My family just returned from a week of vacation in the Florida Keys. As is the case with most vacations, we ate a ton (Key Lime pie!!), drank too much and donned a bathing suit most of the time. Not an ideal combination. So, how did we avoid packing on extra vacay weight? Exercise! That's right--for this family, exercise is a lifestyle, so even when we're taking time away, we never take time off from fitness.
In fact, when we pack up the car to start any journey, it always includes these essentials: resistance bands, a jump rope and a kettlebell. Even though most resorts/hotels include fitness centers of some sort, I prefer to bring what I need rather than waste time adapting to a new facility or equipment.
Incorporating movement helps us normalize to our temporary surroundings, keeps us regular, and helps balance out all that extra caloric intake.
When we arrived at our villa in the Keys, I knew immediately where I would perform my quick interval routines. The upstairs covered deck overlooking the crystal blue ocean and lush native flora would be inspiring (see photos).
Now, before you get the idea that I enjoyed my own personal fitness retreat surrounded by billowing palms and azure water, allow me to inject a dose of reality: my reluctant workout partner was my seven-year-old son who'd rather watch a documentary on the iPad about the catastrophic repercussions of extruding all of the oil from below the earth's crust than do squats and push-ups with me. Seriously. His most encouraging words were, "Mom, you sweat a lot." Thanks, hun.
And yes, I do sweat a lot, especially in the hotter-than-lava Keys. Needless to say, my 32 ounce water bottle was always at my side, and constantly being refilled.
To that end, here is the workout that I performed every other day while on vacation, preceeded by a basic warm-up of squats, pushups, lunges, rotations and dynamic stretches.
A. BODY WEIGHT COMBO (courtesy of Craig Ballantyne)
B. RESISTANCE COMBO (equipment: kettlebell (KB) and resistance band(s). If you don't have a KB or want to simplify, the following exercises can all be done with just resistance bands.)
Perform three rounds of A and B for a hotter-than-lava 25-minute workout! If you have less time or zero equipment, just perform two to three rounds of A.
On other days, we'd incorporate physical activities offered by the resort, such as paddle boarding (my first time!) and kayaking. I also went for a mind-clearing jog around the island. What?!? Molly went for a run? I know, I know, steady-state cardio isn't my thing and definitely not the most effective way to stay lean and muscular, but when we're away from home, I enjoy the opportunity to explore our surroundings by foot...and get a break from the boys!!
Are you planning for an upcoming getaway? Don't forget your basic equipment, athletic shoes and most importantly, a plan! Already have an idea when you'll exercise on your vacation (morning is best, and keep it quick and effective with metabolic workouts like the one above), work through barriers in advance that might thwart your good intentions (i.e., kids, limited space, etc), and aim to stick to your healthy diet 80 percent of the time.
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Molly is a wife, mom,
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I am not a registered dietitian, nor a medical professional. My blog is a representation of my views and experiences, which are not intended as medical advice. While I am a certified personal trainer, descriptions of things I eat and exercises I perform may not be suitable for everyone. Please speak with a medical professional before making any changes to your current routine.