Tag: health

Travel Smart: Essential Health Preparations Before Your Next Trip

Traveling is an exciting way to explore new cultures, cuisines, and landscapes, but it can also present health challenges. To ensure a safe and enjoyable trip, it’s crucial to prepare your health in advance. Here’s a comprehensive guide on how to travel smart by taking essential health precautions before you embark on your next adventure.

1. Schedule a Pre-Travel Health Check-Up

Before you travel, it’s wise to schedule a check-up with your healthcare provider. This appointment can help you assess your overall health and identify any specific risks associated with your destination. Discuss your travel plans, and make sure to address the following:

  • Vaccinations: Depending on where you’re headed, you may need vaccinations to protect against diseases prevalent in certain regions. Common vaccines include those for hepatitis A and B, typhoid, yellow fever, and flu. Check the Centers for Disease Control and Prevention (CDC) website for recommended vaccines based on your destination.
  • Medications and Proof of Treatment: Review any medications you currently take and ensure you have enough supply for the duration of your trip. If you are on a specific treatment, it’s essential to carry a letter from your healthcare provider that outlines your treatment plan and any necessary medications. Clinics like Lyphe will provide this travel letter, ensuring you have the necessary documentation in case of emergencies.

2. Research Your Destination’s Health Risks

Every destination comes with its unique health considerations. Before traveling, research the following aspects:

  • Local Health Risks: Investigate common health issues in the area, such as waterborne illnesses or mosquito-borne diseases like malaria or dengue fever. Understanding these risks will help you take necessary precautions.
  • Healthcare Facilities: Identify nearby hospitals or clinics at your destination in case of an emergency. Knowing where to go for medical help can provide peace of mind.

3. Pack a Health Kit

A well-stocked health kit can be a lifesaver during your travels. Here are some essential items to include:

  • Basic Medications: Bring over-the-counter medications for common ailments, such as pain relievers, antihistamines, and digestive aids.
  • First Aid Supplies: Include band-aids, antiseptic wipes, gauze, and adhesive tape to treat minor injuries.
  • Travel-Sized Toiletries: Don’t forget hand sanitizer, sunscreen, insect repellent, and any personal hygiene products you may need.
  • Prescription Medications: Keep a supply of any necessary prescription medications, along with copies of your prescriptions in case you need a refill.

4. Stay Hydrated and Eat Wisely

Maintaining good hydration and nutrition is crucial while traveling. Here are some tips to help you stay healthy:

  • Drink Plenty of Water: Dehydration is common during travel, especially on long flights or in hot climates. Aim to drink enough water throughout your journey. Consider carrying a reusable water bottle and refilling it as needed.
  • Be Cautious with Food: To avoid foodborne illnesses, be mindful of what you eat. Stick to well-cooked meals and avoid street food if you’re unsure of its preparation. When consuming fruits and vegetables, opt for those that can be peeled or cooked.

5. Get Travel Insurance

Travel insurance can provide financial protection against unexpected health issues while abroad. When selecting a policy, ensure it covers:

  • Medical Expenses: Look for coverage that includes emergency medical treatment, hospitalization, and evacuation if necessary.
  • Trip Cancellation: This can help you recover costs if you need to cancel your trip due to illness.
  • Lost or Stolen Property: Ensure your policy covers lost luggage and personal belongings.

6. Prepare for Jet Lag and Stress

Traveling across time zones can disrupt your sleep patterns and lead to jet lag. To mitigate its effects, consider these tips:

  • Adjust Your Schedule: A few days before departure, gradually shift your sleep and meal times closer to the schedule of your destination.
  • Stay Active: Regular exercise can help reduce stress and improve your mood during travel. Find ways to stay active, such as walking or stretching during layovers.
  • Practice Relaxation Techniques: Incorporate mindfulness, deep breathing, or meditation into your travel routine to manage stress and promote well-being.

7. Stay Informed and Flexible

Finally, stay informed about any health advisories or travel restrictions that may impact your trip. Sign up for alerts from your government’s travel department and check for updates from local health organizations.

Flexibility is key to a successful travel experience. Be prepared to adjust your plans as necessary and prioritize your health above all.

Conclusion

By taking these essential health preparations seriously, you can travel smart and enjoy your adventures with confidence. Prioritize your well-being before, during, and after your trip, and remember that a little planning can go a long way in ensuring a healthy and enjoyable travel experience. Safe travels!

Elevating Your Energy: How to Maintain a Vibrant and Healthy Lifestyle

In today’s day and age, life has become really dynamic and a challenge to tackle. This often leads to losing track of time and feeling drained. In addition, people nowadays are also subject to technology and fall into long cycles of endless scrolling. But there’s a way to change this. In this article, we’ll show you how to boost your energy. We’ll focus on three key factors: sleep, exercise, and healthy eating. These are the building blocks for a more energetic life.

Taking Care Of Yourself

Bettering your health starts with you making a conscious decision to do so. Once you’ve reached the point where you feel that you must introduce change into your life, that is exactly where you must begin your transformation process immediately. You don’t have to become a health freak, you simply need to follow a regime that works towards your personal benefit. 

People struggle with taking the first step and have a hard time figuring out where to begin with living healthy. Most of them think that joining a gym is what they should do but starting small is really the best way. Firstly, you need to pay close attention to your sleeping routine and make sure that you’re getting enough sleep. Not getting sufficient sleep can cause various issues. The way you feel and your daily performance depend on the quantity and quality of your sleep at night. Insufficient sleep can disrupt your hormones, alter your mood, and increase your stress levels 

Eating well is another step you should take to be more energetic during the day. You don’t have to cut out all of your favorite foods to be healthier. However, you must slowly eliminate certain elements from your diet that are known to decrease energy levels. Sugary foods and sodas give a quick boost of energy that quickly fades out and leads to fatigue and tiredness. Processed foods are also bad for you as they contain additives instead of healthy nutrients. A good tip when eating is also to avoid big meals as your body requires more energy to complete the digestion process when the food intake is large. 

Nevertheless, people lead different lives. Some people simply don’t have the time to follow a healthy diet. Vitamins and supplements are a great way for busy people to get their nutrients they need. Vitamin C, D, A, calcium, and iron are all really important for your body. Make sure that you’re taking in enough iron. This mineral is responsible for producing proteins needed to carry out oxygen through your body. If you’re not too keen on pills, you can try vitamin gummies with iron. Vitamin D is really important for keeping your bones strong so make sure to get enough sunshine.  

Following A Routine 

Following a routine is a great way for people to start getting a better handle of their day to day life. Routines enable you to plan ahead and set time aside for multiple activities. Following a routine will allow you to establish healthy traits more easily. 

You can go for runs in the morning or to the gym. Additionally, try to do various things in the morning like elf care, eating, exercise, reading, and more. A good tip is to get up earlier in the morning so you have enough time to complete these activities and then rest a little before booting up again to tackle the day. 

You can apply routine schedules to nearly everything you do. However, make sure to leave a blank day in your week to rest, unwind, or do any other activity of your liking. 

Key Takeaways

Giving your life an energy boost begins with making a conscious choice about wanting to change your habits. You must take clear actions to improve your life’s quality and focus on things you need to change for better health. Make sure you sleep enough, eat right, and exercise often. On the other hand, following a routine can also bring significant benefits. Having more energy also comes from activities that you enjoy so make sure to leave enough room in your schedule to do the things that you like best. 

Easy Tips for Safety when Traveling with Health Issues

Many people think that traveling is only reserved for 100% healthy people and that chronic-illness patients need to stay at home. That’s obviously not true, especially today when we have such great technology, fast flights and great connections between health departments. If you prepare well and get a green light from your doctor, there’s no reason why you couldn’t travel. Here are a few preparation tips for traveling with health issues: 

Get cleared by your doctor

Before you leave for your adventure (at least one month prior to your trip), make sure to consult with your health care provider about your trip. Your healthcare provider will check your condition and clear you for your trip, while also giving you all the vaccines you might need for the destination. And in case there’s something wrong, your doctor will catch it and try to cure it before you embark—it’s scary to have a medical emergency in a foreign country away from your regular doctor! 

Stock up on medication 

If you’re taking daily medication for your condition, make sure to have enough meds to last you all through the trip. And ask your doctor whether you can get a bit extra just in case you lose your luggage or get stranded at the destination. Depending on where you’re traveling, you might not have access to a pharmacy or your specific medication, so it’s best to be prepared by stocking up at home. In some cases, your insurance will only cover the costs of 30-days of medication at a time. If that’s the case with you, consult with your insurance provider and see how you can stock up on medication properly. 

Plan for treatment 

If you’re receiving regular treatment that can’t wait until you return from your trip, don’t worry—there are ways to handle that as well. For instance, the website bookdialysis.com allows patients to book their dialysis treatment abroad in all the best clinics all around the world. You can choose the type of treatment, location and clinic and ensure you get your dialysis right on time so you can enjoy the rest of your vacation. With more than 50 countries and 500 clinics, you’ll not have to dig hard for a destination that will provide you with all the health treatments you need and all the fun of traveling. 

Collect all your health information 

Just in case you need to see a doctor while you’re away on your trip, make sure to have all your health information printed out and translated. This way, a local healthcare provider will be able to quickly learn about your medical history and provide you with adequate care and treatment. Write down all the medication you take as well as the dosage in case a local doctor needs to prescribe you something.  

Map out doctors and clinics

In case you need medical help while on your trip, it’s best to have information about health providers, clinics and hospitals mapped out on your itinerary. If your illness is very rare, do some research to find a health provider with some experience with your particular condition. Keep the information close to you so you can access it quickly or show it to someone who can assist you during your trip. For instance, not every doctor knows about treating dialysis patients or not every dentist knows how to treat HIV-positive patients, so do your research. 

Get travel insurance

Never start a trip without travel insurance. Your health insurance should cover medical care while traveling abroad because if not, you’ll be forced to pay for health services from your own pocket which can often be very expensive. It’s best to consider additional insurance for travel which includes healthcare and emergency evacuation (very useful if you’re planning a trip somewhere remote). 

Traveling with health conditions is possible and fun, as long as you prepare properly. Stock up on meds, locate health providers and you’ll have nothing to worry about during your adventure abroad. 

Good Oral Hygiene While Travelling

Though you may be taking a vacation from your everyday life, your oral hygiene should never be on a break. Taking care of your teeth while you travel may seem quite straightforward, however, here are a few tips on how to keep your smile perfect even when on the go.

Visit a dentist before your trip

Preventing oral problems on your trip begins long before you board the plane. Even if you’ve always taken good care of your teeth and see your dentist at least once a year, it’s smart to give him another visit particularly if you’re planning a long trip abroad. You never know whether you’ll have access to dental care when you’re abroad, so it’s better to stay safe than sorry.

Your dentist can immediately identify possible issues you may have with your oral health in the near future that may cause pain or discomfort. Dental or gum problems you thought were healed should not resurface while travelling. The last thing you’d want to do is to stop your vacation early so that you can go to the dentist.

If you need to have a cavity filled, a root canal performed, a tooth extracted, or have issues with your dentures addressed, make an appointment well in advance of the trip.

Get your teeth whitened

If you have a vacation incoming, you should definitely be prepared for having a lot of pictures taken. One of the main aspects of every holiday photo is a bright smile, therefore if yours is lacking make sure to employ your trusty teeth whitening strips for the most gorgeous of smiles! Teeth whitening strips don’t work overnight, it’s usually a treatment that works over a couple of weeks. So, it’s important to stay consistent to see the best results!

Let your brush dry

It’s best not to store your brush in a sealed container if you don’t want it to become ruined. Bacteria love the wet environment, plus, naturally, all of us have some bacteria on our teeth which get transported to the toothbrush. If you leave it wet, the germ numbers will grow and your toothbrush could even make you sick. Allowing your toothbrush to air dry before storing it in a case or holder is always preferable. Don’t forget to unpack your toothbrush, clean it, and store it in a dry place as soon as you arrive at your destination. 

Make sure to get toothbrush containers that are not completely sealed off since the germs thrive in a dark and moist environment.

Always have a backup brush

As far as oral hygiene is concerned, we’d like you to have a second, third, and even a fourth toothbrush on hand. You don’t want to lose your toothbrush while on a vacation since the complimentary toothbrushes provided by your hotel are usually too hard for your gums. You never know when you’ll need a spare toothbrush or a toothbrush head. So, you want to be the smartest person in the room? You should have a spare in your carry-on and one in your backpack or handbag.

Watch what you eat

Be cautious about what you eat! When we’re on vacation, we’re more likely to experiment with new foods and we are far more prone to overindulgence. Let’s face it, we can’t deny you a few bites of local cheese and a couple of glasses of that rich wine. However, how often you’re exposed to sugar is critical for oral health. Limit your daily intake of sweets to no more than one or two sweets. 

Avoid tap water

It’s best to avoid drinking and brushing your teeth with tap water while you’re traveling. In many towns, the drinking water is acidic, which weakens your teeth’s enamel. Drinking and brushing your teeth with bottled or filtered water will keep your body and teeth safe. 

No matter where you are, it’s critical you take care of your teeth. Travelling can be very stressful on your body, so make sure to nurture it when you’re on a vacation. Your oral health is just one aspect of your overall health and is extremely important if you want to be perfectly fit!

How to Eat a Healthy Diet when Traveling

If you’re on a strict diet for your fitness or health, or if you just want to look hot for all the pretty beach boys on your travels, it’s necessary to continue eating healthy when you’re on the road. However, many times, this is easier said than done, especially with all the new exotic foods and tasty cocktails. So how can you maintain a healthy diet while also having plenty of fun on your trip? Here are a few tips to keep in mind: 

Try to cook

You don’t have to cook every meal yourself, but you also don’t have to eat out three times a day. Eating at a restaurant or street food stall for every meal will show itself on the scale for sure, because those meals are almost certainly more caloric than what you make at home. If you’re staying somewhere with a kitchen, you can easily whip up morning oats or eggs and fix a fresh salad for lunch and keep your summer physique. By all means, try as many local foods as you can because traveling is always made more fun with tasting new meals. But if you keep it light throughout the day, you can enjoy a beautiful meal outside and not watch for calories. 

Eat your breakfast

Many people choose to skip breakfast when they are on the road because they are too busy or they sleep too long in the morning. However, skipping breakfast will result in plenty of fatigue and a crabby mood that can push you to make bad dietary choices. On the other hand, if you start your day with a light portion of protein and nutrients, you’ll feel full until lunch and opt for a nice afternoon salad instead of a double burger. No time to eat breakfast? Well, pack your favorite protein powder and whip up a serving in the morning. A protein powder shake will keep you full and energized for very few calories. 

Beware of buffets

If you have a buffet-type serving on your trip, be careful with your portions because it’s so easy to overeat when you’re facing a huge variety of things. To prevent overeating and endangering your stomach health, grab a plate, make one circle around the buffet, find three things you like and go for them only. Make sure to fill 50% of your plate with veggies (or fruit for breakfast), 25% with protein and 25% with whole-grain carbs. And it might be tempting to go back for seconds, but just wait a few minutes and you’ll notice that you’re not hungry anymore at all—it takes your brain a few minutes to catch up with your stomach. 

Snack smartly

If you’re a pretty active guy and love to go on many adventures during your trips, you’ll burn plenty of calories. In that case, always have a healthy snack in your bag to fuel your body properly. For instance, instead of reaching for a chocolate bar you can get at a local store, grab your homemade trail mix. A mix of fresh fruits and veggies is also a great snack idea, but you can also pack a few strips of jerky or a light peanut butter sandwich. When you have snacks with you, it will be much easier to resist grabbing fast food and stay fit. 

Drink plenty of water

You might be drinking fresh juice and tasty cocktails the entire day, but that’s not a substitute for water. Your body will be craving H2O and it’s very easy to confuse the triggers for thirst with triggers for hunger. Therefore, make sure to drink plenty of water throughout the day, especially if you’re being active on your trip. For every cocktail, drink at least a glass of water to balance things out. You’ll be less hungry, less drunk and remove any unnecessary food and drink cravings. 

There you have it, easy tips that will ensure you don’t gain too much weight on your travels. And if you do, it will mostly be some water weight and constipation that you’ll shed in no time when you get back home. Have fun on your trip, meet plenty of people, stay active, and you won’t even have time to overeat! 

Summer Vacation Skincare Essentials

Skincare is not a new thing in the queer community, and gay men have always cared about their appearance. However, since we were trapped in our homes for a year and now we can finally travel, it’s easy to throw your skincare routine out the window when you’re on the road. But don’t let a nasty breakout ruin your hot gay summer and pack these skincare essentials in your carryon: 

Load up on sunscreen

Don’t worry, you will get nicely tanned even when you’re wearing sunscreen. What you won’t get though, is sunburns and nasty skin peels. You don’t want to look like a lobster with a skin condition while you’re at a beach full of hot guys! So sunscreen is a must for many reasons: no sunburns, no peeling, reduced risk of melanoma, better complexion in the future, etc. And you will always have a reason to have your boo touch your back and chest to reapply your sun protection! When you’re all fresh out of the shower from the beach, apply a light after-sun lotion to help your skin cool down, hydrate and heal any damage. 

Exfoliate

If you’re a macho gay, you might refuse to participate in exfoliation because it might not be the manliest activity, but it only shows that you’re insecure in your sexuality and don’t care about your aesthetics and health. So make sure to pack a light exfoliation cream that will remove dead skin cells from your face, as well as stubborn dirt and oils. You only need a tiny pack of exfoliant because it’s a beauty step performed just once or twice a week. 

Keep it clean

If you’re traveling somewhere humid like Korea, China or any Southeast Asian country, you will notice that humidity affects your skin, opens up your pores and makes it more susceptible to dirt and thus breakouts. To stay on top of humidity, you can follow a few Korean beauty tricks and pay special attention to skin cleansing. A gentle cleanser will remove all dirt and oil from your skin after a long day of sweating, and even give it some additional hydration. You will look and feel fresh and have a clean face as a base for your makeup if you use it. 

A touch of concealer 

When you’re traveling, you don’t get to rest much. You’re always either at the beach, exploring or partying with new friends—there’s not much time for proper hydration or beauty sleep. This often results in those pesky under-eye bags and dark circles that add about 10 years to your look. But don’t worry when you have this summer tip up your sleeve, with a touch of concealer you will look fresh and rested even after a party and after-party combo! 

Love your lips

Traveling takes a huge toll on your lips. All that sun, wind, saltwater and making out can damage your lips and make them look crispy and gross. Luckily, you can always have chapstick in your backpack to protect your kisser. Also, a light lip exfoliation during your trip might be a good idea that will ensure your lips are kissable and not cracked and bleeding—no one wants to see that, let alone kiss that! 

Face masks

There always comes a time when you have to pack your bags and return home. On your flight back, make sure to use the time wisely and grab a sheet mask. These masks are paper-thin and fit into every carry-on, easy to apply and pleasant for every face. And they feel so amazing in that dry cabin air, especially after a week of wild parties, sun and physical activity. Grab a hydrating face mask that matches your skin type, apply once you take off and keep it on as you travel. When you land, your skin will hide all the evidence of a wild travel lifestyle and you’ll be ready to go back to work and look dashing. 

These few skincare items will not take up too much space in your suitcase or take up too much time when you’re traveling. However, they will allow you to serve face and body wherever you go! 

How to Keep Your Focus When Traveling

If you’re traveling, no matter if for work or pleasure, it’s easy to get distracted and neglect your daily tasks and obligations. Your brain is in vacation mode, plus you have limited resources, irregular schedules, different diet, jet lag, little exercise and a little bit of nostalgia. However, it’s possible to stay focused and productive with these pro-traveler tips: 

Do your research

If you don’t want to waste any time on your trip, make sure to do your research and find all things necessary for a smooth trip in your vicinity. For instance, locate in advance grocery stores, conference halls, cafés, client’s offices and other things you will need to visit. This move saves you time and allows you to hit the ground running when you arrive. 

Plan ahead

You probably know you’ll be hungry on the plane or right when you arrive. Instead of wasting time and money on airport cinnamon buns and sketchy sandwiches, you can stay on track with a healthy trail mix, string cheese and some fresh fruit. Or make sure to pack a travel charger or a power bank so you can do some work at the airport or on the plane. 

Take advantage of your resources

You might not have your regular gym at your disposal or your company’s conference hall, but check if your hotel has a fitness center or meeting rooms you can use. If you’re having an outdoor adventure with camping, find a branch to do pull-ups, a bench for push-ups and some rocks to use as weights. Be creative and use whatever you have at hand. 

Stay hydrated

Make sure to always have a bottle of some sort of liquid (non-alcoholic) at hand when traveling. Staying hydrated will keep you focused, strong, sharp and healthy. When you’re traveling, you’re usually walking and talking more than usual, so you will need to replenish your lost water. If you need an extra push, you can grab a can of nootropic drink that will additionally boost your focus and alertness, improve memory, enhance learning and support mental energy—all you need for a busy day of business travel or exploration. Stay hydrated to maintain sharpness, but also prevent headaches, haziness and other health issues. 

Take it easy with alcohol

If you’re traveling for fun, you will probably grab a few cocktails at the beach to relax, but make sure to keep it moderate to prevent feeling useless the next day (you don’t want to waste precious vacation time on hangovers). If you’re traveling for work, you will probably do some business over dinner and drinks, but make sure to be responsible and professional. A drunken tweet just takes a moment, but remember that they last forever and everyone present at the bar will have a camera to record your irresponsible and disrespectable behavior. 

Maintain daily routines

How do you usually start your day? Is it with a light jog, meditation or shower and skincare regimen? Try your best to maintain these practices when you travel as well. You might not want to introduce new habits to your routine while you’re traveling, but make sure to keep up with the practices you’re used to. Maintaining your daily routines will put you in the right mind-frame. 

Think about all the things you do that make you feel stable, productive and focused like reading, good diet, meditation, working out and other smaller rituals. Allow these habits to ground you no matter where you are, and you will get to enjoy clarity and comfort without getting distracted by a new pace of life. And expect to achieve all the travel goals you set before you. 

Employ technology

Today, technology is small enough to follow you wherever you go. You can do a lot of work tasks on your smartphone or tablet while traveling or relaxing in your hotel room. Just make sure to always pack the right chargers and consider investing in a power bank. This way, you will have the technology to rely on and save yourself a lot of time. 

Being on the road brings a change of pace for all travelers, but it’s not impossible to stay focused and productive. Make sure to follow your daily routines, practise healthy habits and rely on preparation and technology to keep you on track. You will come home fresh, fit, healthy and with a planner full of finished tasks. 

Easy Tips for Getting in Shape for a Summer Gaycation

We’ve all let ourselves go a bit in quarantine, but since the situation with the pandemic is getting better all over the world, we might be looking at a summer of our lives. But what can you do about that winter belly? Now is the right time to start your journey towards getting in shape for your summer gaycation and being the top attraction at any beach. 

Make a plan

If you’re serious about getting your body back in shape, make sure to be organized. A clear plan of everything you want to achieve and everything you need to give up will put you one step closer to your perfect summer body. However, don’t set goals that are too high—not seeing the results you set for yourself will just ruin your motivation. Also, make a schedule of your workouts and rest days that will help you stay organized and focused. 

Find a personal trainer

First of all, make sure to pick a good trainer, but not something that will be too distracting if you know what we mean. The key to progress is staying focused, so don’t mix work and pleasure. Anyway, make sure the gym you pick and the trainer has the necessary equipment and knowledge to show you what you need to do, when and how much. With a bit of mentoring, you will only make gains and stay on your path for much longer. 

Start with your diet

Any person with abs will tell you that a flat belly is made in the kitchen, not at the gym, so you will need to leave your quarantine diet behind you and start focusing on healthy and nutritious food. If you want to put on some muscle, don’t restrict your calories too much, just load your body with good foods like proteins, good fats and good carbs. If you hate to cook or don’t have time for those extensive meal preps, you can sign up for a meal plan delivery service and get fresh and nutritious food every week. The best thing about this program is that you can opt for a weight loss plan, sculpt plan, performance plan or gain plan, depending on your goals, which greatly simplifies your eating schedule. 

Ditch sugars 

No matter how much you try to kill every workout at the gym, sugary drinks and other sweets can ruin your progress completely. So make sure to ditch all those carbonated drinks and replace them with natural hydration. If you miss sweet foods, you can look up easy and zero-sugar treats you can make at home. 

Stay hydrated

Staying hydrated is key to a healthy and sexy body, so make sure to always have a bottle of water or a cup of green tea with you. We know it’s hard to survive without iced coffee from Starbucks, but these are full of calories. On the other hand, water and green tea have zero calories, yet they support metabolic rate, cause your body to burn more calories and make a huge change to your mood and energy levels.

Don’t run from supplementation

Supplements get a bad reputation, but if taken responsibly, they can boost your productivity and performance and allow you to reach your goals faster. A quality protein powder can be your best friend while you’re working out. Drink it every time after a workout and you’ll replenish your energy, feed your muscles and boost recovery. However, make sure to choose a protein powder that matches your weight goals. When it comes to other supplements, it’s best to consult a personal trainer or a workout specialist who will tell you what and how to take for the best results. 

There you have it, a simple plan on how you can get that Greek god body (or at least something that won’t embarrass you at the beach). No one will be able to resist your sun-kissed guns as you stroll the beach! It all sounds a bit harsh, but pretty hurts! If you stay consistent, you will have your sexy body ready for a gaycation of a lifetime. 

Improving Your Diet on Vacation

Are you tired of COVID-19 and quarantine and just want to take a fun and relaxing vacation? Don’t worry, going away for a while doesn’t mean you’ll ruin your hard work when it comes to dieting and exercise. While it might be tricky, you can stay on your healthy eating and workout habits. Here are some tricks that will help you improve your diet on vacation. 

Stick to your exercise regime

Set a goal when it comes to running, lifting or doing HIIT and stick to it. Don’t go overboard (you need to have enough energy to enjoy your vacation) and aim for two or three workouts per week. If you need help with staying accountable, track your vacation workouts and post on social media. You can’t lift or run? Walking is a great vacation activity, so try to do all your exploring on foot. To make it fun, track your daily steps and see how much you walked when you come home. 

Use the kitchen

If you have a room with a kitchen, stock up on your favorite healthy food options and try cooking at least once a day. This trick will save you money and allow you to control your calorie intake. When cooking, try to experiment with healthy recipes with your travel buddies and prepare something local and full of nutrients. It’s a great way to experience your destination and fill your plate with healthy and filling foods. 

Focus on protein

If you’re looking for a way to fill up your stomach, stay away from heavy carbs and opt for protein instead. These macromolecules are great energy sources that also build and repair muscles, so they are essential for fitness. If you can’t find the time to eat a lot of protein, you can pack your favorite protein powder. Pick out the best whey protein for daily protein intake necessary for building, rebuilding and maintaining lean muscle. These protein powders produce delicious drinks that will also satisfy your sweet tooth so it’s a win-win situation. 

Eat more fruits and veggies

Adding veggies and fruits to your vacation meals is easy. You can introduce them to your snacks, put them in your morning sandwich or omelet or choose a healthy smoothie. When hitting the beach, pack an assortment of fruits and veggies to have as a healthy and delicious snack. 

Fill up on water

You might be indulging in a little bit more alcohol when on vacation and that’s totally understandable. However, all alcoholic drinks, especially cocktails, have high-calorie content, so make sure to limit your intake if you want to stay healthy. Alcohol even triggers some people to eat more and make bad food choices! So, strive to drink more water, especially if you spend a lot of time in the sun, and use alcohol as a treat. 

Set limits

While you want to enjoy your vacation and all the amazing foods you can find at your destination, try to resist some things and set reasonable limits. For instance, set a limit of one restaurant meal a day, two ice creams per week and one fast-food cheat meal per vacation. When eating out, examine the menu and decide between a dessert and cocktails. 

Use a food tracker

This can be a great way to stay accountable and conscious of your vacation eating habits. Letting go of your food journal completely is a slippery slope and going back to your regular eating habits when you come back might be extra hard. So, don’t hesitate to track your food—even partial food tracking will allow you to maintain your weight and form. For instance, you can just track your water intake, your workouts or your dinner. 

Sleep in

Sleep is very important for fitness, just as much as diet and exercise. Researchers realized that sleep deprivation makes the brain more sensitive to taste and the pleasure food brings which can lead to cravings and binge eating. So, unless you want to stop for ice cream at every parlor you pass, make sure to get a good eight hours of sleep every night. Sleep is also great for muscle recovery, so your workouts will be more powerful and effective. 

You don’t have to come back from your vacation with extra weight and muscle loss. These diet and workout tips will help you stay on track with your fitness schedule while you enjoy your time off. 

5 Tips For Working Out on a Vacation

Are you one of those people who go all out on their vacations? Do you sleep less, so you could do more sightseeing, partying, and drinking during the day (and night), or just enjoy more time in the sun? Do you skip your workouts as well? Well, that’s what vacations are for. However, it’s difficult to fit your gym time in your schedule when you’re back to your daily routine after the vacation. We fall in love with that casual lifestyle when we’re not doing anything at all, and then we struggle with deciding to go back to the gym later on. Nevertheless, here are a few tips you can implement when you’re on a vacation to stay close to your routine and to reap all the benefits of working out anywhere and anytime.

Don’t ride buses, ride bicycles

Participating in sightseeing tours is a big part of everyone’s vacation, but is there anything better than carefree bus rides? Yes, there is! How about renting a bike and experiencing all the beautiful landscapes firsthand, not through a bus window? You can enjoy fresh air, sweat some calories out and work on that booty. If you prefer spending time with a company, you can always sign up for a cycling tour and meet a lot of like-minded people. You will save some money, improve your navigation skills, build muscle and improve flexibility. And the best thing is, you won’t emit any carbon into the atmosphere! On the other hand, if you’re planning to turn cycling into your hobby, investing in a good touring bike is a great idea, too. Make a list of things your bike should have and look for a budget friendly yet quality one.

Don’t forget the essentials

Who in this world thinks about packing some of their workout equipment when going on a vacation? I mean, you already need a lot of space for all your clothes and beauty products. However, you should consider fitting in at least some of the essentials. You can definitely squeeze in training tops and bottoms, running shoes, two pairs of socks, resistance bands, and a jumping rope. And one more thing. You never know what kind of food you’ll stumble upon on your vacation. To make sure you never slack on your diet, bring a pack of your WPI (whey protein isolate) and make those days stress-free.

Pick your accommodation with more attention

A lot of hotels have their own gyms you can use every day. Even if your hotel doesn’t have one, you can still keep up with your workout routine. Scan the area to see if there are some other workout facilities you could use. Take a swim in the pool early in the morning, or go jogging. If there are a lot of stairs in the neighborhood, even better! Your legs and booty will be grateful even if it’s just a 10-minute workout plan.

Sleep time is important

This is the fact that can never be emphasized enough. Everyone always talks about getting a good portion of sleep, but why is it so important? Have you ever heard of the growth hormone? It’s a small protein which helps the muscles you worked on during the day grow. Sleep is important because this hormone is normally produced at higher levels during the night than during the day. Also, you don’t need those dark circles forming under your eyes, so you better get some good amount of sleep. You need to feel rested to pull off that early morning workout session.

Eat a lot, but eat healthily 

Working out, walking around and biking will surely get you tired and hungry. You’ll have to replenish what you burn as it will probably be more than the amount you usually burn when you’re not on a vacation. It’s really important to have proper meals, don’t skip any meals throughout the day, and eat a lot of greens. If you have to skip a meal for some reason, consider buying a veggie smoothie. It’s refreshing, healthy, and you won’t be hungry.

Working out on a vacation doesn’t have to mean spending hours in the gym. Opt for shorter, high-intensity sessions early in the morning, which will get you ready for the whole day. You can replace the session in the gym with rope jumping, biking, hiking, any sort of physical activity. Anything is good as long as you’re moving your body.