Working Out on Vacation

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When on vacation, the temptation to splurge and let go of your diet is strong. But there are ways to enjoy your time off and still stay healthy while doing it.


The summer months are coming up, which means that a lot of you will be taking vacations. However, for those who are committed to regular exercise, getting your workout in while on vacation is a struggle. Today I’ll provide you with a list of seven tips you can use to ensure that you don’t miss your workouts while you travel on vacation.


1. Prepare ahead of time. As they say, “Proper preparation prevents poor performance.” If you’re travelling by car, pack some tasty, nutritional snacks such as fresh fruit, raw vegetables, yogurt, sandwiches, hard-boiled eggs, ready-to-drink protein shakes, protein bars, jerky, or dried fruit.

2. Become an educated consumer. Before you leave for your destination, do some research about the local restaurants. Read the menus and identify meals that are filling but also don’t breach your diet.

3. Grocery shop. Don’t rely on restaurants for every meal; instead, visit the closest supermarket and shop for healthy snacks and meals to prepare yourself.

4. Make smart swaps. Asking for a dish that is normally sautéed to be grilled is one way to reduce calories. Communicate your nutritional needs with your waiter when dining out. There’s no need to be too strict; remember, you are on vacation. Do not deprive yourself of enjoyable foods, but practice sensibility and control toward your nutrition. You can use fitness apps such as MyFitnessPal to verify the calories and macronutrients.

"Do not deprive yourself of enjoyable foods, but practice sensibility and control toward your nutrition. "


5. Don’t skip meals. It’s easy to lose track of time while you’re out seeing sights and relaxing on beaches, but it’s important to also eat regularly. Skipping a meal can cause you to overindulge on your next meal. Travel with healthy snacks to curb your hunger. A good recommendation is to eat every three to four hours.

6. Stay hydrated. The surf and sun might feel great, but they can dehydrate you. If you don’t take in enough fluids, it’s easy to mistake hunger for thirst. How much water one should drink varies by the person, but an easy way to check your hydration is to, well, check the color of your pee.

7. Keep energy balance in mind. It’s great to be dedicated to your training and dietary health, but everyone needs a break sometimes. Time off can promote your body’s recovery. Just remember that even if you’re not training, you still need to remember your overall fitness goals and caloric intake. If nothing else, try to incorporate physical activities into your vacation itinerary.

If you’d like to discuss this in more detail, feel free to reach out to us. We’d be glad to give you tips about how to stay fit and healthy, whether you’re at home or on the beach.


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