Hail summer vacation and the chance to break away from the norm.  However, if you are in the fitness swing or just getting going again you may be worried about the impact this change of scene will have on your progress.  Fear not. With a little planning and foresight, you can have a fun vacation and return feeling rested, recharged, and ready to resume your fitness routine.  Adopt these practices and this state of affairs can be yours!

  1. Don’t get too hungry or thirsty. Pack a sack of “in a pinch” non-perishables so you don’t get caught starved and in a fast food line-up.  Best to have supplies on hand to take the edge off. Do not travel without nuts, dried fruit, protein bars, protein powder, hydration tabs or packages and coffee and tea packs. You can get hot water at various stops which helps you dash away from tempting bakery treats. Keep water bottle at your side!
  2. Prepare for restaurant meals. A plan of attack for meals out will be easier to maintain if not arriving in starved state.  A protein shake an hour before a meal can help you avoid this situation. At breakfast, aim for one carb, i.e., hashbrowns or toast. Let’s not worry about the carb count on fruit when on vacation.  It is the waffles, pancakes and cinnamon buns, the stuff we don’t normally eat daily, that can pack on pounds.  Have it once or twice on your trip, not every morning. In a continental breakfast situation, make a plate for yourself as you would do if you were are at home and remind yourself it is not your last meal.  Food is not scarce!
  3. Talk to yourself. Mindset matters.  Get good at asking yourself questions such as: Is eating this platter of fries really going to improve my experience on this trip or will coming home at my same weight be the better experience?   Do I want a side of fries or abs?  If fries win out, enjoy and do not beat yourself up. It is a trip treat.  The goal is to choose treats, maybe once per day, not at every meal. Think 80/20 rule. 80% of daily meals are your basics, 20% a treat you want.
  4. Do a 10 minute WOD a day.  Keep up brief basic range of motion exercises on a daily basis. Do it on top of whatever else you are doing.  Do a modified gym re-set or  start your day with a simple 9-15 minute AMRAP of something like the following:
      • 5 burpees or full-body rocks
      • 10 push-ups
      • 15 air-squats
      • 60 second plank
      • If you have time to spare and feeling energized end by heading off for a 10 min run or nasal breathing walk.

Bon Voyage!

Shades

www.wodsbyamy.com 

Website open Aug 1.22! Training options, fitness resources and coach life blog.

OG on Wednesday’s WOD

7-27-22

Warmup:
2 Rounds
1 minute single arm KB Swing (switch at 30 secs)
1 minute inchwork w/downward dog
1 min lat pullup
1 min passthroughs
Tech
Muscle Ups & modifications
KB Swings
WOD
12 MU’s
36 KB Swings