Friday, December 15, 2017

One-on-One Personal Training: Holiday Travel Workout - No Gym No Problem!

Back from our family holiday to Japan!! And as much as I love to just "get away from it all", it is always a struggle in regards to travel and training. Especially when I'm away for long trips and this time, we were away for around 2 weeks. 

How do I keep my strength, maintain my muscle mass and not put on tooooo much weight while relaxing, taking it slow with my family, not exercising religiously and eating all that I want to {oh I'm salivating just thinking abt it!} whenever, wherever??

Yes, it really is such a struggle.

Before I left, Superman pleaded with me to tryyyy not to go crazy with my food since I tend to overindulge on holidays. He's always wary when I go on trips since I left an impression on him during my HK holiday last year when I "ate the whole of Hong Kong" as he put it, and gained 3kg in 5 days #oops

He still wanted me to enjoy my holiday though and gave me some leeway... "We'll work hard again when you return, just don't come back past 60kg!" he said, and sent me off with a simple holiday training program to help me try to get some work in while there.

Ookkkkk.... (´∇๏พ‰`*)ใƒŽ

In my last long visit back to Japan, I was still doing CrossFit so the boy and I bothered to find a CrossFit box in Tokyo to train and lift some weights in.

This time, we decided to not go to any gyms to work out in, and just planned to train in our apartment using mainly the TRX suspension band and body-weight exercises. I also brought along one red resistance band, my skipping rope and a peanut ball for rolling/ self-massage especially for my back.

It is easy easier to keep to your nutritional meal plans {see my 10 how to meal-prep tips} and regular exercise schedule when you have a fixed routine. Yes, even though life is pretty hectic in Singapore with work and family commitments, at least our routines are more or less fixed and we do more or less the same things day in day out, week in week out.

Benjamin Franklin apparently said, “If you want something done, give it to a busy person.” It's so true. When we are busier, we also tend to be more focused and efficient in managing the many things on our hands, and make more of an effort to stick to what we've already planned..

But when we're on a holiday... well, "holiday mood" kicks in and somehow we just want to let loose and let go_ใธ__(‾◡◝ )>

But the thing about getting a PT and training is that I'm supposed to be able to function well even when things aren't going to plan or even if there's nobody there to "monitor" me.

It is a lifestyle change, not just something I do just when my PT is watching. Just like a certain goal or result isn't the end point for keeping healthy and fit, I must be able to make healthier life choices myself without Superman around. Even if I'm more relaxed in my exercise or eating plans... I shouldn't fall back to my old, unhealthy ways totally otherwise it'd just seem like I learnt nothing at all the past 2.5 years.

And so, I did what I could with what I had and just made some time to exercise in the morning before we started our day, tried to portion & measure my food when I can or just choose heathier food options.

This is the simple program that Superman gave me to do on alternate days - just something to burn calories, and try to maintain my muscles and strength somewhat. It takes about 1hr to complete.

Exercises are mainly body-weight, but I got a bit creative and used some household items to help me make the exercises a little tougher e.g. holding a filled kettle for my Bulgarian Squat, or putting my legs up on our small luggages for Elevated Planks hehe and I also increased the sets/ reps from what was prescribed to increase intensity since these body-weight exercises are easy for me.

A1. Goblet Bulgarian Squats, 5 sets, 20 reps, 75s

B1. Knuckle Push-Ups, 5 sets, 18 reps. 60s
B2. TRX Rows, 5 sets, 25 reps, 60s
B3. Band Pull-aparts, 5 sets, 25 reps, 60s
C1. Feet Elevated Front Plank, 4 sets, 75s, 10s
C2. Bicycle Crunches, 4 sets, 25 reps, 10s
C3. Side-to-side Hell Touch, 4 sets, 25 reps, 60s

On days I didn't do this program, I did a bit of cardio like skipping or climbing stairs. Some days were too cold to leave the apartment so I just did burpees at home too.

I'm glad that I've the boy with me as he made it a point to wake up and exercise or do yoga every morning too. It certainly gave me motivation to get out of bed and move my ass a bit before we went out to enjoy our family holiday..

Certainly no gym, no problem!!  แ••( แ› )แ•—

And oh, I did NOT come back past 60kg!!! Maybe only 1-2kg heavier than before I left for hols?? (≡^∇^≡)

One-on-On Personal Training Updates:

Genesis Gym Personal Training Updates:
The Beginning - Signing Up for Personal Training


Stacy said...

Definitely a problem haha. Kinda besides the point of going on holiday when you have to monitor what you eat.

Anonymous said...

It's amazing to see how this new regime has become your lifestyle! Adore the creative kettle weight you came up with. However, Did you get wet? If were me.... I'd be drenched end of exercise with my clumsy actions. Lol. The weight lifting of your girl becomes a mission?๐Ÿ˜‰ am sure she loves it!

An Apel a Day said...

It's so hard to eat right when on vacation here. About the only place where we've gone - Santa Fe, New Mexico - they had great, healthy food. Everywhere else they served really bad, heavy carb foods. I try and get a place that has a refrigerator. Then I can store away fruits and veggies.

I imagine exercise is hard. A lot of places we've stayed at has a mini gym, and indoor pool.

I love the photo of you holding little pumpkin. My boys are too big to hold now. :(

KarMie's blog said...

Wowww amazed at yr determination n will power!!! I'm usually K.O-ed by the end of the day every day during vacation. Carrying my 2 young kids already breaking my back what more your daughter. Super power momma!!!

Jamie Chaw

Young Smarties said...

Agree with no gym no problem! I used to go to the gym daily but since stop working, no budget for that too! So now housework and carrying kids are part of my exercise regime... :D
Great effort there for keeping fit while on holiday... I sure pig out when I'm on holiday xp

Clsudia said...

Been following your progress and amazing fitness you in now. Never will I be able to maintain this, even when you are travelling! Keep this going Ai!

Michelle said...

I just started training the past two months and I'm worried about losing all the hardwork when we are back in Sydney for 3 weeks too. Thanks for the inspiring post. Not having access to the gym certainly isn't an excuse to not working out.

Unknown said...

I am so impressed that you committed to your fitness regime, even though you were on holiday! That is excellent willpower.

Theresa Mahoney said...

Good job sticking to a routine on your holidays. It's hard to do when you want to just enjoy the vacation, but you can't sabotage everything you've already worked so hard for. I had a heck of a time sticking to my health goals when we vacationed in California over the summer. It was hard, but with a little determination, I managed alright and didn't come home any heavier. Plus, all that walking helped too ;)

--andy-- said...

Would planking helps? Really needs a lot of discipline to train when we go overseas.

cheers, Andy

Shub said...

Good pointers for people who want to keep fit even when travelling. During travelling, we indeed tend to just eat and eat.

Shub from <a hreaf= "></a>