| Holiday vacations can be a great time to unwind, | | | | LungeElastic Band Tricep ExtensionNarrow Grip |
| enjoy life, and get a break from the everyday | | | | PushupGlute Squeeze CrunchHave realistic |
| routine. There is no reason that this time of year | | | | expectations. You will not be able to maintain your |
| should result in elevated stress levels from missed | | | | normal fitness regimen, so don't set yourself up for |
| workouts, imperfect diets, and higher than normal | | | | feeling despaired about breaking your routine. It's OK |
| levels of sedentary activity. But large amounts of | | | | to change it up every now and then, and you might |
| travel, holiday foods, and unfamiliar places can actually | | | | actually find your body responds favorably to |
| make the holidays a very difficult time for many | | | | something new.Enjoy the scenery. Make your travel |
| fitness enthusiasts. Here are some simple tips to | | | | destination a part of your workout, by touring your |
| maintain your fitness during travel, while still enjoying | | | | environment via jogging, walking, bicycling, swimming, |
| the relaxation that a holiday vacation can | | | | skiing, etc. The more you places you can get to by |
| provide.Before traveling, make sure you pack healthy | | | | foot, the better (and that includes the stairs instead |
| snacks, including fruits (apples, bananas, etc.), | | | | of the elevator!).Perform mini-workouts. If you simply |
| vegetables (sugar snap peas, mini carrots, etc.), good | | | | never have the time to exercise, supercharge your |
| carbohydrates (low-sugar/hi-fiber cereal, whole grain | | | | metabolism by throwing random pushups, crunches, |
| breads, etc), and lean protein (fat-free turkey breast, | | | | squats, or stair sprints into your daily |
| nuts/legumes, etc.). This will keep you from eating | | | | routine.Remember to enjoy yourself over the |
| unhealthy airplane food or packaged and sugar-laden | | | | holidays! If you want to learn some new exercises to |
| convenience store foods.Be sure to bring exercise | | | | throw even more spice into your travel workout |
| clothes and shoes. The simple act of packing the | | | | routine, e-mail me at ! I'll hook you up with Hindu |
| right gear will be more likely to make you work up a | | | | Squats, Hindu Pushups, Scissor Squat Jumps, 6-Inch |
| sweat at some point. | | | | Stomach Flatteners, Reverse Pushups, Grasshoppers, |
| Use the internet or call a friend to find out where | | | | Mountain Climbers, Reverse Back Bends, and a ton of |
| the local gyms or parks are located. If you know | | | | other exercises that will give you enough variety for |
| where to go, you'll be more likely to actually go | | | | a new and quick body weight workout every single |
| there.Purchase and pack an elastic exercise band. It'll | | | | day of your vacation or regular work-out.Head trainer |
| be a great investment in your fitness, and it's much | | | | Ben Greenfield runs the online training website Pacific |
| more light and portable than a set of dumbbells.Write | | | | Elite Fitness, and holds Bachelor's and Master's |
| down your workout *before* you leave on vacation. | | | | degrees in Sport Science and Exercise Physiology, as |
| Make a list of 6-10 body weight exercises, and | | | | well as certifications from the National Strength and |
| complete them as a circuit, 15 repetitions, 3x through | | | | Conditioning Association as a Personal Trainer and |
| with minimal rest. You'll be more likely to complete it | | | | Strength and Conditioning Coach (NSCA-CPT & |
| if it's written down. Here's a sample workout that | | | | CSCS). For over 6 years, Ben has coached and |
| would take 20-30 minutes, and could be accomplished | | | | trained professional, collegiate, and recreational |
| in the morning when you wake up:Body Weight | | | | athletes, and helped hundreds of individuals achieve |
| SquatWide Grip PushupElastic Band Side RaiseElastic | | | | their personal fitness goals. For more information on |
| Band Front RaiseElastic Band Bicep CurlBody Weight | | | | online personal training and fitness, contact Ben at . |