Walking through rice paddies in Laos
I was with my California travel buddy; the one I met over a cooking course in Thailand. We decided over spring rolls that we would conquer Laos together. It turned-out to be a successful coupling.
Especially when we had to contend with knife-wielding youths.
Yes. A knife. We were innocently trying to walk from our B&B to some caves in Vang Vieng, Laos. This town is known for its drunken, tubing experience (i.e. bars along the river banks which are accessed via inflatable tubes), but it is also known for spectacular scenery as well as caves lodged in rice paddies.
Me and the California travel buddy decided after one day of tubing we were going to work-off the various buckets (a bucket filled with rum, cokes and red bulls) with a wander. We found ourselves lost and a six-year-old sitting in a tree yelling at us.
“You must pay. You want to go to the cave? You have to pay. Hey. You have to pay.”
We had been told to ignore the kids waiting by the caves. Why? Because they were running a scheme. So we did. We continued walking, found a dead-end and had to turn back.
Our heckler had found a knife by the time that we returned.
“You find the cave?”
We kept walking, which became speed-walking as I noticed him slapping his hand with a knife. We picked-up the pace and made it back to the main road and to our B&B.
We never did find caves, but that is not to say we didn’t find a way to exercise while abroad. Which leads me to my Rock Fever Column in The Royal Gazette today: Exercising Anywhere.
I offered some of my own advice, knife’s excluded, but I also conferred with Bermuda-based, personal fitness trainer, Jenille Devenson-Smith for back-up. With her own business, Heart Core, she regularly trains people without the use of gyms. In the National Stadium, the botanical gardens or other “free” spaces are her work-out stations.
Getting away from the mirrors offers her clients the chance to focus on themselves as well as offering exercises for those who may need to do them in imperfect positions – travelers.
What does she have to say? Here’s a quick Q&A from the expert herself:
1. For someone who travels often, do you have any tips for maintaining their exercise routine? Exercise and diet are a marriage. So when you travel and want to exercise don’t forget that in order to see the benefits of your exercise you need to eat properly. This does not mean “no cake” I am an advocate of cake, especially coconut cake with vanilla icing… But I am also and advocate of moderation. Allow yourself to indulge, but don’t allow yourself to fail. There is a difference. On vacation a lot of people just give up on eating right. Diet is a life long challenge. You are in control, even when you are not. So don’t forget, you are what you eat.
When you travel there are simple weightless exercises you can do. Squats, lunges, jumping jacks, push-ups, crunches and sit ups. I prefer to travel with a jump-rope as well. Jumping rope is a complete body workout that can burns a lot of calories. If you don’t have time do 10 min here , 10 min there, til you reach 30 min of cardio. Use the stairs in your hotel. Most people don’t use them, so you will find you have them all to yourself. A lot of hotels these days are also equipped with gyms, so you may jus commit to a few gym visits while you are on vacation, and of course, walk, walk, walk.
2. Is there an easy and quick “maintenance” work-out that someone could do in their hotel room/hostel room? When you travel there are simple weightless exercises you can do. Squats, lunges, jumping jacks, push ups, crunches and sit ups. I prefer to travel with a jump-rope as well.
Eating on the road
3. I know that diet is also an important consideration when it comes to exercise. Do you have suggestions for those on the road to how to eat healthy?
Try to eat protein, while on vacation I try to eat clean, but I still indulge. Sometimes the fish I order may be breaded, or have a wonderful sauce on it. For me this is a luxury I allow those luxuries but pair it with a nice clean vegetable. Try to limit your carbohydrates to your daytime meals, ie breakfast and lunch. Then for your remaining meals chose protein and vegetables. Try not to go to sleep with a belly full of pasta or baked potato. Eat fresh, go to the grocery store, buy fresh fruits, veg and nuts to snack on. Keep them in the fridge in your hotel room. Just because you are on vacation does not mean you are not in control. Don’t forget to drink water. So many empty calories are consumed in beverages. Save the calories for something you really want to eat.
Don’t be afraid to customize your meal. If you are dining out, and you see something you want don’t be afraid to add and take away ingredients or dressings to make the meal acceptable. You are in control or your results.
4. What should we do at home? And why is it important to eat healthy for travel and other activities? Try a class when you are away. Sometimes it helps to be anonymous when u exercise. It is a good way to meet people and gain confidence.
5. How would you encourage someone who, perhaps, has not been very active and wants to start working-out? Working out can be a little overwhelming for someone who has never done it before, or who is self-conscious. Gyms tend to be intimidating to a lot of people. Everyone in the gym seems to be advanced, experienced or even fearless. Intimidation can offset the average person and prevent them from achieving their goals. If you are not comfortable in a gym, go outside, away from the mirrors and away from the on-lookers and get fit. You don’t have to start at a high level, the main thing is just to begin. You must walk before you can run, so by all means, walk. Take long walks, short walks, fast walks, slow walks, walk upstairs, downstairs, up hill and down hill. Alternate, one day power walk, one day distance… Have fun with it. When you are comfortable jog a little, then jog a little more. Fitness and exercise should be a life long journey and in life you grow so be patient with yourself and allow yourself to grow. You can not run a marathon in a day. There are things you can do in everyday life to enhance your fitness level as well. For example, take the stairs instead of the elevator, ride a pedal bike to work, or walk to work avoid short cuts…
If you are entering the gym for the first time, it is so important that you know what you are doing or you could lose the battle before you begin. If you have never set foot in a gym before I highly recommend you hire a personal trainer for your fist few sessions. Just to make sure you do all the exercises properly and that you make the best use of your time. If you hire a trainer, don’t be afraid to speak up. You know your body better than anyone and you know how far you can push. Your relationship with your trainer will not work if you do not have open communication. It Is a team effort.
Workout DVDs are also a great start for those who wish to start working out. You can learn in the privacy of your own home. I would advise watching it all the way through before attempting. A good workout DVD will let you know the proper posture and position for each exercise to ensure that you do not injure yourself. Be sure to listen carefully to all instruction.
Running through the Valley of the Kings
6. Finally, why should exercise be part of our everyday activities? Exercise is like maintaining your car, you body is an amazing machine that requires daily maintenance. It does not have to be intense or grueling you just have to keep your body in motion. You know the saying if you don’t use it you lose it, well through simple excercise, and diet regularity you can keep your body healthy and humming. Eating well and staying fit helps fight diseases diabetes, heart disease, osteoporosis and as we age these are all things we must think about.
For your own training session don’t contact me. I’m no trainer. Try Jenille at heartcorefitness@gmail.com or 504-336 and get fit anywhere!
Robyn's Wanderings 