Hello Viewer,

Vacations are often seen as a break from our daily routines, but it shouldn't mean abandoning exercising and healthy eating. Enjoy the change of scenery while maintaining your fitness habits. Indulge in more calories, but choose wisely and stay active to balance it. Stay committed and keep making progress, even while you relax and explore.

In Edition #51, we keep the momentum even on a break!

Today's Lookahead 👀

1. 🏖️ Vacation Fitness 101

2. 🧘🏻‍♀️MINDFULNESS MINUTE

3. OVE’S GUIDE TO Staying Fit on Vacation

4. WORKOUT: Vacation Exercises

#50 SUMMER SIPS
VIEWER FEEDBACK  

_{🏖️ Vacation Fitness 101}
Why Stay Fit on Vacation?

• Mental Health: Staying active helps manage stress and anxiety and improves overall mood.

• Energy Boost: Exercise can increase your energy levels, allowing you to enjoy more activities.

• Social Connections: You can meet like-minded people interested in wellness activities.

Often, many hurdles and obstacles will interject between our intention to carry. Here are some obstacles and solutions to staying fit while on vacation!

Obstacles to Overcome 

Obstacle #1: Your vacation itinerary is fully booked.

Solution:

• Short Sessions: Even a 15-minute session can be effective if done consistently.

• Morning Workouts: Start your day with a quick workout to energize yourself for the day ahead.

• Evening Workouts: Wind down with a relaxing exercise routine in the evening.

Obstacle #2: You are unsure if there is a gym, what equipment they have, or the running routes.

Solution:

• Research in Advance: Check your accommodation's website or call to inquire about fitness facilities.

• Explore Local Options: Look for nearby parks, trails, or fitness centers using apps or online resources.

• Bodyweight & HIIT Exercises: Use exercises like push-ups, squats, lunges, and planks that require no equipment.

Obstacle #3: You get jet-lagged and feel sluggish.

Solution:

• Gradual Adjustment: Shift your exercise routine gradually to align with the new time zone.

• Light Activities: Engage in light activities like stretching, yoga, or walking to help your body adjust and boost your energy levels.

Obstacle #4: You don’t have space for your workout gear.

Solution:

• Pack Light: Choose versatile, lightweight workout gear such as resistance bands, a jump rope, or foldable yoga mats.

• Minimal Equipment Workouts: Focus on exercises that require minimal or no equipment, such as bodyweight circuits or HIIT (High-Intensity Interval Training) routines.

Obstacle #5: You want a break.

Solution:

• Active Relaxation: Incorporate fun physical activities into your vacation, like swimming, hiking, or walking tours.

• Balance: Allow yourself rest days but maintain some physical activity to stay energized and healthy.

Keep Reading: 10 Tips for Working Out on Vacation

🧘🏻‍♀️MINDFULNESS MINUTE
Finding The Time

Take moments throughout the day to pause and center yourself:

• Morning: 3-5 minute morning meditation.

• Mid-Morning: Mindful walking tour of the town or city, focusing on the sensory details.

• Noon: Practice mindful eating.

• Afternoon: 3-5 minute body scan relaxation.

• Evening: Complete a yoga session in your hotel room.

_{👁️ OVE’S GUIDE TO}
Staying Fit on Vacation

1. Explore Your Destination on Foot

• Unplanned Exploration: Walk around your destination to experience its geography, culture, and people firsthand. This spontaneous exploration can turn into a fun and engaging workout.

• Safety Tip: Always be safe and consider exploring with a travel buddy. Carry a map or use a GPS app to avoid getting lost.

2. Opt for Active Sightseeing

• Self-Guided Tours: Use established itineraries but explore independently or with a travel buddy instead of a guide. This allows for a more flexible and active approach to sightseeing.

• Benefits: You can set your own pace, take breaks for unplanned activities, and cover more ground.

3. Take Advantage of Local Activities

• Cultural Immersion: Participate in local activities that interest you, such as traditional dance classes, cooking classes, or local sports. These activities not only keep you active but also offer cultural insights.

• Connection: These activities can help you connect with locals and travellers who share your interests.

4. Day Passes or Drop-In Classes

• Research in Advance: Look for fitness centers, yoga studios, or sports facilities that offer day passes or drop-in classes.

• Local Insights: Ask locals or hotel staff where to find these classes or passes.

• Benefits: This is a great way to try new workouts and meet new people while staying fit.

5. Adapt Your Routine to Your Vacation Duration time

• Flexible Scheduling: Adapt your exercise routine to fit your vacation schedule. If you miss a day, make sure to exercise the following day. Avoid missing two consecutive days to prevent falling out of habit.

• Short Workouts: Even a quick 10-15 minute workout can be effective and is better than skipping exercise altogether. This helps maintain consistency and keeps your energy levels up.

Would You Take a Fitness Vacation?

Additional Tips

• Active Transportation: Whenever possible, opt for walking, biking, or other forms of active transportation instead of taxis or public transport.

• Stay Hydrated: Carry a water bottle to stay hydrated.

• Healthy Snacks: Pack healthy snacks like nuts, fruit, or protein bars to keep your energy up throughout the day and away from unhealthy food.

• Mindful Eating: Enjoy local cuisine.

• Portable Workouts: Download fitness apps or save workout videos that you can do in your hotel room.

• Rest and Recovery: Ensure you get enough rest to recover from travel and physical activities.

_{💪🏾 WORKOUT}
Vacation Exercises

Duration: 30 minutes
Frequency: 1-2 weekly sessions

Vacation Resistance Band:

1. Warm-Up:

   • 5 minutes of light cardio, running in place, jumping jacks
     

2. Circuit (Repeat 1-3 sets):

   • Resistance Band Shuffle (20 secs)

   • Resistance Rear Delt Fly (10-15 reps)

   • Resistance Band Lateral Raise (10-15 reps)

   • Resistance Band Leg Curl (15 reps)

   • Resistance Band Shoulder Press (15 reps)

   • Resistance Band Leg Extension (15 reps)
     

3. Cool-Down:

   • 5 minutes of stretching with the resistance band to improve flexibility.

Download a copy of this week’s workout below 👇

See The 13 Best Exercises for Travelling

Comment to share how your workout went.

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Next Week: | The Perspective #52

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^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}}