Travel Fit

March Break: mostly it conjures up images of drunken frat boys and teenagers in too-tight bikinis - probably because I've never actually been away for the storied March Break.
If you are lucky enough to be sun and beach bound ... yay! please DON'T send me a postcard. Of course I am kidding! I would love to see all of your awesome pics when you are back ... eventually...when I am not bitter about being stuck in this bipolar winter. *

Okay - but you want to keep on that fitness routine while you are away? No problem! There's a few strategies you can utilize to do so; which can in turn keep you more energized during your vacation (hello, more pool side time) as well as motivate you to stay on routine with nutrition as well. It's max and relax time, so keep it simple.

• A resistance band/tube packs in your suitcase and takes up virtually no room, and weighs next to nothing. You can work upper and lower body in as little as 20 to 30 minutes
• Jump Rope: again, a lightweight in terms of real estate investment and can serve as your cardio component.
• Run/Walk the resort or on the beach. Running or walking in the sand also provides extra resistance ... kind of like nature's boso ball ... you have to work a little bit harder because it is a less predictable surface.
• Your hotel room: use the bed/chair as stations for tricep dips and step ups. Disclaimer: do these before hitting the Tequila!

Resistance Band Workout:

Band Squats: Place the feet a little wider than hip width apart, with the band looped around the outside of your feet, as below. Squat, like you are going to sit in an imaginary chair; keep your weight in your heels and do the movement slow and controlled for 12 - 15 reps
Band Lunges:  Stand in a neutral position and then step one foot forward, and bend then knee so that your quad is in a 45 degree lunge position. Your knee should never go forward over your front toe! Bend elbows and press hands up (see illustration). Now you are working your shoulders as well! Do 12 - 15 reps, switch legs.
Tricep Band Kickback: Put the tube on the floor and step on it with your right foot then hold tube in left hand, raise arm up so that it is parallel to the floor. Kick your arm back in a controlled motion, contracting the tricep muscle.
Chest Press with Band: Anchor the band around a stationary object and lunge forward with one foot (knee does not go over top of the toe!) with the tubing handles at chest height.

Extend hands forward in a straight line, just short of locking elbows. Repeat for reps.

• Depending on time, you could superset each exercise with plyometric jump squats and lunges as well as tricep dips off a bench or chair and pushups for the chest.
• Abs: Planks done on the beach/hotel - use time to vary the challenge. For example: hold plank for 30 seconds, rest 10, 40 seconds, rest 10, 1 minute, rest 10, 1:30 seconds, rest 10, etc. Keep the abs engaged and tight, the lower back should not sag.

One of the most fun and effective reference guides I have come across is Jillian Michael's "Hot Bod in a Box." Kinda cheesy name, yes - but for $16, you get over 50 workout cards, all illustrated and sample workout programs already put together for you.

I have come to realize that it is all about balance. Numerous vacations I have gone on, I have not heeded my own advice. Looking back I think it is because I pushed myself too hard to the point of neglecting myself. Many times I would find myself rushing out to teach yet another class (while working a full time job) and then going home to try to be the best mother and wife I could be. Sometimes you don't realize that, while what you might be doing does appear to be healthy, it's not if you are so fragmented that not one thing is getting the attention it deserves.  

I remember just last year going away on a week long cottage jaunt with friends. While my friends proudly displayed their newly bought Adidas that could be put to good use doing some recreational running around the lake, I had stubbornly brought nary a pair of favourite Lululemon pants. I knew then that I had to strike a balance so that it wouldn't be all or nothing. I needed to find that place for me - to take care of myself the way I try to take care of others in a fitness class.

So have fun whatever you do this March Break! This summer when I pack my suitcase for the annual getaway, you can bet my Lulu pants will be on top.

*Weather may not be accurately represented as written :)