The Elite Physique

Labor Day Stay In Shape Program

Simple Traveling Tips For Your Stay in Shape Program…

woman on her stay in shape program
Need a stay in shape program?  Summer is coming to an end but you don’t want your fit body end while you are on vacation. You want to be in just as good as shape the second week in September as you are now, if not better. So, here I’ll provide a cool Labor Day stay in shape program for you to keep you healthy, fit and lean while on your final vacation of the year.  In this short article we’ll cover traveling, eating, and working out while away so you can be ready to pick up where you left off when you return home.

Vacation Get-A-Way

Dieting while on vacation can be a chore, but I’ve seen many women do it successfully. Some of my clients just floor me, as they will take a vacation immediately after a competition, and when they send their stats the next week, they LOST body fat. These are the hardcore athletes and they certainly deserve some praising.

But, not everyone is going to be AS focus and dedicated on a Labor Day vacation. So, let’s tweak this fine process and make it something you can live with, perhaps get your family involved in, and of course, make it fun!

One of my basic rules when traveling is to carry water, protein bars, and protein drinks. That way, you have a meal every 3 hours and if you are ever stranded on a deserted island, you have your meals. See? Who’s thinking of you?

Flying the Friendly Skies?

I really hate flying these days. It’s invasive, there’s a huge lack of courtesy, and people cut in line when boarding. Hey, you aren’t getting to the next stop any faster than I am, buddy. Oh, let’s not forget the smelly overweight man in the dirty t-shirt who is reeking of body odor.

I will drive before flying if the option is available. At least I can break my own luggage and if I get a pat-down, maybe it will be from a cute cop stopping me for speeding.check-in at airport on labor day on stay in shape program

So if you opt to fly you can maintain a somewhat decent diet by bringing healthy treats and snacks such as protein bars and little bags of mixed nuts. If you have long delays you can eat in one of those expensive airport restaurants, you know, where it cost three times as much? Yeah, that place.

I find it’s good to eat light while flying so choosing salads and even wraps with turkey or chicken. Be sure to drink a lot of water. Sure, you’ll have more restroom trips, but it’s good to keep the excess sodium flushed from your system.

Resist temptation! They know how to entice you and get you to buy by putting hot, sizzling pizza and other great smelling foods right out front as you pass by. Think about it! Sure, it looks good, but how’s that nasty greasy pizza going to sit in your tummy as the plane reaches 28,000 feet? Errr… Perhaps not so good. Oh, there’s some turbulence.

Stick with eating light, girl.

Traveling By Car

Traveling by car… Now you’re talking MY language. I don’t mind driving, I love going to new places, as long as I have my trusty GPS by my side.

Driving can be less of a headache, but it may take a little longer if it’s a long trip and you may be a bit more tired once you arrive, but those are very minor cons that you can overcome quickly.

couple riding in car on vacationBy driving you have more options of when and where to stop to eat, whether it is a picnic with your own healthy food you prepared or a restaurant that servers a variety of options, including healthy food choices.

Just as with flying, I’d keep restaurant food choices light, meals that are easy to digest. You don’t want a big bowl of pasta, get all bloated and travel. You’ll just feel like crap. Again, I’m going to promote salads and wraps stuffed with any meat you like. Drink your water. More water in equals more water out.

When you stop to eat you can chill out a little bit, take a walk around the parking lot or rest area. Just be careful, weirdos may be watching. Always walk tall with confidence so you are less of a target. Having a hug Pit on a leash helps. LOL But get some cardio in if you can. Before you hop back in the car give me 20, not dollars, 20 push-ups!

When you drive you can hit the roadside stores for a quick restroom break. If you want to pick up a snack you can grab a diet soda and some nuts or string cheese.  Remembers, this is just a simple Labor Day stay in shape program, not an all-out prep diet.

Hotel Accommodations

If you are staying at a hotel, see if you can find one that has a gym. You might want to call and ask what type of equipment is available. I’ve often noticed that some hotels will take a picture of the very nice looking treadmill in their “gym” but THAT’S ALL THAT WAS IN THE GYM, A FREAKIN’ TREADMILLhotel gym for stay in shape program. Honestly? You call that a gym? At least give us a set of pink 5lb dumbbells to make it at least fit the bill of a gym. I mean, really!

So, do some Bing searches online for hotels and see if you can find pics of their gym facilities. Reading reviews of the hotel are a hit and miss. A 1/3 will give it a poor rating, a 1/3 will give it a fair rating and the other 1/3 will give it a great rating. It does pay to look at the reviews though. If you see 20 review and all give the hotel one star, well that should sort of be a red flag.

Also, you might research the area and see if there is a cool gym nearby. Not a Planet Fitness, but something like a Golds Gym or Powerhouse? Why not Planet Fitness? Well, you wouldn’t want to set off the lunk alarm with that hot smokin’ body. It’s more of a PF-insecurity alarm.

Hotel Fitness Center Workout:

  • 1st Day – Chest – Triceps – Abs
  • 2nd Day – Legs – Calves
  • 3rd Day – Cardio
  • 4th Day – Back- Biceps – Abs
  • 5th Day – Shoulders – Calves
  • 6th Day – Cardio



Incline DB press – 4 sets of 10 reps

Flat DB press – 4 sets of 10 reps

Incline DB fly – 3 sets of 12 reps


DB overhead extensions – 4 sets of 10 reps

Skulls – 4 sets of 10 reps

DB kickback – 3 sets of 12 reps


Jackknife – 3 sets of 20 reps

Decline crunch – 3 sets of 20 reps


Squats – 4 sets of 12 reps

Lunges – 4 sets of 12 reps

Leg curls – 4 sets of 15 reps

Leg Extensions – 4 sets of 15 reps


Standing calf raise – 4 sets of 12 reps


Pullldown – 4 sets of 10 reps

Seated row – 4 sets of 10 reps

Back extensions – 4 sets of 10 reps


EZ bar curl – 4 sets of 10 reps

Alt DB curl – 4 sets of 10 reps

Hammer curl – 4 sets of 10 reps


Elbow-to-knee – 3 sets of 20 reps

Jackknife – 3 sets of 20 reps


DB press – 4 sets of 10 reps

Front raises – 4 sets of 10 reps

Bentover lat raises – 4 sets of 10 reps

Lat raises – 3 sets of 12 reps


Standing calf raises – 4 sets of 12 reps

Click Here for Your FREE Labor Day Workout Program PDF Format

Hotel Eating

Remember to eat light so you feel your best, and of course look your best too. Meals can be grilled chicken salads and chicken wraps. You don’t HAVE to eat like this, but eating light prevents you from feeling weighed down and bloated.

Breakfast bars can be tempting, all those pastries. Opt for fruit and eggs.   Juiced served is typically high in processed sugar, so choose water or coffee.

Here’s The Fun Part

Your last day at your destination you can opt to splurge and have anything you want… ANYTHING! If you want a big bowl of Cajun pasta, or a big grilled stuff burrito with a strawberry margarita, have at it. On the last day, eat whatever you want, and enjoy it.

Drink a lot of water to flush out that sodium bloat. Give a few days to fully flush. Be sure to get back on the plan the next day when you go back home.

There you go, a simple Labor Day stay in shape program.

One Last Thing on Your Stay in Shape Program…red arrow pointing down

On your stay in shape program you may want to tighten up and really lose some body fat and gain some lean muscle.  Who knows, maybe even prep for a show in a few months. With that said, be sure to check out my Best-Selling eBook, Figure Competition Secrets.

Watch out for copycat versions. It’s NOT the same thing. I personally wrote this eBook based on YEARS of research, testing, and trial-and-error. This program will give you ALL the info you need and the details on how to prep. With over 230 pages, it MUST!


One More Thing You Should Know

If you are tired of running around in circles trying to find the perfect Contest Prep Plan, look no further.  You can get my FREE Contest Prep Crash Course and start making changes as soon as this week.  Click the link below for FREE Instant Access...

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Karen Sessions NSCA-CPT

One More Thing You Should Know

My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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