Boot­camp re­treats

Harper's Bazaar (India) - - BAZAAR BEAUTY -

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;

grilled sal­mon.

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