Summarize this content to 2000 words in 6 paragraphs
Sun, sand and dumbbells in hand.
After gaining 15 pounds on holiday last summer, Miami Beach, Florida fitness trainer Melissa Lattari, 32, has devised six strategies for staying on track during vacation.
She recommends finding ways to get your steps in, practicing moderation, doing 10-minute workouts, taking supplements, drinking plenty of water and relaxing.
Get your steps in
“Just because you’re on vacation doesn’t mean you need to become a vegetable,” Lattari advised in a TikTok last week. “Go on walks by the beach. Go on an excursion. The options are endless.”
Consider climbing the stairs at the hotel instead of riding the elevator or taking a walking tour of your destination. If you’re on a road trip, walk at each rest stop.
Practice balance
“Ladies, indulge in your favorite foods, but in moderation,” Lattari counseled. “Enjoy the damn ice cream or the Aperol spritz, and don’t feel ashamed about it.”
Try to peruse menus ahead of time to make smart choices. Alternate alcohol with water to stay hydrated and savor the splurge meals.
Do a 10-minute workout
Lattari, who created the SweatnGlow app, says she always packs her resistance bands and does 10-minute workouts on trips.
Her 10-minute ab routine involves moving planks, spider walks, toe reaches, hollow holds and side planks.
Cossack squats, sumo squats, weight slides, inner-thigh hip dips and inner-thigh lifts make up her 10-minute inner-thigh workout.
Pack your supplements
Lattari takes a multivitamin, an anti-oxidant to support her immune system, a probiotic to maintain a good balance of gut bacteria, CoQ10 for heart health, omega-3s for her joints and a blend of fruits and veggies for a strong digestive system.
Stay hydrated
Eight cups of water — or 64 fluid ounces — has long been promoted as the daily hydration target.
But needs vary from person to person, especially in the summer.
Some experts suggest consuming half an ounce to 1 ounce of water per pound of body weight each day.
That’s 100 ounces of water if you’re 200 pounds and not planning to do intense activity.
Lattari says she aims for 2.5 liters a day, which is about 84.5 ounces.
“That’s just to keep my energy levels high and feel healthy,” she shared.
Make sure to relax
“Take your time to unwind — meditate or do a yoga class with a friend,” Lattari recommended.
Mindfulness can help manage eating behaviors, while yoga can burn calories and lead to healthier eating.
Both can improve mental health.
“It’s all about releasing the tension and buildup from the previous months!” Lattari explained.
