Going on vacation is a summer essential. Whether you’re surrounded by palm trees or mountains, there are plenty of ways to stay active and have a healthy vacation wherever you’re venturing to.
Just because you’re away from your home gym or Thrive Fitness Atlanta for the week doesn’t mean you have to lose sight of your goals and diet. Here are a guidelines to stay active on your next healthy vacation:
Walk Wherever You Can
If you’re staying downtown, try walking vs. driving to where you need to go. This allows you to burn extra calories, get some cardio in, soak in more of the sights and culture, while saving some money on an Uber. When you can’t spare the time to visit the local gym or park to workout, walking is a sufficient alternative. Just because it may not be as intense as your typical routine doesn’t mean it’s not beneficial. According to Livestrong, walking at an average pace can burn up to 200 calories an hour. When you’re busy exploring a new city, you can rack up thousands more steps than you would at home. Even just at your hotel – taking the stairs instead of the elevator can make a huge difference. Those extra burned calories count when you want to indulge on the local cuisine (go for it).
Take Active Outings for a Healthy Vacation
Whether you’re traveling to a small town or big city, there’s always something adventurous to do. Experience your destination by active means – hiking, swimming, biking, rafting, jogging, and more. These activities are often offered in the form of group tours – making them even more social and enjoyable. Catch a glimpse of the area’s breathtaking views while still challenging your body. If you’re on your feet for most of your excursions, you don’t need to worry about being away from the gym. Getting a workout in on vacation doesn’t always have to be in the hotel’s gym – it can be a part of the vacation itself.
Adventures are always calling, so whether you’re at traveling or not – here’s how many calories that those adventures can shed for men (M) and women (F) in just one hour:
- Climbing: 899 (M), 774 (F)
- Kitesurfing: 945 (M), 814 (F)
- Canoeing: 572 (M), 493 (F)
- Horseback Riding: 327 (M), 279 (F)
- Mountain Biking: 694 (M), 594 (F)
- Surfing: 258 (M), 222 (F)
- Skateboarding: 408 (M), 352 (F)
- Swimming: 490 (M), 422 (F)
- Yoga: 387 (M), 281 (F)
Research Your Amenities
Hotel fitness centers aren’t ideal, but they’re better than nothing. Even if it’s just a treadmill and a few dumbbells, you can still scrap together a quick workout after your day of sightseeing. Those gyms don’t have personal training or a Body Fat Scanner – but they’ll still burn some calories. If there’s no fitness center, ask the front desk for local gyms they may have guest passes to or try some laps in the pool. Keep an eye out for common fitness events in the area you could fit in your itinerary – like 5k’s to free yoga at the local park.
Try Intermittent Fasting (IF)
Even if you don’t normally follow the popular fasting trend, vacations are a good time to start. Without a kitchen – you’ll usually be forced to resort to oversized restaurant portions. Don’t worry, IF won’t leave you feeling sluggish and unprepared to enjoy your healthy vacation – IF will actually improve your energy levels. This calculated change to your diet will allow you to indulge a few meals, while still not falling completely off the wagon. However, IF is not an excuse to overindulge on excessively fat-dense foods. It’s simply a tactic to keep your calorie count under control while eating out more often than not on vacation.
Water, Water, Water
Your location may be filled with tempting adult beverages – but too many could offset your goals. That’s why water should be your best friend away from home. Alcohol and sugary drinks lead us to underestimate how many calories and carbohydrates we’re really consuming. Drinking as little as two cups of water can help curb your appetite and keep you hydrated. This hack is useful come time for a carb-filled, high-calorie meal when eating out. When you’re walking from adventure-to-adventure, you’re losing more water than you think. Not fueling yourself with enough water, especially if you’re vacationing somewhere sunny, can cause anxiety, fatigue, and headaches.
Instead of relying on a juice detox after your summer vacation – just make it an active and healthy one. With Thrive Fitness Atlanta’s customized workout program and meal plan prepared by experienced personal trainers, you’ll have resources at your disposal for a healthy vacation – and a healthy lifestyle. Contact Thrive Fitness Atlanta at firstname.lastname@example.org today to create a lifestyle that you’ll carry to and from your travel destination.
Junk Food Swaps
Swap these 14 common junk foods for our recommended healthier (great tasting) alternatives.
These substitute options can help you achieve your desired body weight, and maintain your health for a more positive lifestyle choice.
White potatoes and sweet potatoes have similar nutrition profiles except for sweet potatoes have more vitamins A & C. Sweet potatoes also have a lower glycemic load and glycemic index than regular potatoes (meaning, your blood sugar won’t rise as high when you eat a sweet potato compared to a white potato).
Chips > > Veggies & Dip
Chips are typically high in fat, calories, and salt, which can raise the risk of weight gain and obesity. Eating healthy snacks like veggies and dip will offer you full nutritional benefits in between meal times.
Sports Drinks > > Coconut Water
Because coconut water is high in potassium, and such a great electrolyte replacement, it has even been used for IV hydration in certain emergency situations. Some of the electrolytes found in coconut water, specifically calcium and magnesium, may help with stress and muscle tension. Many of us are missing these critical minerals in our diets, making stress management even more challenging.
Cacao is chocolate’s natural superfood source. Unlike the processed milk chocolate in the aisle, raw and organic cacao is rich in antioxidants and fiber and has zero sugar. Carob is also another chocolate substitute, originating from the carob tree pods and has a creamy taste. Or if you must eat chocolate- eat dark chocolate for those health benefits!
Forget about gelatins and corn fructose syrups – dried fruit is the way to go! Mix it up with a trail mix, or simply enjoy the natural sugar from fresh fruit. Try them all, mix your favorites, and create your own ziplock bags to take with you on the go! Read the label to ensure your dried fruit is free of added sweeteners and artificial ingredients.
Fried Chicken > > Grilled Chicken
Fried foods are unhealthy because they tend to be very high in fat and calories. But, deep frying also robs food of nutrients. Swap your fried chicken choice for grilled chicken instead. Sprinkle with your favorite herbs or a dry rub for mouthwatering flavor!
Soda > > Sparkling Water
Swapping those notoriously sugary carbonated drinks for bubbly aqua means you don’t have to give up the fizz and flavor, especially when the alternatives have fewer artificial ingredients, zero calories, and just as many bubbles.
Treat yourself to some guilt-free ice cream substitutes that taste just as good and are such a healthier alternative. Sorbet is made from water and fruit puree or juice. It contains no milk, cream or eggs- making this a winner in our book. Alternatively, you can’t go wrong with a frozen yogurt as long as you don’t go overboard with toppings!
Bagels > > Crackers
If you are looking for calories and carbs, then a bagel is the snack you need. For something just as satisfying, try substituting your bagel for a multi-grain cracker, saltine cracker, or wheat thins. You can still top it with your favorites, and you’ve just saved yourself up to 350 calories.
Sour Cream, or Cream Cheese > > Greek Yoghurt
Greek yogurt is a protein and probiotic-packed alternative, that makes an equally tasty ingredient in dressings, dips, and sauces. Or dollop this thick and tangy swap onto baked potatoes, tacos, and chili for a healthy dose of vitamin D12, calcium, and potassium.
Pizza is a convenient food weakness for many! But it is quicker to make your own homemade tortilla pizzas, or stuffed Portobello mushrooms. Swap that doughy pizza base for a tortilla or mushroom instead, and top it with your favorite toppings (and try to be moderate with the cheese)!
If you’re craving carbs and tempted to whip up mashed potatoes, reach for this equally hearty (and more vitamin-packed) substitute, which can be quickly steamed and mashed. Add almond milk, grass-fed butter, and sea salt to complete the dish.
Spaghetti > > Squash or Zucchini Noodles
If Italian comfort food is your culinary weakness, try substituting spaghetti pasta for squash or spiralized zucchini. The benefits- you’ll create a tasty low-carb, veg-heavy “pasta” dish that’s full of vitamins, minerals and filling fiber.
Ketchup > > Salsa
Ketchup may sound healthy with the primary ingredient being tomatoes, but the sugar content is ridiculously high! Homemade ketchup is easy enough to make, but if you are out and about, then substitute that ketchup for salsa instead.
Looking for sound diet and nutritional advice? Contact Thrive Fitness for BMI testing or to meet with our onsite nutritionist to learn about your body’s needs for optimal wellness. Email us at email@example.com.
Have any other suggestions you would recommend? We’d love to hear them!
Comment below and let us know your favorite junk food swaps!