Summer is in full swing and with that a shift in our daily routine. With kids out of school and summer travels underway it’s easy to let all of that hard work from the start of the year slip. To make the return to school/work easier on your system come September here are 5 tips on how to stay on track while on vacation this summer.
Something is always better than nothing - When it comes to summer travels the question I get asked time and time again is ‘how do I stay consistent with my exercise routine while I am traveling?’ and what I always remind my private clients that is not about the length of time you spend working out that matters but doing it consistently rather than sporadically that counts. I get it, nobody wants to spend hours in the gym when the beach is calling. So don’t! Carve our 10-15 minute bite-sized chunks and do that instead. I am so thankful for my workouts on demand when I travel we have a huge selection of workouts ranging from 10-30 minutes that will give you a challenging and effective workout that will leave you feeling energized for the day ahead without eating into your precious vacation time. I try to commit to 3 days on following on-demand workouts while I travel, blended with family hikes and bike rides so that my body still feels good while away on vacation. Find the cadence that works for you and remember just a little bit of mindful movement can make you feel so much better, especially after a long-haul flight.
Check out my favorite travel-friendly workouts here:
10 Min Glutes (Summer Mini Band Program)
10 Min Sculpted Arms (Summer Mini Band Program)
2. Hydrate, hydrate, hydrate - In any way you can during the warmer months. I add an electrolyte to my water daily while I travel to make sure my body is being replenished while I sweat. I also crave foods that are hydrating like nectarines, watermelon, melon, fresh berries, cucumber salads, bell peppers, and carrot sticks. I always make sure to order groceries ahead of time (usually while I am on the flight) to where we are staying. So I know we will have fresh fruits and veggies on hand whenever we need them.
I love this electrolyte from Sakara and if you are currently expecting check out these prenatal-safe Electrolyte sachets by Needed. (Use the code PHMETHOD for 20% off your first order)
3. Treats in moderation - I don’t believe in strict diets and depriving yourself of certain foods but I do believe and live by the 90/10 rule (even while on vacation) 90% of the time you are eating healthy, seasonal foods but you allow 10% for treats like wine, ice cream, pizza etc. Life is too short not to enjoy gelato in Italy, a croissant in France, or a beautiful Rioja in Spain. If we are dining out and there is an option for a dessert or glass of wine I make the conscious decision to have one or the other, not both. This allows room for those treats you enjoy in the moment without overindulging and then not feeling great about those choices after. I also always try and walk back from the restaurant if we dine out in the evening. This will help you to digest your food before you roll into bed and nothing quite beats those balmy summer evening walks.
4. Try new ways of moving - Vacations are a great time to try out new ways of moving. Remember exercise doesn’t have to be lifting weights in a gym or even rolling out a mat. When we take our family vacations we love to find local hikes on the All Trails app that are both scenic and kid-friendly. Vacations are a great time for us to enjoy family bike rides which we never really get to do in the city. If you are spending time near water then kayaking and paddle boarding are great watersports that work both your upper body and core strength. The list is truly endless and it is a great way to include your whole family and try something outside of your normal routine.
5. Embrace the beautiful body you are in - When the summer months roll around so does the toxic messaging around ‘Summer Bodies’ and ‘Sculpt this ….. to look great in that bikini’. At PH Method I strive to move away from this toxic narrative. With my clients, we focus on training for life and longevity and not on quick fads that come and go. It’s important to remember that we are so much more than our bodies and how we look. We spend so much of our precious time worrying about what others might think of us and how we look that it pulls us out of the present moment and fully enjoying ourselves. Don’t make yourself small and cover yourself up because you fear what others may think of you. So this is your reminder to celebrate the body you are in, wear your scars with pride, show off that swimsuit on the beach, and jump in the pool with your kids because life is far too short not to and your kids are never going to say ‘I am so glad my mom stayed covered up and never jumped in the water with us’.
With love,
Peri x