by Sterling Wise
Leaving town for a summer get-away? If you’re not careful your trip will quickly turn into a fat trap.
I don’t want your fitness results to disappear before you return home. Keep reading for my 2 simple steps to avoid the dreaded vacation fat trap.
There are plenty of strategies and techniques out there for staying fit on vacation, but most are fairly complicated. I’m not going to give you a list of 27 things to remember in order to avoid those vacation pounds – you are getting away to relax, after all! I’ll keep this simple and effective.
The following 2 steps are all that you need to take with you on your vacation to ensure that you come back looking and feeling amazing.
Step #1: The 1/3 Rule
Most vacation pounds are gained as a result of constant indulgence. Each meal becomes an opportunity to eat your heart out to the tune of “I’m on vacation!”
Look, I get that you’re on vacation and want to enjoy the richer tastes of life, but doing so at every meal is going to do a lot of damage to your waistline.
Rather than indulging constantly, I want you to adopt the 1/3 Rule. This means that only 1/3 of your meals ought to be eaten with the mindset of “I’m on vacation.” At this one meal each day you are allowed to eat things that are normally off-limits. Enjoy your favorites and do so with no guilt.
At your other 2 meals each day you’ll keep things lean and green. Fill up on lots of greens, veggies, and lean proteins. Pass on the breads, grains, potatoes and anything with sugar. Drink water, and avoid beverages that contain calories.
Step #2: The Exercise Rule
This step is just as important as the first one, so don’t drop the ball on this one: Each and every day you must do some form of exercise.
Notice I said some form of exercise. I didn’t say that you had to go to a weight room to do a traditional workout. While on vacation, exercise should be diverse and exciting.
Your vacation activities can become your workout. Take a hike, go exploring on foot, swim in the ocean or bike through a foreign town. If you aren’t able to fit a vigorous activity into your day then start by doing this body weight routine:
20 push ups
30 seconds of jump squats
20 walking lunges
30 seconds of plank hold
30 seconds of rest
Repeat from the top 3 times
Enjoy your vacation! And when you get back into town call or email me for a fitness and fat reduction consultation and I’ll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.
Not Just Diet
Have you ever tried to reduce body fat by dieting alone? It’s frustrating isn’t it? Exercise has been proven to increase your metabolism for hours on end. Regular exercise also builds muscle, which increases your resting metabolism, making you leaner. Dieting alone could never do that for you.
Sterling Wise is a Certified Personal Trainer, and the CEO and Founder of The Wise Decision. If you would like to learn more about the fitness coach and motivator visit https://thewisedecision.com/ or email him at sterling@thewisedecision.com.
Sesame Chicken Salad
Warm summer evenings call for light, refreshing dinners like this light Sesame Chicken Salad. Most sesame salads contain crispy noodles, but I’ve taken those out of this recipe, making it lower in carbs to help you towards your fitness goal. Servings: 6
Here’s what you need…
1/4 cup slivered almonds
1 small organic green cabbage
1 cup pea pods, thinly sliced
1 red bell pepper, thinly sliced
2 cup shredded cooked chicken
For the Sesame Dressing:
6 Tablespoons olive oil
4 Tablespoons apple cider vinegar
4 Tablespoons coconut aminos, or low sodium soy sauce
1 packet Stevia
1 teaspoon toasted sesame oil
1 teaspoon sesame seeds
In a small skillet place the slivered almonds over medium-low heat. Stir often until golden brown.
Remove from heat.
Wash the cabbage and cut into long thin strands. Do the same with the pea pods and the red bell peppers – the thinner you slice the better.
Mix the cabbage, bell pepper, pea pods, chicken and almond slivers in a large salad bowl.
Combine the salad dressing ingredients together.
Plate the salads and drizzle with some dressing.
Nutritional Analysis: One serving equals: 202 calories, 10g fat, 89mg sodium, 10g carbohydrate, 3g fiber, and 17g protein
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