It’s FINALLY the time to get out your suitcases, throw in the sunblock, and hit the skies! Don't let your summer fun ruin your winter progress towards that awesome bod and sound mind. Here are a few things you can do to help you stay looking and feeling like the hotness you are without having to seem like a stick in the mud because you want to adhere to your healthy lifestyle plan.
1. Have a plan and stick to it.
I’ve stressed this before. The key to staying on top of any goal is to have a plan. Plan out the days you believe you can realistically get a good workout in without it taking away time from your main vacation activities.
Get your sweat on early while everyone else is still sleeping. This way, you’ll start your day feeling energized and with that healthy mindset. And you won't miss out on anything (other than a little sleep, but take a nap on the beach later to make up for it).
Research the hotel’s gym before you leave home. Plan your workouts around the equipment they have available. No gym? No problem! You can get an effective workout with just your bodyweight, or pack your resistance bands! Bands are lightweight and very versatile for training.
Plan your rest week over your vacation. If you're taking rest weeks (as you should be) you can be on a week of rest over your vacation and it will require less planning. However, keep in mind that workouts help you burn more calories which means you get to eat more of the local fare. 😋
2. Allow yourself to have fun and be flexible with your workouts.
Use your vacation as an excuse to get in some new movement! Check out the area around your hotel with a morning walk/jog/run. Take your camera with you, you'll want to photograph the beautiful scenery as you go!
Choose active ways to sight see, such as hikes, bike tours, paddle boarding, roller blading, rock climbing, or kayaking.
Try yoga for a relaxing, do anywhere, workout that goes right along with vacation vibes.
3. Prepare yourself for peer pressure and criticism.
Not everyone in your group is going to be supportive when you say, “No gracias” to that tequila shot. Be aware that not everyone knows YOUR goals and your “why” for reaching for them. And that’s okay. They aren’t in the same place as you are right now, but it’s not their choice what you do or do not put in your body.
Remember that ultimately you control your actions; you make your own choices. And you're the one stuck with the consequences of whatever choice you make!
4. Touch base with your goals every day.
Because not everyone understands why you’ve chosen to change your lifestyle, be sure to remind yourself of that reason every day while you’re away.
Write out your biggest "why" on a post-it and attach that sucker to your credit card, because we all know that gets a REAL workout on vacation. When you see it repeatedly it stays at the forefront of your thoughts and it makes it easier to make choices that align with your goals.
5. Meal prep for your travels.
Food can be one of the biggest challenges while you’re away. How much is too much? How do I find healthy options when eating out? What happens when the plans change last minute?
Traveling without a food scale can be difficult for people trying to control portion sizes. Especially if you’ve just started scaling your food. Use this visual guide to help you while you’re away and you can get in the general area of the correct portion size. While you're on vacation, a general area is all it takes to stay on track.
Put your nutrition focus on getting in your servings of proteins and veggies. Complex carbs and fats are easy to come by in all food that isn't made at home, so there's no need to spend precious vacation-brain energy on making sure you have enough of them.
Adjust your eating plan based on if you’ll have a fridge, microwave, tea kettle (for hot water), or full kitchen. Obviously a kitchen would be the easiest way to stick to your plan, however you can almost always ask a hotel to empty the mini bar before you arrive so you can use it to store your cold food.
Bring snacks that adhere to your plan and don't require refrigeration, like tuna or chicken packets, Chomps meat sticks, roasted nuts, nut butter packets, protein powders (don't forget your shaker, and silverware!), etc.
6. Alcohol.
It’s going to happen for most people on vacation. And for most people, simply not drinking takes the fun out of the whole experience. I get that!! I enjoy my adult beverages just as much as the next person, but I do so with a conscious thought process.
At the beginning of your day consider about how many drinks you can have without reaching your hangover level.
Include those calories in your projected daily intake, so if you’re planning for two (8oz) margaritas you would take about 480 calories away from your food calories for the day.
Want less of a hangover so you can still get up early and crush your workout? Choose drinks with no sugar, like clear liquors with soda water.
7. Don’t beat yourself up if you happen to stray away from your plan.
We are all human and sticking to a fitness/nutrition regimen on the daily is hard enough, the lack of structure on vacation (which is the point!) makes it even harder.
If you have an off day wake up the next day with a fresh attitude, ready to try again!
Be flexible with your daily plan. Always check in with yourself to see if you really want that extra piece of cake/ drink, or if you’re only having it because you’re expected to. If the answer is yes you really want it, then have it! But, if the answer is no, honor your body by passing this time.
8. Water, water, WATER! But seriously, WAAAAATTTTEEEERRRRRR.
Don’t get so wrapped up in your fun in the sun that you forget to drink water. Part of the horror of a hangover is the dehydration. Keep your body well hydrated and you’ll stay feeling and looking healthy while you’re away! Believe me, the extra potty breaks are worth it.
Take your reusable water bottle and USE IT. Always check to make sure the local water is sanitary for drinking from the tap before you consume it.
If you're out walking around and need a potty break from all the water consumption, but there are no public restrooms in sight, use the opportunity to check out a new cafe. Have a coffee (decaf is acceptable) and use the facilities!
And there you have it, if you follow all, some, or even just one of these guidelines you can maintain all your hard work towards the summer bod you've been showing off and come out of swimsuit season still at the top of your game.
Where are you traveling this summer?? Tell me in the comments so I can be excited with you! I just got home from Truman Lake in good Ole MO. Family, boats, and sunshine galore!
Have safe travels my friends, and cheers to staying on track!
Love,
Rachel
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