Do you have a vacation coming up? Great! You deserve that hard-earned time off of work and day-to-day responsibilities. Whether it’s soaking up the sun on a beach, going on a multi-city adventure abroad, or staying cozy in a cabin in the woods, we sincerely hope you enjoy your time away making memories and experiencing new things.

But maybe as you start packing for the trip, a little bit of panic starts setting in. Are you going to derail all the progress you’ve made on your fitness journey?

Fear not, because it’s absolutely possible to still maintain your health even when traveling. At DTH Fitness, we are big believers of doing everything in moderation, so whether you want to indulge a little bit more than usual, or maintain your same routine, there are options for everyone.

Keep reading for some fitness and nutrition tips to keep in mind before you head out.

Walk, walk, walk!

You might be getting a lot of extra steps in without even realizing it. From whizzing through the airport, walking to your hotel room, and exploring a new city, you’ll be accumulating those miles before you know it.

If you’re in a walking-friendly town, try enjoying the sights on foot instead of jumping into an Uber each time.

Feeling extra inspired? Wear an Apple Watch or Fitbit to keep track of your steps, and set daily walking goals for yourself.

Incorporate hotel room workouts

Sure, you might not have the equipment you’re used to exercising with, but there are so many bodyweight exercises you can do right from your hotel room. From squats, to planks, jumping jacks, lunges, crunches and so much more, all you need is yourself, some comfortable clothes, and maybe a towel if you’re doing any workouts on the floor. You can even put on a YouTube workout video to follow along with if you need more guided instruction.

Plan activities that include movement

While rest and relaxation are musts, try to intersperse other activities that get your blood pumping.
For the adrenaline junkie, try hiking, biking, ziplining, or scuba diving. For the low-ley traveler, you can do swimming, dancing, stretching on the beach, or an outdoor jog. There are so many options for everyone based on your personal preferences.

Join a local fitness class

You might even be able to find a nearby indoor or outdoor fitness class. It could be a chance to meet the locals and get a better sense of their culture.

If you’re staying at a hotel, there are usually planned guest activities such as yoga or dance classes. Another added benefit is the hotel gym! Not every facility will be top-of-the-line, but usually there are enough machines and equipment to get in a good workout and stay accountable.

Nutrition

So we’ve got the exercise and activities down, but the challenging part can be deciding what to eat and drink.

It really all depends on your intentions. Do you know that if you don’t stay consistent with nutrition that you will completely fall off the wagon when you get home? Or do you really want to enjoy and indulge in your favorite food and drinks and get back to your routine when the trip is over?

There is no right or wrong answer to this, it just depends on what feels best for you! Our recommendation would be to approach the trip with a loose plan on how you want to eat, with a little room for spontaneity. This doesn’t have to be difficult or stressful.

• Be mindful of your liquid calories: Those oh-so-delicious mixed drinks, milkshakes, and specialty coffees are likely loaded with sugar, carbs and fat. Plus, they taste so good that it’s easy to guzzle down a few in a short amount of time. Try to limit these drinks to a few times during the trip, and always have water on hand to go with it. Or, you can eliminate these completely and save your calories for some good food!
• Create balanced meals: Try to eat meals with a mix of protein, carbs, and healthy fats. This will help stabilize your blood sugar, fight off cravings, and keep you full for longer.
• Watch the desserts: Who doesn’t want a sweet treat for breakfast, lunch, dinner and snack?! While it’s tempting to eat dessert more often than usual because it’s readily available, try to have it during only one meal per day. Don’t forget that fruit can also be a great way to satiate your craving for sweets.
• Buy groceries: When you aren’t solely at the mercy of takeout food or restaurants, it’s easier to plan for more healthy meals. And while you might not want to cook on vacation, try grabbing a few quick and easy items that don’t require much preparation for breakfast and lunch. Then, go out for dinner and enjoy!

Work with a virtual trainer and feel confident before your next trip

You don’t have to worry about missing a beat when you have a virtual trainer to keep you motivated and on track. At DTH Fitness, we can connect with our clients from any location, as long as they have a reliable internet connection. Aside from workout plans, we will discuss situations like this with you beforehand so you feel confident and supported in your choices.

Take us on the go with you and still enjoy your life in a healthy way!

Schedule a free call with us to learn more about what we do and how we can help.