The problem with most people is that once they go on vacation, they abandon everything they did to get their physique.

Imagine spending months preparing for that moment in the sun. All those hours of squatting, running and jumping are now going to pay off as you go on vacation.

You can see yourself now at the beach feeling good about your physique!

But now that you’ve worked so hard to get that physique, you’re worried that you’re going to lose it while on vacation.

Remember that last time you went on a cruise?

Remember how one “All You Can Eat” dinner buffet turned into five pounds of instant weight gain?

You try to tell yourself that will not be the case this time around. Never while on vacation again!

I know you work hard to look good, so I’m here to help. Here are six helpful ways to keep your physique during your next vacation.

Drink Lots of Water On Vacation

We know we should be drinking at least 8 cups of water. But when we go on vacation, it’s easy to forget this rule.

Maybe it’s the fact that you have to pay for water bottles at most vacation destinations. The fact that you’re paying makes you think that you should just go ahead and pay for the fun stuff like alcohol, soda and juice.

More pina coladas please!

No! You still need lots of water in your system.

Water keeps you hydrated as well as curbs your appetite to prevent you from going overboard during mealtime.

If you followed my 9 Mandatory Fitness Items You Must Have For Your Next Trip advice then you know you should be traveling with a water bottle with you.

Having your own water bottle is an easy way to make sure you always have water available.

If staying at a hotel/resort, be sure to visit the gym. Most likely you’ll be able to find free water. Whether it’s a bottle, water fountain or filtered water system.

That’s been my secret free water spot for years while traveling.

Get Some Sleep

You’re on vacation!

Vacation means you’re taking a break from your daily life and having some time to yourself and family. Use this time as a way to get that sleep you always said you wanted to get.

Too many of us get caught up in the hustle and bustle of trying to do so much stuff that we sacrifice sleep during our vacations.

Stop it!

Use your vacation as a way to challenge yourself to get more sleep than you normally do. By the time your vacation is over, your body will be thanking you!

Learn How To Relax

We live in a work, work, work society. So much so, that many of us have no idea on how to relax. Even I’ll admit that when on vacation it typically takes me a day to get into vacation mode.

That first trip to the beach is always awkward as I struggle to let go.

We are so use to feeling like we always have to do something. Well the sooner you can get into “relax mode” the better your body will look and feel once the vacation is over!

Learn how to appreciate the art of doing “nothingness.” If at the beach or pool, learn how to calm your mind down and just be in the moment.

If you never mediate, learn how to while on vacation!

Meditation is an art form that you should be doing on a daily basis. All you need is at least two minutes to get you started.

There’s no perfect way to mediate. The purpose is to be able to appreciate the moment.

Not the past.

Not the future.

You just close your eyes and focus on this moment in time. That’s the present.

That stillness is you becoming aware.

When you are aware of what’s going on, it makes it easier to relax your brain’s activity.

Having a relaxed mindset will help you have a much better vacation and life!

Embrace Activity

If you’re at a destination in which you see options for physical activity, hop to it! It’s a good idea to get a good mix of activity and relaxing while on vacation.

Look for fun activities.

If you’re a person that’s been going to the gym for several months’ straight and only lifting weights, maybe it’s time to embrace an outdoor walk?

Does the vacation spot have a tennis court? Play some tennis. Never been golfing before.


Use this time to do activities that are healthy and unexpected calorie burners. The easiest overlooked vacation exercise is swimming.

If that’s something you don’t have at home, go swimming as much as possible. Even if all you do is doggy paddle, that’s still burning calories and having fun!

Other great activity ideas:

  • Hiking
  • Biking
  • Classes
  • Beach sprints
  • Snorkeling
  • Rock climbing
  • Volleyball
  • Basketball
  • Soccer
  • Playing catch

Get on a cardio machine that you typically never get on for 20-40 minutes

If you feeling too tired to leave the room but want to be active, do my No Gym No Problem Workout!

80% Full Rule

When on vacation you will want to try as many different foods as possible. That’s what vacations are about, enjoying good food.

No matter what you will be eating, you should start practicing the 80% full rule.

The foods you will be eating on vacation will most likely be higher in calories than what you were eating to get your physique.

What the 80% full rule states is that you only eat until you are 80% full. It’s a very powerful tool that I learned from Precision Nutrition.

80% full means that you should still be able to comfortably walk around after eating.

If you are at the point where you feel that you have to loosen your belt or unzip your pants, you’ve gone well beyond the 80% eating rule.

It takes between 15-25 minutes for your stomach to communicate to your brain that it’s completely full.

So if you’re eating high calorie foods, you most likely will be eating an extra 500-2,000 calories before your brain get’s the message.

By eating until you’re 80% full and learning how to enjoy your food, you will significantly reduce the amount of calories you will be eating for the day.

Yes you’re on vacation, but you will feel just as good when stopping at 80% full than you will be going overboard and eating until 100% full.

Don’t Abandon Everything That Got You Here

Remember those months of working out?

Remember how you felt?

That sensation that maybe you won’t get that ideal body. But somehow you stuck to your diet and exercise plan.

It’s ok to relax and enjoy your vacation, but don’t abandon what got you here!

Every meal doesn’t have to be filled with junk!

You can still follow your eating plan for the majority of your meals while on vacation.

Save the things you typically don’t eat as special treats. But if you treated every meal as a special treat, you will have nothing but regrets once that vacation was over.

Having some cake 3 nights out of a week long vacation is totally different than having cake, cookies, ice cream, and beer during every vacation meal!

The person, who remembers what got them here, will have a better-looking body once the vacation is over. The other will wonder what happened and repeat a vicious cycle all over again.

Be smart and don’t go crazy!

Have that perfect balance of fun and sanity during your vacation. You will feel much better on vacation and afterwards as well!

Categories: Travel & Work

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