat starchy carbs or sugary desserts make sure you do so in limited portion sizes. Remember that vegetables, especially broccoli, spinach and some fruits are rich in fibre, and these will give you a feeling of fullness.

Holiday Workout

Throughout the summer and especially whilst on holiday make sure to make a date with your
favourite person (you) and or your family and keep on track with your exercise habits and goals. It doesn’t matter what time of day you set aside, the important thing is to set the time aside and stick to it. It can be even more fun (and less of a chore if you do it with family or friends).

It’s not the easiest thing to do, but if you plan it just right, you’ll be able to enjoy the holidays without any or minimal weight gain.

Here’s a quick workout to keep you in shape whilst on holiday…

The Holiday Circuit Workout

To stay in shape during your holiday, why not try this effective 20-minute workout either at home or at the gym. Start with a 5-minute warm-up and do 1 set of each exercise for 15 reps or 30 seconds each. Complete the circuit three times:

• Squat and Shoulder Press (quads, hamstrings, calves, glutes, deltoids)
• Seated or Bent-Over Rows (back, shoulders, biceps)
• Lunges (quads, hamstrings, calves, glutes)
• Push-ups
• Reverse Lunge with Bicep Curls (quads, hams, calves, glutes, biceps)
• Cardio: 2 minutes – jogging, marching on the spot or skipping
• Jump Squats (quads, hamstrings, calves, glutes core)
• Tricep Kickbacks
• Squats (quads, hams, calves, glutes, adductions (inner thighs)
• Cardio: 2 minutes – jogging, marching on the spot or skipping
• Finish up with the following ab exercises: a planks (30-60 seconds) (for your core) and of
course stretching once you have completed 3 circuits

Some extra holiday tips – to keep up the beach body while you are on holiday:

10 top tips!

• Stay in touch with Life Leisure and follow our HIIT routines in your hotel room (or some of
your weekly programme)!
• Talk a morning walk, jog or swim (great with family or friends)
• Take the stairs – no lifts allowed!
• Rent a bike not a scooter – great way to explore your holiday destination and find the best
spots for later!
• Keep some of your healthy habits…don’t chuck all healthy eating habits out the window just
because you are on holiday. A little discipline will go a long way!
• Play some beach games such as frisbee, rounders, volleyball or beach football
• Try a pool side circuit/HIIT session or maybe some aqua jogging or aerobics
• Back away from the cocktail sugar overload! Make the right choices when it comes to your
alcoholic drinks
• Stay hydrated – drink lots and lots of water

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