IN Toronto magazine

FITNESS:

A travel workout plan where your body won’t head the same way as your vacation: south         

The holidays are behind us and the cold weather has officially settled in for the long haul. We all know what that means: winter vacation. No matter how much you love the ice and snow, Canadians simply can’t pass up a blissful week pool- or beachside, where the sun shines as freely as the drinks get poured. And, even with the very best of intentions, it’s nearly impossible to stick to your fitness and eating plan when you go away for a week of excess and indulgence.
This year, come home feeling slim, trim and without an ounce of regret with this ultimate list of travel tips for the fitness aficionado.

VACATION FITNESS DOS

Do drink lots of water: Not enough can leave you dehydrated, contributing to illness and injury. Add an extra bottle to the standard three litres for men (or two litres for women) to combat the effects of drastically increased temperatures (and marginally increased alcohol consumption).

Do eat a large breakfast: Studies have shown that eating a full, well-balanced meal first thing in the morning not only gives more energy for your vacation adventures, but will also help prevent excessive snacking  and over-eating later in the day.

Do enjoy the view (and save money too): One of the best and cheapest ways to see a foreign locale is to explore on foot or bicycle. Before you travel, check online for walking tours or buy a map, rent a bike and get adventurous. Bike tip: Be sure you have a basket on the front for all your souvenirs.

VACATION FITNESS DON’TS

Don’t forget your running shoes: While we all romanticize the idea of running barefoot along the beach, the fact is, without prior experience you can easily hurt yourself.  Be sure to protect the soles of your feet and try to stick to an even terrain if you head for a walk, run or jog.

Don’t over-do it: This is a tough one, especially if you’re staying at an all-inclusive resort. But there are a few tricks to keep in mind to keep your beach body rockin’. Where possible, choose an à la carte restaurant (buffets do not promote portion control) and lay off the slushie drinks which are full of sugar and calories.

Don’t expect an adequate hotel gym: Most hotel fitness facilities leave much to be desired. While this isn’t true of all destinations, your best bet is to have a plan (see below) in case of an unsafe, unclean or poorly equipped resort gym, or no gym at all.

25-MINUTE FAT-BLASTER

Be prepared with this body-blasting 25-minute workout  you can do in your hotel room, with just your bodyweight and a chair. Do this circuit three times, completing each of these exercises in 60-second intervals (each side where necessary) with a two-minute rest between each set. In just 25 minutes, you’ll be toned, full of energy and ready for the beach.

Explosive Push-ups Assume a standard push-up position on the floor. Lower your body to the ground, then push your body with enough force that your hands leave the ground. Drop immediately into the next push-up.

Tricep Dips Place your hands on the edge of a chair or bench, slightly behind your body, with your feet (toes up) in front of you on the floor. Bending at the elbows, let your seat come down to the floor, then extend the arms until they are straight.

Split Squat Stand about three to four feet in front of your chair and place the top of one foot on it behind you. Bend your knees until you create two 90 degree angles. Be sure that you’re keeping your upper body upright (not bending forward at the waist or hip). Extend the leg to return to starting position. Finish set and switch legs.

Side Plank Lay on your side with your shoulders, hips and feet stacked on top of one another. Push your body up so that your elbow is bent at 90 degrees and only your left foot, hand and forearm are in contact with the floor. Hold, then repeat for the other side.

Mountain Climbers Place both hands on your chair, slightly wider than your shoulders. On your toes, position one leg forward bent under body and extend other leg back. Alternate  leg positions by pushing hips up while extending forward leg back and pulling rear leg forward under body, working the legs quickly and simultaneously.