10 Tips To Stay Fit On Vacation

Vacation is a time to relax and unwind, but it doesn’t mean neglecting your health and fitness. This article provides practical tips for both training and nutrition to help you stay on track and take care of yourself while enjoying your holiday!

Training

You can maintain your fitness routine even while traveling. Here are five tips to help you train during your vacation:

1. Book a Hotel with a Gym: If you choose a hotel with a gym, ask your personal trainer to create a program that uses the hotel gym’s equipment. This ensures you can continue your workouts with ease.

2. Local Gyms and CrossFit Boxes: Search Google Maps for the closest gym or CrossFit box. Many offer day passes or group workouts, allowing you to stay active and meet new people.

3. Find Calisthenics Parks: Use Google Maps to search for “Calisthenics” in your destination city. Discover the nearest park with free outdoor workout facilities and get moving.

4. Quick Hotel Room Workouts: Don’t have access to a gym? No problem. A quick workout in your room can do wonders. Try doing a circuit of

3 sets:
5-15 push-ups
10-20 squats
20-30 seconds side planks.

5. Outdoor Exploration: Use your vacation as an opportunity to explore the area with an outdoor run or hike. It’s a great way to combine exercise with sightseeing.

Your personal trainer can adjust your workout plan accordingly. For more tips, see our blog post “Maintain your gains while enjoying your summer vacation.”

Nutrition

Maintaining your energy levels and body weight while traveling is crucial. Here are some nutrition tips to help you:

1. Protein-Rich Breakfast: Start your day with a breakfast that includes 30-50 grams of protein. Options include:

– 4 eggs with toast and fried mushrooms, spinach, and tomato
– 300-500 grams of Greek yogurt with granola and fruits
– Açaí bowl (smoothie bowl)
– Overnight oats with fruits and an optional protein shake

2. Salad for Lunch: Opt for a salad with extra protein for lunch. Add 100-150 grams of salmon, tuna, or chicken. For a vegetarian option, try feta, legumes, or 2 eggs.

3. Healthy Dinner Choices: Choose grilled meat or fish with veggies and a baked potato, a poke bowl, or rice with chicken and veggies for dinner. If you’re craving dessert, split it with your dining companion.

4. Smart Snacks: When snacking, opt for healthier choices. Have one scoop of ice cream in a cup instead of a cone, or even better, water ice cream. To-go options include:
– Rice or corn crackers
– Bananas
– Apples
– Protein shakes or bars
– Portion-sized bags of nuts and dried fruits.

5. Eat Extra Protein Before Drinking Alcohol: This will help you feel more satiated, add extra nutrients (like omega-3s in salmon and electrolytes in Greek yogurt), and slow alcohol absorption due to the added lining in your stomach.

Your personal trainer can help you navigate the options and make a personal plan that fits your needs and holiday destination. Enjoy your holiday while keeping your health and fitness goals in check! Stay active, eat well, and have a great time!

Succesful coaching session with a high performer

Dymphy has been a fitness enthousiast since 2008 and has been working as a personal trainer since 2013. She knows better than anyone the mental challenges of “the couch magnet” where you prefer to sit on the couch after a long day at work rather than train or thoughts such as
“I can also have a nice glass of wine tonight instead of training.”

She is fascinated by the psychological and physiological principles that underlie this. In a nutshell:

Motion leads to emotion. You produce happiness hormones dopamine and endorphins. Exercise instantly makes you feel better!

She works with different methods to get you moving. Interested? Book your free trial session now.

START NOW WITH WORKING OUT