It is summer and camping season has started. We want to get outdoors – and we should. Spending time outside is healthy and gives us a chance to reconnect with nature and slow down from busy schedules.
But camping and summer weekends can also become very sedentary and filled with convenience foods, snack foods, and alcoholic drinks. That doesn’t mean you shouldn’t enjoy these things, but moderation is key. The occasional weekend away or even taking one day to fully relax and enjoy yourself, is absolutely fine.
Where we can run into trouble is when “holiday mode” turns into weeks and weeks of little movement, extra treats, and habits that slowly become our new normal. Many people now have motorhomes or seasonal camping spots that become their summer homes, and this sedentary lifestyle can quietly take hold.
A few food tips that may help:
- Cut up vegetables ahead of time for easy snacking — pair with salsa, hummus, tzatziki, or a lighter dip.
- Pack fruit with a protein or healthy fat source such as nuts, seeds, or cheese to help keep you fuller longer.
- Air-pop popcorn before your trip for a higher-fibre snack.
- Natural peanut butter or another nut butter with rice cakes and sliced banana.
- Dark chocolate (70% or higher) with a few almonds or natural nut butter for a satisfying treat.
- Prioritize lean proteins at meals — chicken, turkey burgers, fish, eggs, lean beef — and build around salads or grilled vegetables using vinaigrette dressings.
- Plain high-protein yogurt with berries, protein powder, and a sprinkle of seeds makes a great cool summer treat.
- Prep easy camping meals ahead of time — pre-made kebabs, taco bowls, wraps, overnight protein oats, or cooked protein for quick meals.
- Stay hydrated — sometimes camping snacks are simply thirst disguised as hunger. Aim to keep water nearby and alternate alcoholic drinks with water.
Next is Exercise
Exercise should not be ignored. Just because we are outside doesn’t automatically mean we are exercising. Just like golfing and taking a cart – being outdoors alone isn’t going to strengthen your heart if most of the day is spent sitting.
Prioritize movement
- Go for a morning walk before breakfast. Make sure your walk is brisk, not just casual to get the cardiovascular benefits.
- Work in some strength training during the day – bodyweight exercises are perfect because they require little to no equipment.
Ideas
- Push-ups (off a picnic bench or the ground)
- Sit-to-stand squats (the lower the seat, the greater the challenge)
- Standing calf raisesed.
- Mountain climbers (bench or ground)
- Throw down a towel and do crunches or reverse crunches
- Bring an exercise band — with one band you can easily complete a full-body workout
The point is that getting away from home and stepping out of the hustle and bustle of life is a great thing to do. Enjoy it.
Just don’t forget about your health along the way, your body will thank you for it.
You may have heard the phrase, “Sitting is the new smoking.” While that statement can be oversimplified, it is a reminder that it is there lingering in the background slowly killing us! Make movement part of your day no matter where you are.
If you’re not sure how to put your holiday exercise plan into action, reach out to us at DEEM. We’ve had many successful clients achieve amazing results using nothing more than exercise bands and bodyweight training. These workouts can be incredibly effective; you just need to know how to make them work for you.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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