After reading this, you’ll be inspired and ready to eat healthy and work out during this summer’s family vacation.
1. Nutrition on the Road
Maintain your nutrition goals when you travel
Fill up on fiber. Besides their vitamin and mineral value, fruits and veggies “are important for a properly functioning intestinal tract,” says Dr. Liz Applegate, Oakland Raiders’ nutrition consultant.
Keep water on hand. If you’re noticeably thirsty, you’re already dehydrated. Carry a water bottle and drink often.
Control portions. Daily restaurant dining makes it more likely to eat multiple servings at each meal. Case in point: a typical restaurant serving of pasta is three cups, but a true serving is one. Divvy up your meals and keep the leftovers.
Be aware of how menu food is prepared. Go for roasted, baked, boiled, broiled or steamed foods; pass on batter-dipped, fried foods, cream-based sauces and dressings at restaurants.
Snack. Pack pick-me-up snacks to avoid feeling fatigued and sluggish. Good choices: dried or fresh fruit, baked chips, beef jerky, nuts, a PB sandwich and a bottle of enhanced water or a low-cal bev like G2.
2. Just Do It
Train anywhere with limited equipment
Push-Ups. “One of the oldest exercises known to man, but very beneficial if done right,” according to Trey Zepeda, assistant S+C coach at The University of Texas. They mainly work your chest, shoulders and triceps.
Pull-Ups. “Having a strong back helps [strengthen] your core and helps your bench,” says John Sisk, head S+C coach at Vanderbilt University. Just make sure you don’t use your legs, and get full range of motion.
Core Work. Any Crunch, Sit-Up Variation or other ab-strengthening exercise will do. “The most important thing about training your core is to use proper form and not rush through the exercise,” says Will Bartholomew, President of D1 Sports Training.
Uphill Roll. Steve Hess, Denver Nuggets S+C coach, says, “You’ll challenge your core, shoulder and grip strength as you roll up a grassy incline for 30 seconds each set. And I love the cardiovascular conditioning component.”
Shoreline Sprints. “Running on sand and against the current provides resistance, which makes for a more difficult workout and increases an athlete’s stamina,” says Thomas Heffernan, head S+C coach at the University of Hawaii.
3. Gear on the Go
Portable training essentials to keep your luggage light
Resistance Bands. Good for adding resistance to your training and stretching your muscles when you’re done.
Speed Ladders. Increase agility and footwork. Can be used on any surface—grass, sand, pavement, whatever.
SPARQ Speed Hurdles. Perfect for tons of drills. Search “Speed Hurdles” at STACK.com for ideas.
Jump Rope. Get your heart rate up using this for a warm-up. Builds shoulder strength, too.
Balls. Don’t leave home without them. Baseball, football, soccer, basketball, lacrosse, whatever. Vaca is a great time to refine your skills.