Vacation is a time for relaxation, family time, and fun. It’s also an easy way to fall out of your fitness routine and potentially blow all the hard work you have put in. You’re busy, exploring new things, away from home; it’s hard! As always, the key is preparation.
Your vacation shouldn’t revolve around your fitness routine, however, don’t forget the fundamentals; exercise and diet. Use these tips and come back home feeling just as good as when you left!
Preparing Before You Go
#1 Where You’re Staying
When booking a hotel/cabin/house, look for 2 things: gym and kitchen.
You may not find the time to get your normal workout in and that’s okay. Squeeze in half an hour on the treadmill before bed or some weight training in the morning. It’s important to keep blood flowing to your muscles and throughout the body, especially when that’s what it’s used to.
Having a kitchen will make a world of difference in your ability to stay on track. Instead of eating out for every meal, go grocery shopping after arriving at your destination and stock the kitchen up. Not only will you save money by having your own food, you will be able to control what you eat and when. Food is the key to staying on track!
#2 Carry Snacks
No airport food! Fill your purse with healthy snacks while traveling. When we get hungry and have nothing on hand, we tend to make bad food choices. Avoid that by carrying snacks such as carrots, almonds, a banana, rice cakes, Rx protein bars, or protein powder.
#3 Take Your Own Meals
If it’s an option, prepare meals at home and fly/drive with them. When flying, use an insulated bag and freezer packs and check that bag. If you’re driving, load up a cooler with food. You’ll save time by not having to cook after you get there.
Once You’re There
#1 DON’T Take Advantage of All-Inclusive Resorts
If you’re staying at an all-inclusive resort, don’t have the “get the most for my money” mentality. You’ll find yourself overeating and overdrinking very quickly. This is one of the easiest ways to fall off track! Always be mindful of your food choices, allowing yourself treats, but in moderation.
#2 Schedule Your Treats
You’re on vacation, you deserve a few treats! Don’t let one unplanned treat completely derail your mindset. Unscheduled treats often lead to guilt and self-disappointment which leads to more bad food choices. Decide when you will have your treats and continue to stay on track the rest of the time. You will find it easier this way and you won’t feel guilty!
#3 Be Active
If you prefer not to coupe yourself up in a gym while on vacation, be active in other ways. Go for a run on the beach, or do some bodyweight exercises on the deck, or play tag with your kids. You don’t have to be in a gym to be active! Just keep yourself moving and have fun with it!
On days you’re going to have treat meals, try to be more active. On days you’re sitting around the pool with little activity, try to reduce your calories. Allow yourself to do the things you love but balance it in a way to suits your fitness goals. Remind yourself of how you want to feel once vacation is over. You don’t want to regret the choices you made or feel disappointed when looking in the mirror. You want to be proud of yourself for how well you did!
Here’s a few easy recipes to try while on vacation that will make you think you’re having a treat meal!
Chocolate Chip Overnight Oats
1 TBSP peanut butter
½ TBSP coconut sugar
¼ C dry oats
½ C unsweetened vanilla almond milk
3 oz Triple Zero vanilla yogurt
½ scoop vanilla protein powder
1 TBSP chocolate chips
Mix together peanut butter and coconut sugar, layer in bottom of mason jar, top with ½ of chocolate chips.
Mix together oats, almond milk, yogurt, and protein powder and layer on top.
Sprinkle top with rest of chocolate chips.
Cover and refrigerate overnight and enjoy the next morning.
Baked Egg Omelet Muffins
1 whole egg
3 egg whites
½ C spinach, chopped
¼ C peppers, diced
¼ C mushrooms, chopped
¼ C fat free feta cheese
Black pepper to taste
Beat whole egg and egg whites together and pour into muffin pan sprayed with nonstick spray.
Fill each up about ½ full then add veggies.
Season with pepper and any other low sodium seasonings.
Sprinkle each muffin with feta cheese.
Bake at 350 until muffins are firm, approx. 15-20 minutes.
Egg, Bacon, Avocado Sandwich
1 whole wheat English muffin
1 whole egg
2 slices turkey bacon
1 slice avocado, mashed
½ C spinach
In a skillet sprayed with nonstick cooking spray, cook egg until over hard.
Toast muffin and layer with egg, spinach, avocado, and bacon.
Top with black pepper to taste.
Avocado Chicken Salad Wrap (or Stuffed Tomato)
4 oz chicken
¼ C celery, chopped
1/3 C avocado, mashed
¼ C onion, diced
1 TSP cilantro
A squeeze of lime
Cook chicken and shred.
Add celery, onion, cilantro, and mashed avocado.
Serve on low carb wrap, lettuce, or in a tomato.
Nutrition counts do not include wrap or bed of lettuce.
2 C romaine lettuce, chopped
2 oz ground beef, 93-96% lean
1 slice extra lean turkey bacon
¼ C onions, diced
6 cherry tomatoes
1 TBSP low fat feta cheese
2 TBSP low calorie Ranch dressing
Brown beef in skillet.
Cook bacon until crisp.
Chop bacon into bits.
Place lettuce on plate, add tomatoes and onion.
Toss in ground beef and bacon bits.
Top with feta cheese.
Serve with Ranch dressing.
4 oz beef or bison, 93-96% lean
1 slice tomato
¼ C shredded lettuce
1 onion, sliced
1 low carb, whole wheat tortilla wrap
1 TSP low sugar ketchup
1 TSP organic mustard
Place in tortilla wrap.
Stuffed Pepper Casserole
1 lb ground chicken or turkey, 93-99% lean
½ C rice
2 cans no salt diced tomatoes
2 green peppers, diced
1 TBSP oregano
1 TBSP garlic powder
1 TBSP Italian seasoning
Preheat oven to 350.
Brown chicken or turkey in skillet then place in 9×13 baking dish coated with nonstick spray.
Add tomatoes, rice, peppers, onions, and seasonings.
Bake for approx. 20-25 minutes.
- Italian Turkey Meatballs and Noodles
1 lb ground turkey 93-99% lean
1 small zucchini
1 whole egg
¼ C almond meal
¼ C parmesan cheese
1 TSP Italian seasoning
1 TSP galic powder
1 TSP oregano
1 TSP basil
Mix all ingredients together in a large bowl.
Place mixture in a muffin pan or shape into meatballs and bake in the oven at 350 for 35-40 minutes.
Serve with pasta sauce and zucchini noodles or spaghetti squash.
(per 2 meatballs)
1 lb skinless chicken breast
1 C water
4 TBSP low sodium spicy teriyaki marinade
1 C fresh pineapple
¼ C green onion, chopped
1 TBSP onion powder
1 TBSP garlic powder
Place all ingredients in a baking dish.
Bake in over at 350 for 1 ½ hours or until chicken is tender and cooked through.
No Bake Protein Bars
2 C dry oats
4 scoops protein powder
1 C peanut butter
½ C unsweetened applesauce
½ C water
Mix together and pr