Vacations are all about getting away from the norm, exploring new places and things and just kicking back and relaxing!
They’re definitely a great way to destress and rejuvenate but can also put a wrench in your health and fitness routine if you’re not careful. Here are some realistic tips to stay in shape while vacationing.
- HYDRATE
Make sure to drink plenty of water throughout the day to stay energized, feel full and satisfied and regulate digestion. Generally, 8-10 8 oz glasses of water a day is a good standard. I like to use my water container as my guide because it makes it easy to keep track of how much I drink, it’s easy to refill and keep with me. It holds about 40oz so I aim to drink at least 2 ½ of those every day. Sometimes I’ll use a large insulated cup and aim for 3 of those, It just depends on what my day looks like. For day trips and traveling, an insulated container with a screw on lid works great for tossing in the day bag and carrying with you on hikes.
2. SMALL FREQUENT MEALS
Eating smaller meals more frequently might actually help you stay on track better than avoiding meals all day. I know that might seem like a good idea, but that usually just results in sugar cravings and overeating on everything later to make up for it. To keep from binge eating on the unhealthy stuff at the end of the day, plan to eat smaller portions sizes, more frequently so you can enjoy the food without going overboard.
3. BALANCE YOUR PLATE
I like to generally plan out my meals for the day to make sure I’m keeping my diet balanced for the most part. Think of it as the 80/20 rule where 80% of the food you eat on vacation is a decent choice and 20% is for splurging. If we’re splurging on burgers and fries for dinner, I’ll make sure to plan my lunch and dinner around that and choose something lower in carbs and fats. For breakfast instead of french toast and bacon from the lobby choose a fruit and yogurt parfait and for lunch try a big fresh salad, an acai bowl or a stir fry with lots of veggies – it’s all about balance.
4. MONITIOR TRIGGER FOODS
Trigger foods are the foods specific to you, that you can’t put down. They’re usually snack foods like chips, cookies, candies – high in sugar, salt and fats. If you’re going to be on the road all day, avoiding the trigger food all together might be a good idea but portioning it out into smaller containers and baggies will keep you from eating the whole bag. Also bringing a variety of other foods along gives you other options to choose from. I always take a bag with me and bring a variety of road trip friendly snacks with us like energy bites, kettlecorn, trail mix, fresh fruit, veggies and hummus and jerky.
5. LIMIT THE SWEETS
Sometimes the treats are the best parts of vacations, especially with kids, I get that. I won’t turn down a good self-serve fro-yo bar or a stop for some peanut butter fudge. But being mindful and really savoring the sweets helps from going overboard. Plan to splurge on just your favorites. Then pack some fudge or other goodies to bring home and enjoy later. That way you’re not eating it all at once and can savor the trip even after.
6. EAT ONE REALLY HEALTHY MEAL A DAY
Planning to eat one really healthy meal a day can bring so many benefits to your trip. It can help you stay on track, set you up to be more intentional with your food choices, keep your body nourished and can bring you to try new foods that you might not have. It can also be a really fun way to incorporate your goals into your trip. Try swapping out heavy pastas, breads, cheese and dairy and opt for a dish packed with veggies and lean proteins. Go for roasted zucchini spears instead of french fries, try a fun, colorful authentic dish or make your own meal by choosing a lean protein like fish and a couple veggies for sides like a baked sweet potato and broccoli slaw.
7. EAT PRODUCE & FIBER FOODS
Eating plenty of fiber rich fruits and veggies, nuts and seeds will fill you up and keep you fuller longer and keeps your body feeling great. Plus helps with bloating and digestion. Try snacking on fresh whole fruit, make up small baggies of produce to take for your day trip and grab healthy fiber rich granola bars. Whole fruits like apples and oranges make great day trip food. Grapes and melon store well and fruit and nut bars are all easy foods that typically pack and hold up well. If those things aren’t an option, grab some trailmix, nut packs or bananas from the convenience store.
8. STAY ACTIVE
Staying active everyday will help keep you on track of your goals and ready to get right back into it when you get home Plus it will help you destress and relax even more. Try going for a walk each morning or doing a 20 minute workout, take the stairs when possible, do some stretches before bed. Add in hikes or play volleyball, tennis or frisbee outside. If you’re lounging by the beach all day, swim a few laps every hour or do a set of bodyweight exercises throughout the day. This will keep you in the routine of moving your body and allow you to come home feeling great.
Try fitting this quick, sweaty workout into your day! .
30 Jumping Jacks or Step Outs
25 Alternating Cross Body Standing Crunch
20 Alternating Lunges
15 Plank Shoulder Taps
10 Bench Dips
5 Floor or Wall Push Ups
Rest-Repeat