HOLIDAYS ARE ABOUT getting a tan on a beach and gorging on fine food and wine, aren’t they? As it turns out, vacations are taking a new, and healthier, turn to make sure you return from your break fitter and not an inch wider. Taking a cue from bootcamp getaways and trekking holidays, JW Marriott Hotel Mumbai has devised a Fitness Transformation Programme for guests travelling to the city. Conceptualised by Dr Asif Khan, whose clientele includes the likes of Ranbir Kapoor, the programme lasts between 10-30 days, offering guests a mix of indoor and outdoor activities, tailored spa treatments, and sports nutrition meals. Drawing from the programme, Khan gives Bazaar essential tips on healthy living while travelling. Easy workouts: Outdoor activities, even something as simple as walking or cycling, are my favourites. Plus, aren’t these just the best way to explore your holiday destination? What to eat: Pack your meals with foods like flaxseeds, sunflower seeds, fruits like avocados, eggs, salmon, and fish oil. If you can help it, carry your own food. What not to eat: Avoid refined sugar like the plague—if you must have a sweetener, try Splenda or Stevia instead. Remember the micro nutrients: While we pay heed to our intake of proteins, carbohydrates, and fats, we often forget about the vitamins, minerals, potassium, and zinc. But these are just as important, so make sure your diet includes the little details. Stay hydrated: Nobody needs to tell you how crucial water is—drink up to five litres a day even when you’re on holiday. Supplement value: If you have been recommended vitamin supplements, boost its effectiveness by having it right in the morning. Before you begin taking any protein supplements, check with your doctors for recommendations based on your clinical history. Maintain small goals: Plan your meals and nutrition on a weekly basis. Track your progress: Instead of assessing your fitness levels on the basis of BMI, try measuring your neck, chest, navel, calf, and inner thigh every week. This will give you a more accurate estimate of the percentage of fat in your body. Handy tool: Android and iPhone apps are a blessing when it comes to keeping a tab on how many calories you might be burning during an outdoor workout. Move over laidback holidays. New-age fitness vacations are all about packing a punch on
your days off.
Clockwise from top left: Spinning sessions at JW Marriott Hotel Mumbai; the façade overlooking the pool, a deluxe room; the Quan Spa; the hotel’s gym;