Covering the basics. Seems pretty…well, basic huh? But it is amazing how much of a challenge these simple rules of WLS Success can get away from us in the midst of living life and we must stay diligent in them, after all these are the fundamental building blocks to long term success in this journey. Below are some tips to help ensure you have the basics covered no matter where you go or what you are doing or how last minute these activities are planned.

Hydration: This is always an important aspect of your WLS Journey. But it becomes even more important as the outdoor temperature increases, your activity level increases and access to clean (healthy) liquids may be much more limited, depending on where you are and what activities you are engaging in.

To help ensure you are never in a position of being without proper hydration, try these following tips:

*** Purchase some sports bottles (the reusable type). Fill them with your favorite sugar free beverages about ¾ of the way full. Then freeze them. When you get that phone call inviting you to go out for the day, or decide to engage in some summertime fun at the last minute, simply grab them and off you go, with a full day supply of cold liquids that are WLS friendly. To help keep them cold longer, place all but one of these in a small cooler, or wrap in blankets to help preserve the cold for an extended period of time. Keep them in a shady area, out of the sun.

*** Keep some individual serving bottled water on hand and in the refrigerator, so they are cold and ready to go at a moment’s notice. You can even pour just a bit out of a couple, and freeze them as above, if you will not have access to a cooler or refrigerator where you will be going. Then, if you like to add flavor, just keep some crystal light or other sugar free drink mix in your glove box, purse or anywhere else that’s handy on the go, and you are all set.

*** Be sure that you always have one sports bottle or water bottle available to you that is not frozen, so you do not have to wait for the thawing process before you can hydrate yourself. Remember that basic rule? Sip sip and sip some more.

Vitamin / Mineral Supplements: It is highly advisable that you keep a weekly supply of these on hand in a way that is convenient for you. I personally use one of those medication boxes designed to hold a week’s worth of medication, and has 3 to 4 slots for meds for each day. Once a week you can set this up according to your supplementation schedule and when those last minute plans are made, you simply grab it and you are all set to go.

Exercise / Activity: Depending upon what your plans are, you may find that you are going to be getting in much more activity than you usually do, or you may find that your ability to be active or exercise could be reduced. For example, if you are going on a long road trip, you will be doing a lot of sitting. Perhaps you are going to be out of town, and won’t have access to the gym or pool you typically use. There are a few ways to combat this decrease in activity or ability to exercise.

*** If you have a gym membership that you use when you are home, you may ask if they have any locations close to where you will be traveling. If so, you can get passes from your home gym that will allow you to use other locations while you are traveling. Some establishments that offer this are Curves, 24 Hr Fitness, YMCA, and many others that are chain establishments. If yours is not, never fear. Many gyms offer a free week trial, or the opportunity to pay by the day. If this isn’t something you see yourself being able to fit in to your plans, read on.

***  If you are taking a long road trip, try to stop and take a break every 2 to 3 hours. During this break, engage in a brisk walk (or walk according to your ability) for at least 10 minutes during this stop. If you do this at least 3 times during the day, you have your minimum 30 minutes of activity in, in a way that doesn’t set you back on your schedule, and is easy to do. While this may not completely replace your normal exercise routine, it does help ensure you get in the minimum and is a far better choice than foregoing your exercise altogether.

*** If you are camping, vacationing at a hotel or even on a cruise, you can still get in the activity you need each day. Many campgrounds offer a swimming area. If not, take a nice long walk and discover all of the beautiful things surrounding you as you go. Before long, it will feel more like a discovery session than exercise. Many hotels and cruises offer a fitness center at no additional charge, swimming pools, etc. Take advantage of these resources. Try to get at least 30 minutes in a day, in addition to the other activities you are engaging in. If your day is structured with different things going on, try getting up a bit earlier or staying up a bit later, but do focus on taking care of yourself in this area!

*** Try some new things that you have not yet experienced that are both fun, and include being active. These can include hiking, renting a paddle boat, white water rafting, rock climbing, a round or two of golf (no cart rentals!), swimming with the dolphins, snorkeling, scuba diving, etc. the possibilities are endless, and there are many activities that people of any fitness level can fully enjoy and participate in, just do a bit of checking around to see what types of activities are available to you where you are.
 

Next you will receive part two of this article. In part two, we will address easy, travel friendly protein & food sources, to get you through when a healthy meal may not be readily available to you. We will also look at how to survive the summer social gatherings, cookouts, parties, etc, without having to get off track in your WLS way of life.  Not only can you stay on track this summer, but you can also make this the most successful time of the year for yourself.

Here’s to your success!

Patrece