Keeping in shape while on holiday..

Posted in health and fitness on July 20, 2012

Holidays are a great time to relax and unwind but can sometimes be written off as a time to be unfit… good news… it doesn’t need to be that way! Obviously it is difficult with all that great food and drink on offer, and the sun lounger is always very tempting! So with this in mind we’ve asked some of our Personal Trainers to look at 3 different areas that will help all of us come back from our holidays without fearing the first bit of exercise on home soil:

– David Perks looks at the best exercises to do shortly before you go.

– Kate Rassell advises on what to eat while you’re away.

– And last but not least Ray Conway gives us his favourite exercise to do whilst on holiday.

Getting in shape before the off…

 David Perks, a personal trainer based in Soho (meet him in his new video here), gives us his advice on how best to get in shape before heading off on that well-earned break:

  • Increase the intensity of your workouts as the departure date gets closer, remember the more you put in at home the better you’ll feel about yourself when you’re away. Interval training is a particularly effective way of toning all the right areas.
  • If you’re looking to burn fat before going away it’s all about the legs. They are the biggest muscle group in the body so need the most fuel. Work lots of lunges, squats and deadlifts into your routine.
  • Look at increasing the amount of reps and reducing the weights you use. 60% less weight is a good starting point and then do 30 repetition sets.
  • Some studies have suggested that leaving a longer gap between evening meals and breakfast can help to you to burn fat, so try to eat your evening meal a bit earlier and your breakfast a little later. Use water to stave off any snack cravings!

Eating while you’re out there…

Next up we speak to Twickenham-based PT Kate Rassell. Kate’s background is in Biology and nutrition so she’s given us 5 useful tips to help you avoid those traditional holiday pitfalls of over-eating, over-drinking and under-hydrating:

  • Try Local delicacies and eat as fresh as you can. Go colourful and eat seasonal fruits and vegetables – the more rich vibrant colours you have on your plate the more nutrients your body will get.
  • Eat slowly and savour your food. Give your body a chance to digest! Try to include some protein and healthy fats (nuts, avocados, olives etc) with each meal with a mix of wholegrains and carbohydrates.
  • Peppermint tea is a great to boost your metabolism and digestion. It’s also a good combat for dehydration – something to consider if you’ve been out in the sun a lot (or been on a heavy night out the evening before..).  Take some with you as they can be difficult to get hold of!
  • Water is SO important, drink lots, keep hydrated to make sure your digestion system is working at its optimum level.
  • Lastly (and most importantly) Enjoy yourself -Be active, make the most of what is on offer- walk – explore – swim. Everything in moderation!

And finally, a simple holiday exercise… 

Ray Conway, based at City Golf in the heart of the ..City, gives us his favourite holiday exercise. Bonus points for a great use of Hotel towels!

“Firstly, find a towel and a shiny floor and ensure your feet are shoulder-width apart, you have hands on your hips and you have a strong, stable base”

“Next, extend the leg on the towel backwards, until your stationary leg bends to 90 degrees. Ensure your knee of your stationary leg stays over the tongue of your trainers”

“Then return back to your starting position, using your quads to power you up. Repeat for 10 reps on each leg and try to do 3/4 sets a day”

We hope you found Ray, David and Kate’s advice useful and remember it when heading off on your holidays! Finally, a big thanks to our instructors – you can find them, and others, here.