Just because you are on vacation does, that doesn’t mean fitness needs to take the back burner, and you completely ignore it. I understand that when on vacation for some people, the last thing that they want to do is go to the gym. With summer right around the corner and vacations coming up, it will be crucial to keep up with your fitness goals while you are out of town. There are five strategies that you can practice to make sure you keep up with your fitness goals and don’t lose progress.
Strategy One: Stay Active
The first strategy is to stay active! When planning your next vacation, consider activities that will keep you moving. While ‘vacation’ may evoke images of relaxation, maintaining your step count (around 10k should be your goal) each day can help you sustain your progress. Not only does this maintain your fitness, but it also aids in stress relief. Who wouldn’t want a stress-free vacation?
Now, there are lots of other activities you can find that will help keep you active, and these are not just walks. Finding an adventure company that will help you plan outings/excursions will help tremendously. Once you find an adventure company at your destination, they will offer a wide variety of activities, from ziplines to snorkeling to ATV rides to horseback riding. All you have to do is choose the one that fits you best!
Strategy Two: Outdoor Workouts
If a gym isn’t available, outdoor workouts are a fantastic option. They don’t have to be complex or strenuous. The key is to keep your body in motion. Think about activities like brisk hiking, cycling, creating a cardio circuit without equipment, or a simple run. The possibilities are endless!
Now, if you are really pressed for time and are unable to squeeze in a workout, try to walk to most of your destinations. Making sure that you are getting your step count (10k) while you are out of town should be first on your list! Having a list of ideas that you can be doing will be helpful for everyone. I know that sometimes I have a hard time coming up with a workout, and I have been a trainer for over four years! Check out 8+ Travel Workout Strategies to Fight Off the Holiday Pounds This Year for our comprehensive guide to help you build the perfect workout for when you are traveling!
Strategy Three: Bringing Your Own Equipment
So you have decided to bring your own equipment! That is a fantastic idea, especially if you do not have access to a gym. Building a few workouts that you are able to complete with minimal equipment (just bands and body weight) can make your vacation workouts a seamless experience. They don’t take up too much of your luggage space or time in your day. You can do these workouts from inside your room or wherever you have a moment. That’s the best part about them. Now, these workouts don’t have to be elaborate. You can string a few exercises together to complete a workout, and are all set. There are so many options out there. If you are looking for a prebuilt program, check out Athelean-X. He has managed to create a program for everyone, regardless of experience level, based on your access to equipment.
Strategy Four: Condense Your Workouts
At this point, you know that you will have access to a gym and a rough idea of what equipment you will have available at the gym. This is a great place to be. Since you are on vacation and want to maximize your time there, condensing your workouts will help tremendously! If you only have a few days to squeeze in some workouts, plan to do full-body workouts to hit each muscle group. Also, try to make your workouts shorter. Taking shorter rest periods will help you get in and out of the gym as fast as possible to get back to your vacation.
There are other ways to keep up with your fitness besides just keeping up with your workouts. The food choices that you make are the majority of what you can do to keep up. If you struggle to find what you should eat, check out 5 Ways to Eat Healthy on the Go (Whether Traveling or Running Errands). With your nutrition, there are some simple strategies that you can use to help you.
1.) Prioritize your protein intake! Build each meal around a lean protein source (Eggs, chicken breast, lean steak, Greek yogurt, etc. . . ). 2.) Fill the rest of your plate with fruits and veggies (these are lower calorie and high volume foods). 3.) Grab a smaller plate and stick to just one plate per meal. This is an easy way to control your calorie intake without changing much about what you are doing. 4.) Make sure you stay hydrated and have a protein shake/bar for a snack between meals.
Strategy 5: Find a Gym to Fit Your Needs
Now, in the best-case scenario, you plan your trip, and in the process of planning your vacation, you find a gym that will fit your needs. Try to find a gym that will have all the same or, if not at the very least, similar equipment to what you are used to. Then you plan your days to make sure that you have time to get your workout done.
Having someone to help keep you accountable as well will make a significant difference. Have your spouse, significant other, or friends (depending on who you are traveling with) help you by joining you for your workouts! If your travel buddies do not want to work out with you, at least have a conversation with them about whether you will be going to the gym. If it also makes it easier, ask to be dropped off and picked back up.
We can help guide you along the way. Then teach you the proper form and write work outs based on what equipment you have available. That way you know you are safe when you are working out on vacation.
Having a program to follow is extremely helpful, so if you need help reaching your fitness goals, click here and fill out a form!
