Q: Thankfully there is a network of YMCAs and YWCAs throughout the country so eager members can get in a workout or two during their summer vacations. Group classes are a great way to help vacationers break a sweat and boost energy. What are two fitness classes you suggest we check out during our summer travels? Expert: Cori says...
THIS: Cardio & Strength Combo Class.
Choose a class that includes both cardio and strength drills to get a full body workout. Class names vary from location to location. Examples of full body workouts include: RIPPED, Bootcamp, Cardio Circuit, Step and Sculpt and HIIT.
THAT: Yoga Your Ways.
Yoga is a great way to build strength, develop balance and increase flexibility and range of motion. It helps participants decrease stress and improve sleep quality, so vacation is a great time to practice. There are many styles of yoga, so choose a class that fits your needs and fitness level.
Q: There are endless pins, YouTube tutorials and Instagram posts dedicated to teaching us how to “pack like a pro” for our next vacation. Each one of these tutorials shows us how to pare down our wardrobe to a swimsuit, flip flops and sun dress...but what about our exercise gear? What are the two most effective pieces of exercise equipment we can toss in our bag? Expert: Lindsay says...
THIS: A Kettlebell.
Kettlebells are easy to pack and easy to use. Unlike dumbbells, you don’t need a wide range of weights to break a good sweat. For a solid full body workout, use an 8 kilogram kettlebell and complete three rounds of the following movements: 10 goblet squats, 10 single-arm rows (5 for each arm) and 10 chest-level kettlebell swings (a quick Google can show you how to do them).
THAT: A Jump Rope.
A jump rope is hands down the lightest piece of exercise equipment you can pack in your bag. While fitness trends come and go, jump rope workouts have remained one of the best conditioning exercises for all fitness levels. Grab your jump rope and complete the following jumping complex: set 1 —15 jumps, 30 second rest, set 2 — 25 jumps, 30 second rest, and set 3 — 35 jumps, 30 second rest. Got more energy to burn? Repeat the jumping complex two more times through.
Q: Many of us will head to the coast this summer to enjoy some good old-fashioned sun and surf. While lazy days on the beach are relaxing, all that reading and people-watching can leave us feeling ravenous. What are two snacks we can pack for the beach that will withstand the glaring sun and satiate our hunger? Expert: Cori says...
THIS: A Frozen Snack.
Frozen grapes are tasty treats that are safe to eat even if they thaw in the cooler or in a beach bag.
THAT: A Travel-friendly Mix.
Trail mix is a great grab-and-go snack; however, depending on the ingredients, a handful of mix can be surprisingly calorically dense. So create your own trail mix. Homemade trail mix that includes natural, unsweetened, unsulphured fruit and nuts will provide you with healthy fats, carbs and protein. Tip: pack your homemade trail mix in snack-sized baggies to prevent overeating.
Q: Vacations are made to unwind and relax. However, getting to and from our vacation location can be stressful on the body. Hours of sitting in the car or on a plane can leave us feeling stiff and restless. With only 20 minutes to spare (we’re eager to hit peak beach hours), what two workouts can we do in the hotel room that will get our heart rate up and endorphins flowing? Expert: Brock says...
THIS: Mobility Drills.
Mitigating stiffness and stress during your vacation starts before you leave the house. Have on hand three to five pre-planned mobility drills to perform at rest stops or at the airport. The main stretches should be centered around the hips, lumbar/thoracic/cervical spine and shoulders. Poor posture while sitting in the car or plane will cause stress on your musculature, which can lead to nagging aches and pains on your trip. Solid posture is imperative while traveling: sit upright and keep the shoulders back.
THAT: Heart-pumping Mov-ements.
Now that you have prevented the stiffness, it is time to get the blood flowing before you’re off to have some fun! The workout should be upbeat, so throw on your favorite jams. The movements chosen are to be simple and generate the stimulus needed, rather than highly technical so as to cause potential injury.
Try this: Cycle through this list, performing each exercise quickly for 30 seconds, with good form, and taking 30 seconds of rest. Complete three rounds of the following:
Mountain climbers, lunges, sit ups (weighted if possible), pushups (on knees if needed), jump squats, plank, burpees
Cori Strathmeyer
Director of Healthy Living, YMCA of York and York County
Brock Stoltz
Founder and owner of BA Athletics, Inc.
Lindsay High
Lifelong competitive athlete and vacation enthusiast