How to get holiday fit!
Lorraine Ho, Founder, Bootcamp Ireland and Coca-Cola Thank You Fund Judge
Going on holidays but dreading the bikini parade? Well if that is the case, you are most likely the same as the majority of females out there. Every year it seems to me that the selection of swim and sun wear on the market gets riskier and more colourful, but perhaps this is just the result of getting older… In any case, we can’t avoid it, unless our holidays are comprised of trips to Alaska!
In this blog post not only am I going to help you get yourself in the best shape possible before your trip, but I am going to give you some tips on how to keep that body while you are away. That will give you the opportunity to show off your tan when you come back, instead of hiding the over indulgence as a result of a 4000 calorie a day diet of wine and cheeses!
Firstly, when I know I have a date in the horizon that I have to work towards, I straight away go into panic mode. I do eat well and healthily … most of the time, but, just like most of the rest of mankind, I fall off the wagon when tempted by a good night out with the girls, or simply a weekend of entertaining or being entertained if I’m luckyJ. So when this happens to the best of us, here are some things that you can do that work for me and kick start my ‘get in shape’ regime, with 3-4 weeks to go. I am not a believer in intense diets that are not sustainable, but eliminating processed foods and simply eating healthy for a better lifestyle and staying active works good for me.
My diet:
Start each morning with a glass of boiling water and slice of lemon, followed by a juice (usually beetroot, ginger, apple, carrot and lemon), then about 30-40 mins later (if time permits), I have a bowl of organic muesli and blue berries or half a banana and almond milk. And a cup of rooibos tea.
Then I make a tub of fresh cut veggies (ie carrots, red peppers, cucumber, broccoli), and a little tub of hummus so I can snack during the day. I find that if I don’t prepare snacks, I end up picking up bad foods along the way that I regret. Raw nuts and seeds are great for snacking too.
For lunch, I try to bring something with me, a mix of protein, carbs and salad. Something like tuna, brown rice, and salad; or quinoa, chicken and red peppers. If I am pushed for time, I have a few slices of whole grain brown bread with organic peanut or cashew nut butter, and a piece of fruit. Or simply a boiled egg with avocado and brown bread and red peppers.
I pick up a juice in the afternoon if I can, from a good juice seller. But all day, I drink water where I can.
Dinner usually consists of a baked fish with lemon and pepper, lots of steamed veggies, and some brown organic basmati rice or another similar combination.
The evening is my weak time, so I try to get out of the house as much as possible for a family walk, or just an escape for myself and my music! But when I return, it’s usually a cup of Rooibos tea with a hint of vanilla and 2 squares of 85% cocoa chocolate to give me the sense of something sweet! Then I turn off the kitchen light and get out of there!
My exercise regime:
- I’ll get up 2-3 mornings a week in time to go for a light jog, about 30-40mins. This totally shakes the cobwebs and gives my body a kick start for the day.
- 2 other days a week I fit in a rigorous class of Bootcamp or something similar that will guarantee a full blow out session, followed by 15-20 mins of local muscular endurance to concentrate on abs, arms, bum and legs.
- Then 1 day at the weekend (sometimes 2), I’ll do a few hours of something leisurely, that I enjoy, and can include family or friends, and will get the heart rate up at the same time. Usually a cycle, mountain walk, or similar.
- Be sure to rest a day in between tough training sessions, to give your muscles a chance to recover – this is very important in any exercise program… recovery, recovery, recovery!
Pre-holiday tips:
- Drink plenty of water throughout the day – fill up a 2 litre bottle and consume throughout the day.
- Cut out all processed foods, including cakes!
- Prepare your foods for the day, the night before.
- Switch to herbal teas to help reduce your caffeine intake.
- Arrange to catch up with friends over a walk/jog/cycle instead of the pub.
- Set the alarm earlier for at least 2 mornings a week and get out to do something energetic before your day starts.
- Keep healthy snacks in the desk or car to avoid bad impulsive snacking.
- Keep a food diary for at least one week. Here is a sample one that you can use.
Holiday Tips:
- Bring your nicest training gear!
- Start as you mean to go on… go for a light jog/walk on your FIRST morning followed by a few simple exercises on the beach – you will feel fantastic and a little smug afterwards J. This will set a nice habit for the remainder of your holiday that your body will thank you for.
- Drink plenty of water during the day – the heat will cause you to sweat more and lose essential salts and water from your body.
- Avoid over-indulging on rich foods and alcohol every night – take the odd night off.
- Plan a few days of activities if possible. These days are a lot more memorable than sitting on a beach all day every day.
- Rent a bike and explore your surroundings
- Check out exercise classes in your area and use the time to try something new!
Why not try a few of the suggestions above - you should notice a difference after just a week. You should feel less bloated and more energetic and ready to face that dreaded bikini! Feel free to download my diet and exercise plan below to help you out. Click here to download
Lorraine Ho, Founder of Bootcamp Ireland, is a judge for this year’s Coca-Cola Thank You Fund. Voluntary and non-profit organisations in the Republic of Ireland and Northern Ireland are being encouraged to apply for the Coca-Cola Thank You Fund (the Fund), which will award a total of €125,000 in five separate grants this year. The grants will serve as major funding for innovative projects with ideas to get people and communities moving through sport and activity based programmes.
Applications for the Fund close at 6pm on the 16th of June and the judges will be busy over the summer month’s shortlisting the top 12 applications. The shortlist will be announced in September. Keep up to date by logging onto www.coca-cola.ie/thankyou
