Tuesday Tip: Staying Healthy on Holiday🌴

Summer holidays are here now and many of my clients are going away and worrying about maintaining their fitness, so here are a few tips for staying healthy on hols.

#1 Workout anywhere

If you don’t have access to a gym or don’t want to spend your precious holiday time in one then no prob – take a resistance band with you and a skipping rope and you can do some cardio and resistance work wherever you are. 5 mins of skipping and a 5 – 10 min band workout is easily doable (crab walks, hip abductions, etc 2 – 3 sets of 10 -20 reps).

#2 See the sights

See the sights and get some activity in! Take walking tours around the city, guided treks in the countryside, hire a bike or a kayak, take a snorkelling trip etc. They are a fun way to get out, get active and see new places and make the most of your time away.

#3 Pack snacks

Finding healthy foods at airports and on planes/ferries etc can be tricky, so come prepared. Throw a few cereal bars in your luggage, pack fruit for the plane/ferry – this will hydrate you as well. If you’re out on day trips grab an extra apple or banana from brekkie and take that with you, or buy some local fruit and store it in your hotel mini fridge.

#4 Take time out

Emotional health is important too. Yes holidays are meant to be relaxing but they can bring their own stresses – especially if you’re herding small people around too! Try to take some time out to de-stress – try some yoga, meditation, even just a few mins of deep breathing.

#5 Try something new

What better time to try something new? If you’re at a hotel with outdoor activities give something new a go – paddle boarding, mountain biking, volley ball etc or perhaps they have classes etc so it’s a perfect time to try them.

#6 Explore

Don’t obsess about not finding somewhere to workout – just get out, have fun, explore and enjoy your holiday and you’ll probably find you’re more active than you realise anyway!

Happy holidays 🤗

Xx

Tuesday Tip: Staying Consistent in Summer ☀️

Staying consistent with your health and fitness routine over summer can be tricky. When the temperatures rise routines change, motivation can dip, and suddenly the habits that felt easy in spring start slipping. With a few small tweaks you can keep things going even through the summer heat

#1 Move Early
Hot days drain energy fast. Try getting your steps or workouts in earlier before the day heats up. Getting moving early means you’re less likely to skip it due to tiredness or last-minute plans for drinks in the sunshine.

#2 Adjust Your Meals
When it’s hot, appetite can drop. Take advantage of this and focus on refreshing, high-protein options that keep you satisfied without feeling weighed down e.g. cold salads with grilled meats, picky bits, fruit salads for snacks etc.

#3 Prioritize Sleep
Poor sleep means low energy, low motivation, and more cravings. Hot rooms don’t help so try to keep your sleep environment cool, leaving curtains drawn during the day to avoid the sun heating the room, using fans, opening the windows, investing in cooling bed linen etc

#4 Modify Your Workouts
If your gym or home space gets warm, longer rest periods are key. Overheating can affect performance and health. Take your time between exercises, sip (don’t chug) cold water, go for lower impact options etc.

#5 Stay Hydrated
Dehydration will kill your energy and make it harder to stay on track. Keep a water bottle with you all day. Coconut water, watermelon, cucumber and other hydrating snacks can give you an electrolyte boost too.

Remember, it’s not about being perfect, it’s about being prepared and consistent. Keep your habits realistic, flexible, and summer-proof.

Happy Tuesday! 🤗

Xx

Tuesday Tip: No bad foods 🍕

I hear people referring to things like cake, chocolate, cookies, crisps, pizza, chips etc as ‘bad’ foods. As a result people often feel like they’ve failed if they eat them. It’s really vital to shift your perception of these types of foods if you want to have some balance manage long term maintenance and sustainability.

Of course there are foods which have more fat, sugar, or calories and fewer micronutrients. Whilst those types of food aren’t the healthiest they serve other purposes – including improved mental well being so they should absolutely be included in your diet. It just means you have to manage the portion sizes of these types of foods. Having an entire pizza, garlic bread and a tub of ice cream – perhaps not the best idea, having a few slices of pizza and a small bowl of ice cream as part of a balanced diet – absolutely fine!

This is where being aware of the calories in foods is so important. You can then manage your calorie budget to incorporate the foods you enjoy that are higher calorie. Also try pairing them with more nutrient dense foods when you can. You can’t get ‘fat’ from one pizza, or one tub of ice cream, equally you can’t get ‘thin’ from one salad or one bowl of fruit- we need all of them in our diets. Lose the all of nothing mindset and lose the idea that foods are good or bad – you can continue to have any foods you like and enjoy, just manage the quantity!

Happy Tuesday 🤗
xx