January
15

10 TIPS TO STAY FIT DURING YOUR VACATION

We survived the holiday season! With all those festive parties, Christmas cookie tins and savory meals, staying fit and healthy was quite the challenge.

Although our goal is to lead an active, healthy, #GetOutThere lifestyle, sometimes we need a little kickstart. So we turn to our MI OLA Brand Ambassadors for inspiration.

This month we sat down with one of our Ambassadors, Catherine Marquis.

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MI OLA Ambassador @kathmarquis

I have always been active and involved in lots of sports. I was a personal trainer and kinesiologist, for 15 years in Montreal. After a surf trip to Costa Rica, I decided to move here.

I now live in Tamarindo and work as a personal trainer and Surfset instructor. Being active is my life!  Every day I wear my MI OLA bikini and I #GetOutThere to either surf, swim, hike, run, bike, do yoga, pilates or functional training.

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MI OLA Ambassador @kathmarquis

It’s Summer all year long here, so it’s no surprise Costa Rica is a popular vacation destination. So, for my first blog contribution, I thought it would be great to share tips for a keep fit holiday.

 

10 TIPS TO STAY FIT DURING YOUR VACATION

By Catherine Marquis, B.Sc.kinesiology

explore

Photo by MI OLA

1.  Staying at a resort or all inclusive hotel? Take advantage of all the sports and activities included in your package. Beware of the inviting buffet. Try having 3 small meals and 1-2 healthy snacks during the day. Remember, it takes 3500 extra calories to gain 1 pound.

2.  Most of us will indulge in a ‘Big Night Out’ when on vacation. Prep for this by eating lighter during the day or maybe having a snack before dinner. Try a good ceviche. You will avoid the starving sensation that makes you eat like there is no tomorrow! When mañana comes, cut on calories and try to eat only veggies and protein.

snack

Photo by MI OLA

3.  Drink water! And I mean a lot. You sweat more in a warm weather, so you need to drink more. Dehydration will result in water retention, which can then cause a bloated sensation making you feel heavy and uncomfortable. The last thing you want when wearing your MI OLA bikini!

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MI OLA Ambassador @kathmarquis

4.  Smoothies can be very tempting on hot, sweaty afternoons. I say yes to a smoothie, but pay attention to what it’s made with. They can be very high on calories. Ask for fresh fruits only, mixed with water or coconut water – delicious! Specify no sugar or honey and try adding ginger.

5.  Enjoy happy hour with your friends but stick to low sugar drinks. Sweet drinks can easily contain more than 350 calories. Good options are light beers or Micheladas – lemon juice, ice, spices or fruit mixed with light beer.  It’s delicious and will last you longer. A vodka or tequila with seltzer and a splash of fruit juice is nice too.

Happy Hour

Photo by MI OLA

6.  Get out of your comfort zone and move! Try new sports and enjoy being challenged. Surf, hike, rent a stand-up paddle board, play volleyball, do yoga! It’s a great way to meet new people and to improve your physical skills through other activities you would not normally do at home.

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MI OLA Ambassador @kathmarquis

7.  Get up early. Early mornings are the best times to do a workout on the beach or to go for a run. Exercising outside is also a great way to explore the place you are visiting and to see the sights when it’s not too busy.

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MI OLA Ambassador @kathmarquis

8.  For an even tan, walk on the beach instead of lying down with a drink.  You’ll be more active and you’ll avoid flipping around on a sandy towel.

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MI OLA Ambassador @kathmarquis

9.  Sleep! Enjoy it and don’t feel guilty or lazy about it. You are on vacation, so please your body by getting the rest you need. A good nights of sleep and a little “siesta” (20-30 min.) will decrease your body stress and will help you avoid weight gain. It’s also a great way to cool the body and recharge your batteries to enjoy any other activity you might want to try!

sleep

Photo by MI OLA

10.  Short workouts are the best. Try to fit in a 20 min. metabolic circuit workout every day. You will get a boost of energy out of it and you will burn calories all day long! Do this workout outside and get ready to sweat!

 THE METABOLIC WORKOUT

Perform each exercise for 60 sec. with no rest between.  Follow the circuit with a 10 sec. sprint and take a 60 sec. rest. Repeat 4 times.  Total time: 25 min

1.  AIR SQUATS

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2. BURPS

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3. MOUNTAIN CLIMBERS

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4. ALTERNATED BACK LUNGES

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5. PIKE PUSH-UPS

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6. SPRINT FOR 10 sec. RUN AS FAST AS YOU CAN!

beach sprint @kirstenrinck

Photo by @kirstenrinck

Now repeat 4 times!