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I just came back from a 10 day voyage overseas.

Wait a minute, it was by plane so I guess we can just say it was a vacation. Voyage just sounds really cool lol.

Anyways, this was my first time being in Asia and I’m super pumped to be here. The culture is definitely different but I am welcomed with open arms.

As many of you know I’m by nature am a foodie, I love trying out new foods, wines, and desserts. Honestly, I just like to live a little bit in between competitions etc. since I have a higher calorie intake.

And boy did I!

One thing I always checked myself on was balance and I definitely ate consciously and tracked my food when I could.

It’s important to know that when you take a trip, you got to make sure your diet does not go on vacation, too. A vacation is a time to unwind, to celebrate, to rejuvenate however, it is not an excuse to totally throw away what you built up during your training and dieting phase. 

A lot of times we get in shape for a vacation and then tend to eat cheat foods then carry around the burden of guilt during and after the vacation.

So this leads me to the main topic of this article which is 3 tips to stay in shape during your vacation.

 

 

1. Always do CARDIO no matter what.

Wake up in the morning before your breakfast and start the day off right. This allows you to be a little bit more conscious about what youre eating throughout the day because you were able to burn some calories and still stay somewhat on your “normal” routine.

If you cant do your typical jog on the treadmill try some outdoor activities on the beach like beach volleyball, biking, surfing, swimming and snorkeling.

 And if youre not at the beach go for a hike.

The key here is to get out and do something.

Just an FYI, did you know that walking in soft sand is a killer workout? It burns more calories than walking on flat ground. Some experts suggest that you can burn twice as many calories walking in soft sand.

Approved Tip:

Get a fit bit so you can keep track of calories burned if you’re doing a lot of walking while exploring - recommended choice for this is fit bit blaze 2 is my go to and tracks all day activity.

 

2. Save your calories for dinner

When it comes to your diet and more specifically carb intake, back loading may be the best idea. When you save your natural starches for dinner and eating lighter, fiber-rich fruits and vegetables during the day, you maximize fat-burning hormones while you are active during the day.

Foods such as yams, sweet potatoes, and brown rice gives you a longer stretch of time where you are burning fat more efficiently.

Approved Tip:

Consume more protein and complex carbs in the morning and moderate fats with protein or carbs that night.

 

3.  No weights, no problem.

Cardio activities are easy to find when you're on the road. Lifting weights, however, presents more of a challenge. Hotel fitness gyms aren’t that appealing when you're trying to get a solid lift in. You usually don't have much equipment.

Good news is that you don't need any equipment to maintain your physique while away!  A number of exercises require nothing more than your body, some good music to work out to, and an open space will get you set.

Exercises such as squats, lunges, pushups, bicycle crunches, and triceps dips can get you covered.

Approved Tip:

If your hotel doesn’t have a gym pushups pull ups squats and ab workouts does wonders for maintaining your gains while away.

 

Try 5 sets of 20 of each and feel the burn!

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Getting back on track after a vacation can be difficult, and jeopardize all of your hard work. But follow the above 3 tips and rest assure we got you covered! Make sure to stay in shape while you travel.

If you want my help personally for a custom meal plan and workout plan all you have to do is CLICK HERE and I’ll create the best program for you that you’ve ever had. I guarantee it!

-Brooks

 

Sources:

https://www.livestrong.com

https://www.verywell.com/exercising-on-vacation-1229765

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