World Traveller October 2019

KNOW-HOW
The Knowledge
HOW TO...
Smash your health goals while on holiday
Don't let your healthy habits slide while you're away. Dubai-based travel
and fitness influencer Nadine Du Toit (@glorygirlfit) tells us how
You know the drill. You’ve been nailing
your gym routine and green juicing
like a pro, but the second you set foot
off the aeroplane, going on a run is the
last thing on your mind. While it can
be a challenge to stick to your health
and fitness goals on holiday, making
good choices doesn’t have to mean
drawn-out cardio sessions and skipping
dessert. Here’s how to enjoy yourself
without acquiring any excess baggage…
PERFECT THE POWER WALK
If you’re off to a destination where
there’s plenty to see, ditch taxis and
public transport in favour of walking
from a to b. It's a simple fix, but it works.
“I normally make a deal with myself that
I will walk as much as possible when
exploring a new place, as it’s a great
way to connect with the environment,”
says Nadine. “Quite often, walking
means you’ll see and experience things
you may have missed if you were stuck
in a train or a car. If you like running,
consider downloading a local trail map
or app and exercise alongside the
locals.” Be sure to carry a water bottle
when you're out and about to help
avoid dehydration – even when you're in
cooler climes.
STEP OUT OF YOUR
COMFORT ZONE
“Create memories –and Instagram
moments – by filling your days with fun
activities,” advises Nadine. "If you’re
close to the ocean, get some vitamin D
and test your skills at the watersports
on offer, such as windsurfing, or rent
a bike and explore the natural beauty
spots. Taking part in a new activity or
challenge, is great for your fitness levels
and helps you feel more connected with
nature." Not only is it lots of fun, but
you’ll be surprised how many sleepy
muscles you use.
DON'T BE AFRAID OF
THE BUFFET
If buffet style meals are a weakness,
don’t fret, as you can successfully
balance eating well and a healthy
dose of indulgence. “Don’t go in with
a mindset of avoidance” says Nadine.
“Instead, start with a full plate of fresh
greens, salad and some fruit. The
fibre will fill you up and the enzymes
in the fresh produce will prepare the
digestive system to fully digest the rest
of the meal. Remember that you are
on holiday so if you really want to eat
something, go for it. Don’t miss out on
trying the local cuisine, just exercise
some portion control and enjoy it –
that’s the most important thing.”
CRUNCH DOWN YOUR WORKOUT
“Whenever you feel like it, grab your
earphones, put on your favourite
workout playlist and get moving,” says
Nadine. “Workouts don’t have to be
complicated or involve using large
equipment. I love travelling with my
skipping rope, as it’s lightweight and
doesn’t take up much space.” Even
15-minutes in the gym, or jogging in
the local park, is better than nothing.
“I recommend doing five rounds of
three-minute intervals. For example,
one-minute skipping, one-minute
shadow boxing (trust me, this is hard
work) and one-minute abs or core work
out,” says Nadine. If in doubt, ask the
hotel gym instructor to draw you up a
quick and easy 15-minute routine.
GET SOME SHUT EYE
“Sleep is an important factor for staying
healthy while travelling,” says Nadine.
“On top of helping you to feel your
best, it will encourage you to make
better choices the next day when it
comes to movement and nutrition.”
Of course, when you’re away it can
be hard to catch those zzz’s as there’s
so much to do but, as Nadine says, “if
you can prioritise sleep, it will make a
big difference”. Some rules of thumb
include setting the thermostat to a
slumber-friendly setting (the right
temperature for sleep is between 16-
18°C), and following your usual wind
down routine as much as possible.
20 worldtravellermagazine.com