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How to Stay Healthy on Vacation

how to stay healthy on vacation
Credit-Zoltan Tasi

The heat is on and you’re getting geared up for another great summer! You’ve been sticking to a strict regimen, hitting the gym on a weekly basis, and getting your body prepared for the beach.

But what about vacations?

Everyone needs time away, right? But, with vacation comes temptation that can ruin some of the progress you’ve made in the last few months.

As a personal trainer, people have begun to ask me, “what can I do to stay healthy on vacation?”

Here are a few helpful tips.

Exercise, Exercise, and more Exercise

how to stay healthy on vacation

Credit-Bradley Wentzel

If you’re someone who runs or walks daily, keep up with that routine.

If you’re someone who lifts every day, look for a local gym and grab a guest pass. Or, if you’re on a cruise ship, take advantage of the gym on board.

If there’s no gym in sight, get creative! Athlean-X helps you take advantage of your surroundings with this upper body hotel room workout.

If none of that is available, and you’re really in the middle of nowhere, bring a pair of dumbbells with you.

Or, do a bodyweight workout. And if you get tired of push-ups and sit-ups, check out Danny Kavalado’s “6 Best Bodyweight Exercises You’re Not Doing” over at!

how to stay healthy on vacation

Credit-Julia Caesar

If you’re more of the yoga person, look online or in the local newspaper for drop-in yoga workouts.

And if you’re at the beach, take a walk. You’re bound to find someone doing yoga somewhere!

Be conscious of what you’re eating

how to stay healthy on vacation

Credit-Robin Stickel

Whether you’re trying to shed weight or just trying to keep the gains you’ve made, make sure you’re being conscious of the fuel you’re putting into your body.

There’s nothing worse than stepping on the scale on a Monday morning after a week-long vacation and seeing that scale number higher than you expected.

If you’re a person who counts calories each day, try to keep it up  on vacation. However, don’t get discouraged if you slip up one day and eat more than you wanted.

Also, do your best to keep up with your regular eating habits. If you only eat at certain times in the day or only eat a certain amount of meals each day, stick with that.

Ultimately, though, one of the best things you can also do is stay away from fried food. See if you can get it grilled, baked, or broiled instead.

Another helpful tip is to check the menu for a nutritional guide. This can help guide you in the right direction when choosing your meal.

Don’t let alcohol destroy your progress

how to stay healthy on vacation

Credit-Wil Stewart

Alcohol is a major gains killer, and a vacation full of drinking every day can wreck all those long hours you’ve been putting in at the gym!

When drinking beer, try not to over-do it. Like many health experts will tell you, beer is nothing but empty calories. But, if you are going to drink it, try to sticking to light beer.

When drinking mixed drinks remember that soda and juices are not only loaded with calories, but also full of sugar. So when you order that rum and Coke, ask the bartender to use diet soda instead of regular.

Enjoy a nice, relaxing vacation!

how to stay healthy on vacation

Credit-Simon Migaj

Sometimes the best thing you can do is give your body a rest. Take your mind off of the daily stresses of everyday life and put your feet up.

Take the time to relax, recharge, and refocus to jump right back into your routine after vacation!

Written By

McDaniel College graduate, NSCA Certified Personal Trainer, and future Strength and Conditioning Coach. Former DIII athlete and All-American bullpen catcher. NY/NJ area sports fan that also lives for Green Bay Packers playoff heartbreak. Binge-watcher of health and fitness related documentaries.



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