With the first day of summer a couple days, I’d say it’s officially vacation season!
Am I right? Vacation means time for tans, laying out in the sun (to get more vitamin D of course), smells of sunscreen, BBQs, and drinks pool side or on the back deck. Sounds amazing right? Well yeah, because it is.
It’s the moment you’ve been waiting for. You’ve been working hard for months to feel confident and comfortable in your summer clothes and swim suit.
But now you’re eating out a bunch on vacation, naturally. And all those BBQs, while delicious, you’re feeling bloated and tired. So before you say “Screw it” and undo everything you’ve been working on, let’s find the balance and nip it in the butt. The goal is to not have to start over again, and these tips are so good, you won’t have to. And they’re really great if you travel a lot for work or just in general.
5 tips to stay fit and healthy while on vacation (or while traveling for work).
1. Pack your sneaks. I’m not asking you to be one of those people on vacation and workout the whole time. Although, if you do, kudos! I don’t often do it, but I still pack my sneakers. It sets the intention and is a reminder that exercising and moving your body is part of your life now, and not just a January through May event. Bring your sneaks so your prepared to take advantage of the hotel gym or a walk/run near the beach. You never know when you’ll have some free time and feel motivated when the family is napping or your friends are hungover.
2. Plan active activities. While not always possible on a biz trip, having plans that allow you to move your body in a fun way is a real blessing. Then you don’t have to hit the gym later. Plan some hikes, go out dancing, swim some laps at the pool before relaxing with your drink of choice. Beach volleyball anyone?!
3. Get your protein and your veggies. If you do nothing else when it comes to your eating, this will carry you through for life. Talk about something simple, easy, and gets results without interfering with your life. I know you don’t always want to be that person that brings that salad to every BBQ, but it’s for your own benefit. Plus, I bet someone else is secretly hoping you will. So everyone wins. Get those servings of protein and veggies with as many meals as you can. It will help you feel full longer, reducing the amount of goodies that you eat during your trip. They also build great bodies, so who can complain. A serving of protein is the palm of your hand (including the depth). One palm for women, two palms for men. For veggies, 1 fist for women, 2 fist for men. Now that’s epic double fisting!
4. Pack some snacks. Staying in a hotel, or are you renting an house? If you’re in a house, this one is pretty easy. If you’re in a hotel, see if you can find one with a mini fridge or kitchenette. Then head to the store once you arrive, and grab some snacks. I’m always going to promote protein and veggies for snack options. See #3. Grab some veggie sticks, hard boiled eggs, hummus, deli meat and cheese, plain greek yogurt (bring some honey) and fruit, cottage cheese, beef jerky (just watch the salt). And you’re set with healthier snack options. Oh and nuts and seeds are great too. I always forget about nuts because I’m allergic and forget most others are lucky to be able to eat them. If you’re going nuts (haha these puns, I can’t stop) then use our the length of your thumb as a serving size. 1 thumb for women and 2 thumbs up for men (ok I’ll stop now).
5. WALK! Whenever, wherever, and however you can during your trip. If possible, stay in a central location so you can walk to where you need to be, to restaurants, and to the bars. Easy!
Bonus: stay hydrated. Especially with it being hot and when you’re having margaritas or old fashioneds on the back deck. Getting in your water will also help reduce those cravings. The general recommendation is 2 liters (64 oz) per day.
Happy vacation season!
Got questions? Leave me a comment below or reach out on Facebook or Instagram (and go ahead and like and follow while you’re at it)
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