Summer is vacation season. Vacation is supposed to be relaxing; however, it can be equally stressful. All the planning. Trying to cram in all the sites and activities we can. Family. Pets. Etc. As we seek to have the best summer ever, it is important to keep it “well-centered”.
Keep it Spiritual. No need to schedule a pilgrimage. Spiritual well-centered fitness, remember, refers to the reality that we are not the center of our Universe—that there is something greater than “self”. So, on vacation, don’t make it about “me”. Make it about others. Relax and just seek to be present—carpe momento. Slow down and absorb all that is going on around you.
Yield to the desires of your children, family, and friends. Seek first to make vacation enjoyable for others, and you, too, will have fun.
This does not mean one must completely yield to the vacation others want to have. It just means you don’t have to drive.
Take time for yourself, too. Vacation is a great time to keep up with the journal. Personally, I like getting up early, pour a cup of coffee, and enjoy the stillness. Whether camping or in a hotel or a the home of family, there is always space to sit, reflect, and embrace the moment.
Take time to hit the ‘pause’ button. Don’t be so driven to “create memories” that you neglect to experience the moment.
Keep it Physical. Family vacations are a time for family. Keep the vacation active, but don’t let your training interfere with the other dimensions of well-centered fitness. If possible, plan for vacation to be a training deload—a period of planned, active recovery.
Diet is always a challenge on vacation. There are hotel continental breakfasts (i.e., carb-laded “free” breakfasts with few, if any, healthy choices). There is a lot of restaurant dining. There is alcohol. Let’s face it, we work hard to get into vacation shape, only to blow it on regrettable meals. Our diet, however, need not fall apart. We can enjoy ourselves (and we should) and still keep on track.
I would not suggest calorie counting on vacation (unless it is absolutely necessary). Just keep the eating under control. Plan for some deviation from the normal diet. Limit, however, the destructive behavior. If you know there will be some high-calories meals, counter these with control during the other meals.
Avoid the high-carb continental breakfast. Take a more “intermittent fasting” approach and restrict caloric consumption at the start of the day—saving calories for later. If you are a coffee drinker, try adding some quality fat to your morning cup in lieu of a pastry. Grain-fed butter and/or coconut oil actually tastes pretty good, and it can satisfy one’s hunger for quite some time. Once you get going on your active vacation, you will be too busy to eat. Another low-calorie and satisfying breakfast option is a low-carb meal replacement shake. If you must eat, think high-fiber and protein. Avoid the sugary foods that are going to leave you hungry a short time later and cause you to binge on junk.
Be careful in your choices when you eat out. Emphasize veggies and protein and avoid the starchy carbs. “Save room for dessert” takes on a new meaning on vacation. Allow yourself treats, but eat to allow yourself these pleasures. Avoid the feeling that you have to “eat everything on your plate”. If there are a lot of tempting items on the menu, consider sharing food “family style”—allow yourself a taste of many things, but don’t over-indulge.
Be smart with alcohol. Alcohol is empty calories. Choose options that are “sip-able” and on the lower end of the calorie scale. On average, most alcohol is about 150 kcal per serving—per shot, per glass of wine, per 12-oz beer. Hard liquor is usually coupled with mixers that can dramatically add to the calories. Beer can be quite deceiving. I have learned to look at the %ABV of beer. For a 12-oz beer, there are 30 kcal per %ABV (pints: 40 kcal per %ABV). So, the difference between a pint of a 5% ABV “session” IPA and a pint of an 8% ABV “imperial” IPA is 120 kcal!! I like to try local craft beers when I travel. Sharing a flight of samplers is a good way to limit consumption. I am not much of a mixed drink person, but a tip I learned on My Diet is Better than Yours is to drink through a straw. This forces you to drink more slowly—to sip the drink. Always the best decision with alcohol is to drink less.
Keep it Intellectual. There may not be as much time as you like on vacation for quiet reading, but try to make time. For the sake of the children and young adults on the vacation, try to sneak some learning in on the fun. Seek the informational sites and well as the amusement parks. Teach (and learn) about the local history and culture.
Keep it Emotional. Minimize the stress. Avoid negativity and have fun. Don’t try to make it the “perfect vacation”, because it won’t be. Let things slide and choose to be positive. (Not my strongest trait. So, I need to remind myself or this.) Vacations should be relaxing. If you are not relaxing or feeling relaxed, pause. Evaluate why and correct your path. Don’t let friction ruin the memories. Deal with it before it gets out of control.
Journaling can help keep your Emotional dimension “well-centered”. Emotional well-centeredness is the keystone. It is dependent upon the other dimensions, but it also supports the other dimensions.
Keep it Social. The Social dimension is the pinnacle of well-centered fitness. Our relationships are fed by the other dimensions. Make the vacation about others (Spiritual) and it will produce lasting (good) memories. (Re)connect with others. Put away the electronic devices! Be present for those who are present. Your Facebook friends to wait until you get home to hear about your trip. Take pictures, not “selfies”. (The very term, “selfie”, is non-Spiritual and anti-Social.) Create memories, not social media updates. Engage. Interact with the family and/or friends who are with you. Interact with the locals. Be sociable. Enjoy the company of others. Have your alone time, but make time for others.
Enjoy the Summer!
Carpe momento!