Summer time is here, which often means golf trips, family vacations and time spent at the pool, lake, etc. This can also mean slipping a little on the workouts, diet and training regimen.
Just this past week, I took a trip with my family to Table Rock Lake, where we had an incredible time. I played some golf, we fished, we boated, swam and took in lots of scenery. And I have to say, it took some will power to not just say "forget it" when it came to the diet, workouts, and booze. And in all honesty, in some ways I would say I succeeded, and in some, not so much ;-)
Given that it's summer time and you just may be embarking on a vacation soon, too, I thought this would be a perfect opportunity to give you some tips to have a great time, but not get too off track when it comes to a few topics including:
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Notes from this Episode
We took a trip down to Table Rock Lake this past week and spent some time at the Top of the Rock facility which is a creation of Johnny Morris, the owner of Bass Pro Shop and Big Cedar Lodge. The place was incredible, including golf at Buffalo Ridge (a championship 18 hole course that is a regular stop for the Champions' Tour, Legends of Golf), the Natural History Museum, and the Lost Canyon Cave Tour. (see below for a few pics of the family and some of the highlights of the trip)
In this episode, I wanted to address some of the areas that are easy to slip up on when traveling, especially for vacation. The main ones being: Golf, Eating, Exercise, Drinking, and Relaxing
Plan the night ahead
What to eat for breakfast
warm up at home or the range?
how much time do you need before you tee off?
What are you going to do?
get your cart/bag ready
suggested items to have: shaker bottle, protein bar/shake, electrolyte drink, resistance band
It's hard enough to eat well at home, much less on vacation
Know what your accommodations are and what you'll have access to. Things to think about:
will you be eating out more or cooking in
how many days of each?
go to the local grocery to stock up on fruits, veggies, water, etc
resist the temptation to go crazy with snacks and processed food because it's easy
Do some grilling: chicken, beef, pork, fish, veggies, etc.
Use some of the leftovers for your snacks rather than "snacks."
If you are going out to eat a lot, stick with the basics, non-processed, whole foods: meats, fish, veggies
Look at the accommodations and figure out what will be available to you (weights, cardio, nothing)
Determine what your schedule looks like ahead of time and how much you want to devote (you're on vacation so try to figure out how this won't impede your experiences and time frames).
Are there other activities that you are going to be doing that are active like hiking, biking, etc that could be considered a replacement for a training session?
Here are some suggestions based on accommodations:
If you have a gym and some weights, stick with the basics, push/pull/deadlift/squats/rotation.
If you only have cardio equipment, I suggest sprints and some bodyweight exercises.
If you have nothing, get creative!!
A couple of the things I did were a circuit routine with a 30lb kettlebell (5 sets of 10 reps of each):
Split squat (1 kettle bell held at chest) do on each leg
pushups with feet on couch
Also did a sprint workout on the hill