Everyone loves going on holidays. Different weather, different food, a different culture. What nobody wants however is to come home with a different body. After spending months grinding away at becoming the best athlete or version of you you can be, it can be a killer to come home and thinking your back at the bottom, having to start the process all over again.
Well, no more. I’m about to share with you my tips and tricks that help keep me in shape while I’m travelling and out and about. As much as I love performance training, fitness and wellness and basketball, I love to travel. As a result I’ve picked up a few easy and practical tricks to not fall off the wagon.
- Get that run in early.
If you like running or you need to do any sort of fitness be it cycling, sprints or HIIT outdoors, go get it done early in the day. Like really early. It gets hot in sunny destinations fast so getting up and getting your cardio done between 6 a.m and 9 a.m will save you being completely drained from the sun.
2. Grind while they sleep, literally.
Across Europe and most hot countries, there’s this period during the day called ‘ciesta’. Basically all the shops shut up and people go asleep because it’s way too hot to do anything.
This is the perfect time to go to the gym.
Why?
Well they’ll more than likely be no one there because they’ll be asleep and most tourists will be off touring by this time.
It’s great, all the equipment is yours.
3. Get active.
As someone who also loves photography ( go check out my new photography blog, Through Aarons Lens ), I love to grab my camera bag and get out and about finding the good spots to take photos. There are nature walks and tourist attractions everywhere. Or even rent a bike and cycle around area. Exploring and soaking up the culture while getting exercise. It’s a win win.
If you’re near the beach in particular you can do some of my favourite activities ever.
Water Sports!
I love to surf and go water boarding along with kayaking. I enjoy nothing more than a good camping trip or day trip to the beach and catching some waves, all while getting in some really good exercise. Surfing burns a hell of a lot of calories!
4. Don’t sleep on the Pool.
Pool plyometric workouts are some of the best workouts you can do. Period.
The water acts as a resistance in every direction you move, and it’s really easy on your joints. It’s while old people love Aqua Aerobics. So if you want to build some elite bounce while on holidays, get in the pool and get jumping.
5. Oh and the sand too.
Getting out and doing sprints and low level plyos on the sand is another great workout. Like the pool, because the sand if soft it makes it much easier on your joints and it can really work your stability because your always landing on an unstable surface. Sand is also a great way to add a type of resistance, as you have to push harder to get yourself moving through the soft sand.
If you can find a sand dune and run it a few times, you won’t miss your leg workout. Trust me. So, if you want to build crazy speed, get out and get to work on that beach.
6. A good meal a day keeps the demons away.
We all love food. Let’s just make that clear.
As an athlete and someone who likes to keep his abs and shreds year round, eating out can sometimes come with a lot of guilt.
Well, it shouldn’t if you play your cards right.
If you’re eating out, chances are you’ll be eating a fair amount of fat. Foods get fried in oil, chips and even salad dressings. They all add up. Oh and desserts obviously.
So, how to I combat this?
Well I eat a low fat and low-moderate carb meal for my breakfast (e.g. a bowl of Weetabix with 0% fat yoghurt and fruit, porridge and soy milk and fruit etc.). This sets me up with a big carb and fat bank for the day when I do eat out, giving me flexibility and guilt-free choices throughout the day.
Simple rule I follow is if I eat a lot of fat that day, I keep my carbs low, and if I eat a lot of carbs I keep my fat low. But always keep that protein intake high.
Getting breakfast right sets me up for the day. After that smart choices off the menu let me enjoy food and keep a clean conscience.
7. Don’t be afraid to adapt.
Obviously I’m a gym bunny, I love to move weights but sometimes there just isn’t any, or the gym just doesn’t suffice. So, don’t be afraid to adapt. Yes it will throw your program off missing workouts or exercises, but doing something is better than nothing. Even doing a couple of bodyweight workout can tide you over until you get home and it can be good for a change. Working out with your bodyweight (calisthenics) can be really challenging and are a great way for you to gain control over your movement and body. Plus, if you’re on the beach or in the pool working out you should be okay, if not actually getting bouncier fitter and stronger.
Also make sure you stay stretched out. Travelling tends to make me really tight so taking 5-15 minutes a day to stretch, do yoga or mobility drills keeps me loose and feeling good. Check out my last post to learn how to get the most from your stretches.
8. Enjoy yourself.
Sure it’s nice to stay on top of your nutrition, workouts, offseason and fitness while travelling or on holidays, buts it’s not always possible. So, if you miss a workout or have a ‘bad day’, don’t worry about it. You booked that holiday so you could relax, so relax. Try different foods, see the sights and soak up the culture. You will get back to business once your home.
Oh and don’t forget your sun cream.
Silent Grind Performance 
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