Vacation Fitness Tips

Vacation Shockers: 5 Tips to Keep You Fit

Summer vacation is a wonderful time to get away from it all-a cruise, a camping trip or even an African safari-an opportunity to take yourself miles away from ordinary…

But did you know that the average person gains almost a pound a day while on vacation?

That’s right! Lazy vacation days usually lead to one dreaded thing: extra pounds. From missed workouts to large restaurant meals, travel days often become high calorie days.

As you embark on your next vacation adventure keep the following tips in mind, and come home fitter than when you left!

TIP #1: Be Active
If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off that rich dinner you just ate! Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.

TIP#2: Indulge with Control
Eating out is a must while on vacation. Whether you’re visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all-you are on vacation after all…right?-that isn’t the best for your waist!

When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.

TIP#3: Snack Healthy
Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it—it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking…rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants along the highway.

This summer cut unhealthy snacking off at the pass by brining along your own healthy options. Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal.

TIP #4: Avoid Fried Foods
While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.

While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry-so you can see that consuming fried foods will drastically increase your caloric intake.

If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are never fun…especially while on vacation!

TIP#5: Team up with a Pro-Yours Truly!
Well, fitness is my specialty…and since you are serious about creating a healthy and fit physique-guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals-something that you will appreciate while on vacation and at home.

A Little Bit Goes a Long Way!

Do you have diabetes or high blood pressure? Did you know that by dropping as little as 5 to 10 percent of your body weight these problems can be greatly alleviated? Just think how great you will feel after losing excess weight and improving your health!

Citrus Sunshine Salad

Refresh your taste buds with this sweet and citrus salad! Ginger and nutmeg fill the dressing with a delightful tang-add chicken breast for added protein! Yields 6 servings.


  • 2 Oranges, peeled and sliced
  • 1 Grapefruit, peeled and sectioned
  • 1 (20 oz) can unsweetened pineapple chunks, do not drain
  • 1/2 cup Fat-Free sour cream
  • 2 tablespoons Fat-Free milk
  • 1 tablespoon brown sugar
  • 1 teaspoon grated orange peel
  • 1/4 teaspoon grated ginger
  • 1/8 teaspoon ground nutmeg
  • 6 cups torn leaf lettuce
  • 1 avocado, peeled and sliced
  • 1/4 cup chopped and toasted pecans
  • *Optional* grilled chicken breast, chopped


  1. Combine the oranges, grapefruit and pineapple in a large bowl; cover and place in refrigerator.
  2. In another bowl combine the sour cream, milk, brown sugar, orange peel, ginger and nutmeg; cover and refrigerate for 1 hour.
  3. Divide lettuce and avocado between six salad plates. Arrange fruit over lettuce.
  4. Drizzle salad with dressing; sprinkle with nuts *and chicken*

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