Traveling and vacation don’t have to derail your meals or your workouts. It really is that simple. There is often the anxiety about how to stay on track during vacation, or will you let it fall by the wayside? There is no doubt that travel will make it harder to stay on track with both fitness and nutrition. With all the exciting new foods to try, sleeping in and getting a little more rest, maybe no access to a gym – the reasons are endless. Here are a few things I’ve learnt along the way that you can implement on your next trip.
Protein is a non-negotiable, so having both of these items with you ensures that you can make a shake every day. Water and protein powder, it’s that simple. If I can crush 30g of protein in the late morning, I set my hunger levels to a good place for the rest of the day. Protein powder pretty much guarantees I can do that.
Travel and especially flying dehydrates you. Start each day and when flying with water, herbal tea, or electrolytes, carry a refillable bottle (I like my RED Yeti, it stands out and reminds me to drink), and target a minimum 1.5L to 2L daily depending on how active you are.
You’re on VACATION not at your desk, not ideally on a strict schedule, or have meetings to regularly attend so get MOVING. Start your morning with a 5-10 minute stretch or squeeze in a 15-20 minute bodyweight workout (push-ups, squats, lunges, wall sit, or planks – 10-15 mins is plenty). Needing a workout routine while you’re away? Click here to shoot me a message and I’ll hook you up!
If walking isn’t a natural part of my day – as it would be if I were visiting a large city – then I just go for walks around whatever area I happen to be in. Take the stairs always over the escalator and if possible over the elevator. Find ways to move more throughout my day, whether it’s walking to a restaurant over ordering in, and always going for a walk after a meal.
These are my favorite loop resistance bands, I truly never travel without them. Worst case I know I can do bodyweight exercises (squats, push ups, lunges, chair dips, jumping jacks) and rowing exercises with the bands. If I’m going somewhere for more than a week, I’ll either stay somewhere with a gym, OR I’ll find a local gym that offers a day pass. I love checking out the gym scene in different cities, it’s also an easy way to meet like-minded people!
Focus, FOCUS, and FOCUS on being intentional with protein at every meal (on your plate), stay hydrated especially if you’re out in the sun or on the beach, perhaps indulging in a few cocktails, and aim for balanced meals 80% of the time. Enjoy the desserts, treats, or other indulgences you want to have, and have them without guilt – get back to the routine at the next meal.
A rested YOU makes better choices and decisions when it comes to planning meals, and activities, staying out late, or moving more. Aim for 7 hours when possible, even if that means skipping the late-night Netflix show or movie.
Let Go of PerfectionPerfection isn’t even possible at home and when I have full control of my schedule, so why would I expect myself to be perfect when the conditions are way more difficult and I’m on vacation? The key to enjoying a vacation without feeling guilty is simply finding the balance and doing something rather than nothing. Even going for a swim when ordinarily you might just lie by the pool – small choices can make a big impact. You don’t ever have to be perfect.
The fourth tip leads me to this one. I’m okay enjoying vacation and NOT working out and having less control over my meals. First of all, travel means that I am likely going to be cooking a lot less meals myself. This means there is going to be too much guesswork for any calorie tracking to be accurate. Don’t sweat it. There is a simple rule to make this a little easier.Focus on simple habits like eating HIGH protein, local veggies (cooked over raw), and fruit at each meal. But also, if I’m travelling in a city known for its food, there’s no way I’m going to pass that up for the sake of being super restricted. Ultimately, I will feel like I am missing out on life and that is NOT what travel is about. I’ll get right back on track with my routine and ideal meals when I am home; in the meantime, I’m definitely going to enjoy my trip.
This is key, one off day/meal/dessert or a few too many drinks WON’T ruin your progress. Come back to focusing on what you can control and enjoy your time off as a reward for the hard work you’ve been putting in!
Consistency wins over perfection every time.
Stay strong, Stay Healthy
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