Staying on Track During Vacation

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Long holiday weekends are coming up, and summer vacation time is almost upon us! That means lots of 3-Dayers will be taking trips with family and friends in the next few months. With our first 3-Day less than 16 weeks away, though, you may want to keep up with your training no matter where you are. A week or more off from your training plan could make those 60 miles even tougher, and if you have been training with a group, you will want to stay on their schedule, too. We want to make your 3-Day journey enjoyable and pain-free! With that in mind, we have tips for making the most of your vacation and your 3-Day training, all at once!

Pick your location wisely

This doesn’t mean you have to limit your vacation destinations tothe mountains or trails, although those do sound fun! There are also lots of great active cities that pride themselves on being hubs for metro-biking, have lots of fun walking trails and sites within city limits, or are the home of iconic parks with plenty of outdoor spaces.

If you do choose a city-spot, try to pick a hotel near a trail, park, or one with a great gym so it’s easy to get your steps in. Or, plan part of your vacation around a wellness retreat. From yoga to hiking and beyond, there are plenty of hotels and destinations that cater to creating an active vacation.

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Set reasonable goals

To set yourself up for success, you need to be realistic in your planning. Look at your itinerary for the vacation, and plan your training accordingly. For example, if you have an early call time for a walking tour of the city, use that as your daily walk instead of struggling to get up even earlier than you must. On the flip side, if there’s an activity or outing planned that you’re not crazy about, don’t feel bad taking some time for yourself to go on a bike ride and get your blood pumping.

Above all, don’t plan on training more than you do normally at home. Vacations should always be relaxing and rejuvenating!

Make it an early morning

The early morning is a wonderful time to take a walk and explore your chosen destination. If you’re traveling in a group, it gives you some time just to yourself and (literally) will help start your day off on the right foot. You might also discover a local hidden gem to take your travel-mates to later!

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Get everyone involved

Another way to make sure you stick to your goals is to get your traveling buddies on the training game with you! Plan to walk to dinner or one of the local tourist attractions instead of cabbing, or get them pumped to hit the trail with you to see the sights. Get everyone on the same page with the same daily step goal. The more people you have around you to get stepping with, and the more people you have to hold you accountable, the more fun the work out will be!

It’s all about the destination

They say that it’s not about the destination, it’s about the journey, but we must disagree! To keep yourself motivated, set destinations or goals for each one of your work outs. For example, if you wear a fitness tracker, give yourself a goal number of steps to take each day, so you will know to squeeze in a work out before dinner if you’re not close to your goal. Or set a physical destination for your outdoor walk, bike or hike. Pick a landmark, a coffee shop you had wanted to try, or even an arbitrary end point, and don’t stop until you get there!

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Give yourself a break

Leave a few work-out free days throughout your vacation, especially if it’s a longer one. You don’t want to burn out or begin to resent your training time. Stay on track for your goals without going overboard, and you will return from your trip ready to hit the trail with renewed energy and drive.

How do you train or stay motivated while on vacation? Tell us in the comments!

 

REMINDER: The health, safety and training information contained in this blog post, or otherwise provided to you in connection with your participation in the 3-Day, is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise program or following any recommendations, advice or other instructions regarding training for the 3-Day or any athletic event, you should first consult a physician and have a physical examination.

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Healthy Peanut Butter Recipes

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Photo Courtesy of Denise Krebs

There’s nothing nutty about loving peanut butter. Our 3-Day favorites are obviously Grahamwiches, but you can go all out with a wide range of sweet and salty treats. Plus, March is National Peanut Butter Month, so it’s the perfect time to embrace this favorite protein-rich ingredient for your training walk snacks, a mid-afternoon boost, or even as a fundraising snack for your team bake sale.

Peanut Butter Oat Squares

If you’re not super skilled in the kitchen, these 3-ingredient bars are the way to go. All you need is rolled oats, peanut butter and honey, and you’ll be set! They’re also a great meal-prep option you can make on Sunday, and then snack on all week long.

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Photo via Beaming Baker

Peanut Butter Coconut Oatmeal Cookies

Have food allergies, or are you looking to work some healthier options onto your “dessert” menu? These cookies are made with vegan, gluten-free, dairy free and whole grain ingredients. Plus, they’re tasty! It’s a win-win you can have with your morning coffee, or while watching your guilty pleasure on TV after work.

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Photo via Crazy for Crust

Skinny Peanut Butter Dip

Eat this version with crackers, apples, carrots, celery, or just by the spoonful. It’s packed with protein so it will fill you up, and is made with ingredients you probably already have in your kitchen.

These are all sweet ways to celebrate National Peanut Butter Month! Or keep it simple, with these no-cook ideas like:

  • Make the summer camp classic of “Ants on a Log,” by cutting a banana or celery in half lengthwise, spreading peanut butter on each flat side, and topping with a sprinkle of raisins.
  • Pair your peanut butter with other fruits and veggies like apples, carrots, and celery for an easy mid-afternoon snack.
  • Give yourself a throwback to Parent Trap and dip Oreos in peanut butter for the ultimate dessert.
  • Slice a banana in half, put it in the freezer overnight, then spread a little peanut butter between your frozen banana slices. Add some Nutella for an extra indulgence.
  • Last but never least, sandwich your peanut butter between two graham crackers, then add a little bit of jelly, and you’ll have your very own Grahamwich!
PLEASE NOTE: THE HEALTH, SAFETY AND TRAINING INFORMATION PROVIDED TO YOU IN CONNECTION WITH YOUR PARTICIPATION IN THE SUSAN G. KOMEN 3-DAY IS NOT INTENDED TO REPLACE OR BE CONSTRUED AS MEDICAL ADVICE AND ANY SUCH INFORMATION IS NOT A SUBSTITUTE FOR SEEKING MEDICAL ADVICE OR TREATMENT FROM YOUR MEDICAL PROVIDER. BEFORE STARTING ANY EXERCISE PROGRAM OR FOLLOWING ANY RECOMMENDATIONS, ADVICE OR OTHER INSTRUCTIONS REGARDING TRAINING FOR THE KOMEN 3-DAY OR ANY ATHLETIC EVENT, YOU SHOULD FIRST CONSULT A PHYSICIAN AND HAVE A PHYSICAL EXAMINATION.

 

 

Take Advantage of Daylight Savings

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There are no two words as welcome as “Spring forward” in the month of March. Yes, we sadly lose an hour of March 12th, but that means that spring is coming closer and closer on the bright horizon. It also means longer sunshine time during the day, giving us much needed daylight even when we leave work. Take advantage of the extra sun-time with added trainings, new fundraising plans and more this month.

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Add in evening walks

Start organizing weekday team training walks to get the gang together an extra time each week and get your steps in. Or, leave the computer at work, and walk home one day a week. It will help you unwind after the office, get an extra training in, and will also keep you more unplugged after a long day. Instead of binging on Netflix or worrying about work emails, take advantage of the fact that you left that laptop at your desk and dig into a new book or sink into a bath after your great walk home.

Do some warm weather fundraising

Now that the weather is getting warmer, and it’s light outside longer, you can use this to your advantage with after work grocery bagging or other fundraising events like bake sales and sports events. Take a page from Team Captain Christi Kokaisel of Cassie’s Cups and host a golf tournament with a local mini golf course, driving range or country club. Everyone will love the excuse to head outside and get their competitive juices flowing!

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Photo via Thomas Rehehaus

Hit the farmer’s market

Warmer weather also means the return of farmer’s markets and other local vendors providing the freshest fruits, veggies and more. You’d be surprised how good local can taste! Plus, it’s always a nice gesture to support your local vendors and farms. Eating clean means you’ll be able to eat healthier too! Get inspired with our Happy & Healthy Pinterest board and then break out your basket for some shopping.

Try out new work outs

If there’s a class you’ve been meaning to take, a personal training session you’ve had your eye on or a work out challenge you want to take on, now is the time. With longer daylight hours and upcoming warmer weather, you have an extended time window to get things done. Also, with Spring Breaks and even summer vacations on everyone’s minds, you can probably convince a few friends to join you on your new quest.

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Photo via Ian Schneider

Try out a new walking route

More daylight hours mean it’s time to blaze new trails. That curve on the path that you’ve always turned around at…go for it! If you end up wandering, you’ll have more time to head home before the sun sets. Have you always wanted to try a local hike, or even a destination hike like the Appalachian Trail, the Rocky Mountains or along the California coast? Start planning! Spring is the time for fresh starts, and nothing will get your heart racing or help you set more goals for walk season than challenging yourself or checking something off your bucket list.

What are you looking forward to this spring?