Despite the phrase, “what happens in Las Vegas stays in Las Vegas”... what happens, meaning, the food you eat and the fitness routine you have on vacation will affect you after the trip. Some trips are purposefully vacations involving full relaxation so maybe you can pass on the latest HIT workout but your fitness routine can still entail health benefitting exercises like stretching, foam rolling, casual walking, etc. And that ice cream you’ve been dying to consume on your vacation is totally acceptable, but maybe eating it every single night isn’t the best decision. As you may have suspected, this scenario ties back to the phrase, “everything in moderation”. Unless I really need to take out certain foods from my diet for medical/ethical reasons, I have an open mindset on foods I consume as long as it’s in moderation. One dinner entree I had at a restaurant in Lake Placid, NY last week. It included grilled tuna, topped with a citrus cabbage slaw and guacamole on the side. Soooo delicious! On other trips, like horse shows, my nutrition is more imperative because I need to ensure my body feels as good as it can, and my fitness routine is daily. My nutrition regimen is very loose, I just focus on intuitive eating by eating as many healthy options that are available to me. I do this by hitting all the important food groups: fat, protein, and carbs. The foods I normally stick to are lean proteins, healthy fats with lots of omega-3s, and carbohydrates including vegetables, multigrain bread, etc. On early riding days I grab some oatmeal and mix in nuts and dried fruit (and flaxseed if I brought it with me) and sometimes I had fresh fruit on top! It makes for a delicious breakfast that is agreeable in my stomach for early mornings. Unlike when I am at home and practice intermittent fasting (from around 9pm-11am), at shows, I make sure I am fueled in the morning. First off, because hotel breakfasts are free, and second because I rarely have the time to stop and eat a healthy lunch at the show. If I am riding first thing in the AM and I’m not hungry I have oatmeal with nuts and fruit, or I have a bagel with cream cheese and fruit. If I can eat more food I will have their eggs so I have some fat and protein in my system. I always pack apples and/or bananas in my bag for my horses and for me! Instead of lunch, I make sure I have snacks packed if I’m hungry like a piece of fruit, nuts, protein bars, etc. Then for dinner, I always get a salad and have a protein added or get an entre that is packed with veggies and protein. This was a delicious entree I had at a restaurant in downtown Lake Placid, NY. Medium-rare grilled salmon on a bed of spinach, accompanied with sautéed vegetable in a mouthwatering sauce I'm forgetting the name of, darn! Also sided with mashed potatoes. (I don't like potatoes but as a mashed potato aficionado...my mother loved!) While at away shows, which are usually three-seven days long, I stay at hotels which all have gyms. The gyms are minimal but certainly get the job done! Because horse shows entail competing, I don’t want a heavy workout to get in the way of me competing my best. Therefore, my fitness routines include lots of full-body exercises that I know won’t make me feel that sore the next day. My fitness routines all have the goal of getting me to loosen my body and work muscle groups I need to feel strong for my competing, without getting me too sore. I like to do a treadmill walk at my hotel every morning before I go flat my horses so I feel warmed up and loose, I usually do it for 10-20 minutes depending on how much time I have. It usually has to be around 6 am. An example of a hotel gym fitness routine of mine is:
I have increased my workouts slowly to get to this point, and for me, this workout is not intense, it just gets me to use my muscle groups and I don’t feel sore the next day. However, if this workout seems daunting just decrease weights and take breaks in between the exercises, I go into them without breaks unless I need it. If this doesn’t seem hard enough remember it's just supposed to be a supplement workout because of competing at the show, but if you want it harder repeat the circuits more or add more weights and work on fewer breaks in between the exercises. I always do my fitness routine in the late afternoon/evening after riding/showing because I never want to deplete my energy before riding, and that way post workout I can take a cold shower and sleep it off!
The next edition of this Nutrition & Fitness routine will be for my day-to-day schedule in the summer. Following that will be an edition for my Nutrition & Fitness routine during school. Thank you for reading! Check out my other articles if you haven’t already. Stay tuned for more!
1 Comment
3/30/2021 07:28:29 pm
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March 2021
Included but not limiting to: horses, nutrition, workouts, student life, running, nature, current events, and more.
AuthorMy name is Martha Wyatt-Luth, I have been riding since I could talk but loving horses since I was born. Between being a studious high-school student and riding up to 6 days a week, my days get pretty busy. However, dedicating time to "hobbies" helps me keep going even on the longest days. For example, I love running and I hope to do a marathon one day! |