Gym in a Bag Travel Workout with Bands

As a dietitian and personal trainer, I am committed to my personal fitness goals and showing others how they can be too, in any situation. Even on a sailboat in a remote bay!

One of my strategies is to take a “gym in a  bag” workout band set with me when I travel on our sailboat. It allows me to get a great workout, and maintain my fitness and weight even if I am away from my gym. And it is a bargain price!

Doing a chest press on our boat in Echo Bay, Sucia Island, Washington.

For more about my travel workouts when I sail go to this post.

For more “travel no equipment workouts” go to this post.

For simple tips to keep in shape when you travel go to this post.

Here is a workout you can do with your bands. Select a color of band that you can perform the exercise with good, safe technique with the amount of repetitions according to your goals. Please wear glasses to protect your eyes when using your bands in the event one breaks.

The American College of Sports Medicine gives guidelines for the amount of repetitions depending on your goal. For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.

I suggest trying this at one first before your trip so that you are familiar with how to do the exercises. Then you can more easily adapt your setup to the boat. I have an eye hook and a carabiner like the one shown below that can take a 400 pound load safely.

Type Exercise Anchor Point Band Color
Warm Up Walk for 10 minutes
Quad Squat Under Feet
Ham Lying Hamstring Curl Bottom Side Of Door
Back Standing Back Row Middle Side Of Door
Chest Standing Chest Press Middle Side Of Door
Hips/Glutes Standing Lateral Walk Under Feet
Biceps Standing Biceps Curl Under Feet
Triceps Triceps Overhead Extension Top Side Of Door
Shoulders Standing Lateral Raise Under Feet
Rear Shoulder Seated High Row Bottom Side Of Door
Rotator Cuff External Rotation, sit Bottom Side Of Door
Calves Anchored Calf Raise Bottom Side Of Door
Core Stability Drawing-In Maneuver Progressions Floor
Core Standing Core Rotation Middle Side Of Door
Core Anti-Rotation Band Press Out Middle Side Of Door
Low Back Bird Dog Floor
Shin Toe Raises Sitting on chair

 

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Mediterranean Grilled Shrimp Skewers

Mediterranean Grilled Shrimp Skewers  

My fiancé and I recently made these on the beach during a sailing trip to Sucia Island in the San Juan Islands. Here I am preparing our food.

Before our trip, I pre-made the marinade and stored it in a small jar and portioned out enough frozen shrimp for the two of us, put the shrimp in double resealable plastic bags and put in the cooler frozen. The shrimp slowly thawed and on day three of our trip it was easy to put together the skewers.

We had a lovely beach picnic with a bottle of wine, homemade grilled garlic and fennel salt focaccia I made on the grill the night before and arugula, beet, walnut and goat cheese salad.  

The marinade I used on this shrimp is becoming our favorite marinade.  It can also be used as a marinade for roasted vegetables.

I put the shrimp on foil on this public grill.

 

Serves 4: about 9 shrimp a person

2 pounds shrimp (16-20), peeled and deveined, tail left on

Marinade:

1/4 cup extra-virgin olive oil
3 tablespoons fresh lemon juice
2 tablespoons finely chopped Italian parsley (if you don’t have this don’t worry, it will still be good without)
2 teaspoons dried oregano
2 teaspoons minced garlic
1 teaspoon grated lemon zest
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper flake, or more for spicier

  1. Mix together marinade ingredients in a large bowl.
  2. Place shrimp in a resealable plastic bag and mix in about 2/3 of the marinade, reserving 1/3 for serving. Stir until shrimp are evenly coated with the sauce. Refrigerate 2 to 3 hours. Cover and refrigerate remaining sauce.
  3. Preheat an outdoor grill for medium-high heat and lightly oil the grate.
  4. Thread shrimp onto skewers (pierce each twice, once through the thicker part of the shrimp, once through smaller part). Place skewers on hot grill. Cook on each side until shrimp are bright pink and opaque and exterior is beginning to caramelize, 2 to 3 minutes per side.
  5. Transfer skewers to serving platter. Spoon sauce over shrimp.

Note: If you want to add a vegetable, zucchini would be the best option since it cooks the fastest. Pineapple chunks or small cherry or grape tomatoes would be good too.

Boating, Sailing, RV Camping Notes:

To take camping or boating, make the marinade and put it in a glass jar.

Put frozen shrimp into a large resealable plastic bag and then another and put into the cooler frozen. The shrimp will slowly thaw and be ready to thread onto skewers.

Pack skewers, if using bamboo skewers, soak in water for an hour before threading shrimp on them.

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Wild Pesto Salmon and Garlic Broccoli Meal on a Grill

Preparing healthy meals can be a challenge when you only have a one burner gas stove and a small gas barbecue. With some experimentation I have discovered some wonderful recipes and meal plans that I’d love to share with you. Here is one recent dinner:

Hummus and Crackers

Grilled Pesto Wild Salmon

Grilled Garlic Broccoli

At home prepare and pack:

  • Hummus, individually packaged (I get mine from Costco)
  • Crackers
  • Two Frozen Salmon Fillets from Costco that are individually sealed. Keep frozen
  • Pesto, I use Costco’s and portion it into a small glass jars and freeze them
  • Washed, dried and cut broccoli florets in a gallon resealable zip top bag
  • Trader Joe’s Garlic flavored oil (I keep a bottle of this on our boat)

Prep on the boat:

Make two foil “trays” from Reynolds Wrap Non-Stick Aluminum Foil.

Pour 2-3 Tablespoons of the Garlic flavored oil into the bag of broccoli. Shake the broccoli in the bag around to distribute the oil. Then pour onto one of the prepared trays. Sprinkle with salt.

Open the salmon fillets, place on one of the foil trays and pat the top with a paper towel. top each fillet with 2 Tablespoons pesto.

Prepare your barbecue. Put the broccoli on first and cook it until it is almost done to your preference, take it off the grill, seal the foil to keep warm and then put the salmon on the barbecue. Have your meat thermometer ready. If you don’t have one. the one I have linked below is the #1 Amazon Bestseller.

Grill the salmon until it reaches an internal temperature of 145. While the FDA recommends cooking fish to 145°F, for a flakier, more moist and tender salmon filet many chefs find that it’s best enjoyed when it’s cooked to medium – 125°F.

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