Summer almost over?

And we’re halfway through August!

Summer is flying by, but still a great month of warm weather to go and enjoy with family and friends – soak it up!  

If you’re taking some extra time off this month or planning on it, here are a few key habits I always like to incorporate into my vacation and especially encourage clients to do the same.

Planning time off soon? 

Check out these tips on how to stay consistent over long weekends and vacations:

• Wake up and go to bed at your typical bedtime: this one makes a HUGE difference and doesn’t disrupt your sleep hygiene and circadian rhythm. 

• Start your day with movement: walk as much as possible – get those STEPS IN, hike, yoga, workout – you choose, you’re on vacation or a long weekend – there’s NO EXCUSE not to move and get outside for fresh air more than usual. 

• Try something new, hobbies, activities, or sports: do something you don’t typically do. This can be something you’ve been curious about trying or something you haven’t done since you were a kid. Some of my favourites are swimming across the lake (1km), SUP (stand-up) paddle boarding, kayaking, and cycling in cottage country early mornings to avoid traffic. I also love getting out for new hikes I’ve never done before… *dreaming of the West Coast*

• Avoid snacking: by all means, enjoy the foods you’ve been looking forward to, the ones you have been staying away from, and do not feel like you have to restrict yourself from food you love. Travelling and time off are especially fun when you are going somewhere new with restaurants and food to explore – so enjoy it!

• Don’t skimp on protein: Be aware of your daily protein intake, ESPECIALLY at each meal – do you have any protein on your plate? Are you snacking nonstop? With BBQ season, think about the staples you’d like to cook in bulk on the grill: turkey burgers, beef sausages, chicken thighs, even a brisket! If you don’t know this by now, I’ll REPEAT it: protein in your diet will help you maintain muscle mass, curb late-night snacking, and help you feel more FULL after a meal. 

• No access to a gym? No problem. I love bringing the loop resistance bands, which are easy to pack for a cottage weekend or vacation, and of course, my skipping rope.  I love incorporating these into a bodyweight workout or in addition to a cardio session. Comment “bands” below to know which bands I’m talking about. 

• How’s your alcohol intake? If you are tempted to let loose with drinks on weekends and when travelling, set yourself a drink limit – at the very least, you’ve thought about it. Whether it’s a daily limit, for 3 days, or an entire week.  Pick a budget you’d like to spend on alcohol; that way, your bank account thanks you, and so does your liver  

Want my free “7 days of workouts for vacation” guide? 

Leave a comment below, and I’ll send it over.