As the temperatures rise and the school year draws to a close, many of us have our sights set on a relaxing vacation.
On vacation, we tend to ease up a bit in regards to the intensity and strictness of our diet and exercise regimen. While it can feel good to take some time off (both mentally and physically), there is always that little voice in the back of your mind that has you wondering whether you’re going to lose the recent gains in strength and fitness you’ve accomplished during your transformation challenge.
We’re here to tell you that it is still possible to completely and utterly enjoy your vacation without sacrificing your hard-earned results!
And, no. It doesn’t involve you meal-prepping your entire vacation and getting a guest membership for a week at the nearest globo gym (though if that’s how you like to vacation, more power to you!).
Here are 7 ways for how to train and stay fit when you’re on vacation!
#1 Stay Active
Yes, vacation is a time to cut back and relax.
That’s why vacations exist in the first place -- to give you a mental and physical reprieve from the rigors and demands of everyday life.
At the same time, you don’t need to be a complete sloth or go into hibernation for the duration of your vacation.
One of the easiest ways to maintain your results is to simply stay active.
Now, this doesn’t have to mean that you hit the gym at 5AM each day for fasted cardio and then hit a resistance training session in the afternoon (though you certainly can by all means).
Being active on vacation can take many forms, such as going for a hike, walking as many places as you can for sightseeing, cycling around town, going paddleboarding, etc.
You could also simply track your steps using your fitness tracker.
A great goal to aim for is 10,000 steps per day. Being active not only helps you stay fit while on vacation but also aids digestion, glucose regulation, and sleep!
#2 Choose a Hotel with a Gym
For those of you that really want to keep in peak fitness during vacation, as well as those of you that want to actually make gains in your strength and fitness during vacation, consider choosing a hotel that has a decent gym or one that partners with a nearby gym for access.
Do some homework and call the hotel that you’re interested in staying to see what kind of setup they have or offer.
At the very least, most hotel gyms contain a selection of dumbbells (5-50 pounds) and at least a couple of cardio machines. This is more than enough to maintain (as well as improve) during vacation.
#3 Go for a Swim
Building off of the previous two points, going for a swim is one of the best forms of exercise you can do!
It is low-impact, yet does a phenomenal job of challenging your skeletal muscle and cardiovascular systems (not to mention your focus & concentration). Swimming can also be performed in the low-intensity steady-state fashion as well as HIIT (short sprints where you swim as fast as you can).
Most hotels contain a pool. So, when you’re doing your homework to see if they have a gym, also check to see what kind of pool they have.
Plus, even if you don’t like to do laps in the pool, there’s nothing more refreshing at the end of the day than relaxing in the pool (especially if you’ve gone hiking or sightseeing earlier in the day!)
#4 Use a Fitness App to Workout Remotely
Technology affords us many benefits in life, including the ability to keep up with your fitness even while on vacation!
When you use the 1UP Fitness App, available on both Apple and Android, you’ll be able to track your workouts no matter where you go! And, if you need help modifying or tweaking your workouts to accommodate the equipment that you have access to, you can do that easily with our exercise library which includes over 300 exercise videos and educational content to help you continue to get results no matter where you are!
#5 Find Healthy Dining Options
When you’re on vacation, there is an exceedingly high probability that you’ll be eating out some (if not all) of the time.
In addition to simply staying active on vacation, the other big thing you can do to maintain the results you’ve worked so hard to get is to make smart dining choices.
Now, this doesn’t mean you have to be as strict with your diet as you are when you’re at home (this is vacation after all).
But, you also don’t have to go completely ham at the buffet for every meal of your vacation either.
Keep in mind that the vast majority of restaurant meals contain more carbs, fat and calories than the meals you eat when you’re at home.
The good news is that most restaurants today include the calorie contents of their meals. If they don’t do that, they most likely include at least some “healthy” dining options.
If you aren’t in the mood to research the local dining scene, you can always check with the concierge at the hotel you’re staying to see what they recommend in the form of healthy eating.
And, if that turns out to be a bust, then just be smart when trying to eat healthy.
Choose dishes that contain lean proteins (grilled, baked, or broiled). Opt for fruits or veggies when possible. Limit fried foods, alcohol and other processed foods.
#6 Pack a Protein Supplement
Many individuals struggle to consume enough protein each day when they’re at home, let alone on vacation where in some instances you have unlimited access to food and drink.
With that in mind, it can be helpful to pack your favorite protein powder along with the rest of the wares that you’re packing for vacation. Consuming enough protein not only helps preserve lean muscle tissue, it also helps keep you feeling full, making it less likely that you’ll overeat during the day as well as over the course of your vacation.
#7 Be Flexible
Finally, remember that a vacation is a time to relax. You don’t have to be a drill sergeant with your diet and exercise program.
Provided you don’t completely go off the rails, the potential for you to drastically lose your fitness or strength gains is minimal.
So, if you want to have dessert or a cocktail, that’s fine. Just be responsible with your choices and realize that you’re on vacation. Enjoy the break for the hustle and bustle of everyday life, and know that when you come back to “the real world” you’ll get right back on track with your normal fitness regimen.