***Go Straight To The VIDEO***

Two weeks ago we embarked on an adventure to Portugal to visit some friends. We hit Lisbon, Nazare, and LagosThree culturally diverse areas, all exceptionally beautiful and worthy of anyone’s attention and time.

Whenever I travel, I spend as much time thinking and planning for my food and exercise strategy as I do my packing list. I know that if I don’t anticipate my health needs well, my energy plummets, my mood defragments, and I become that woman standing at the ticket counter ripping some poor agent a new one. Everyone is happier if I spend a little time pre-planning these areas!

The food category of “Food and Exercise While Travelling In Portugal” took about six seconds.

Fish + Veggies = Portugal Cuisine.

Sardines and salad on our first day

Sardines and salad on our first day

It is not difficult to stick to a whole food, or paleo diet in Portugal. Okay, there are a crap load of potatoes on every plate and tons of bread, but they are easy to avoid. The Portuguese are very accommodating. Stress to your handsome, stalky, swarthy waiter, that veggies be a focal point in addition to all the wonderful offerings of the sea. 

Barnacles!

Barnacles!

I had the pleasurable opportunity to consume oxtail, barnacles, sardines (head on), Mackerel (head on), blood sausage (didn’t know what it was until after! Insanely flavorful, I get the whole Twilight thing now). Portugal is a paleo followers dream. Don’t get me wrong. I consciously chose to drink several bottles of Vinho Verde a day and eat a little chocolate at night, but knowing that I was interested in savoring the wines of the region I watched my meals very closely.

Remember, there is no cheating, just choices.

Blood sausage (the dark bits!)

Blood sausage (the dark bits!)

The category of “exercise” (not just walking around,  actual workouts) is always tricky when you are on the move travelling. Exploring Europe one tends to get their ten thousand recommended steps easily. My husband and I make a point to see what insane amount of steps we can do touring around in a day. Our highest was 23,000 the day that we walked all over Nazare and O Sitio. Walking is a tremendous way to counter-balance some of the extra food you typically eat when tasting your way through Europe. But the rest of your body needs a little more intensity, at least a few times while you are on vacation!

Every “body” needs actual sweaty exercise regularly. Connecting with a local gym is sometimes difficult in a foreign country particularly when you are moving camp every few days. I had a Nazare bartender “Slavo” (actually Slavic not Portuguese) draw (on a napkin) the route to the local gym.  I knew that because of our jam-packed schedule, long leisurely workouts (my favorite part of vacation) were not going to happen. “Exercise”  would have to be fast and furious and inserted wherever opportunity opened a small window.

image

So, today’s workout video is set in Lagos, Portugal. The “Walking Workout With Arms Circuit” is an attempt to “up” the intensity of a simple walk when there are no other options for sweaty exercise available. I executed five rounds of each circuit, and my arms were burning at the end!

You should perform as many rounds of each circuit as you can. If you can’t do 20 reps of each exercise, that is completely okay! Go at your pace and build from there. I hope you enjoy this workout from Lagos. Portugal!

WATCH “WALKING WORKOUT WITH ARMS CIRCUIT” VIDEO HERE!

image

Here is another great arms workout with RESISTANCE BANDS

Suggested links! 

My favorite off-road walking shoe

Arm weights in case you don’t have giant Portuguese water bottles. 

FIRST STEPS: What could you be doing to supercharge your simple workouts? I leave with encouragement to try the arm workout this week and see if you find it to be enough of a challenge. Also, ask yourself, “Do I dial it in?” When you go into autopilot during exercise your body knows. I guarantee you will not see the results you are hoping for. I know you can do great things this week!