😎 Summer Bodies & Traveling: How to Get Along ⛱
One of the themes that often comes during client summer sessions is the fear of losing one’s progress in their fitness and nutrition while traveling or going on vacation.
They fear that if they go on vacation and indulge in food and alcohol more than usual the weight will pile on again, and when they return they'll have to start their health regimen all over again.
This outcome doesn’t have to be the case…
It’s entirely possible to go on a vacation, enjoy it to the fullest, and come back feeling lighter! (without a weight gain)
But here’s the trick:
You must take your established healthy habits with you.
Here are some steps you can take to forestall any weight gain and stay on track while still savoring every moment guilt- free. It has to do with this:
Create your own Rules.
Step #1: Your Food Rules:
Set realistic guidelines for yourself and make sure they align with your health goals. Also, be realistic with what you will stick to while on vacation. For example, my top food rules are:
Prioritize protein and veggies at every meal to offset cravings and control your portions when you do indulge in treats or savory foods.
Prepare a list of healthy travel snacks and bring them along. Keep them handy on your trip or know how to get them while travelling. My personal favorites are nuts and jerky!
Identify the indulgent foods you truly love and enjoy them mindfully without feeling guilty. (Download my Managing Indulgences Guide HERE. Free for a limited time using code SUMMER23)
#2: Make a Travel Exercise Plan.
Most people tend to walk a lot more while on vacation, no matter where they are going. So if you know you are going to be walking a lot, write it down in your plan. Take advantage of the natural opportunities for activity, such as walking and exploring new places. Embrace the opportunity to move your body more!
Plan a couple of focused workouts during your trip. You can opt for virtual workouts in your hotel room or find nearby gyms or fitness/yoga classes to attend.
Keep your exercise routine flexible. Aim to move your body most days, but don't stress if you can't stick to a rigid schedule.
Sprint once in a while! (one of Mark Sisson’s Primal laws) It doesn’t take much to do this, since you can turn any kind of physical movement into a sprint. Examples; actual running sprinting; a kayak sprint; a race with your kids; a swimming sprint…you get the gist.
#3: Rest and Sleep!
Do not underestimate the power of what sleep and rest can do for your body and health! Making sure you take time to RELAX can do wonders for any transformation journey. Here’s why prioritizing sleep and relaxation are essential:
Stress Reduction: When you're constantly juggling day-to-day obligations and operating on insufficient sleep, your body's stress hormone cortisol remains elevated, triggering the "fight or flight" response. This heightened stress can lead to weight retention. Holding onto unwanted weight hinders your progress.
Weight Management: On vacation, you have the perfect opportunity to focus on rest and relaxation, and this can work wonders for your weight management. By getting ample sleep and allowing yourself to unwind, cortisol levels decrease, allowing the body to let go of unwanted weight.
Happiness Boost: Adequate sleep and relaxation lead to an increase in dopamine, also known as the "happiness hormone." This surge in dopamine can enhance your overall mood and enjoyment during your vacation, making it easier to maintain a positive mindset and make healthier choices.
Remember, vacations are meant to be enjoyed, and it's okay to indulge in delicious foods and drinks. I strongly encourage it especially when exploring new places and cultures.
The key is finding a balance that works for you and aligns with your health goals.
By taking your healthy habits with you and staying active in a way that fits your vacation schedule, you can return from your trip feeling refreshed, lighter, and more confident in maintaining your progress.
So go ahead, have an amazing vacation, and make memories that last a lifetime—all while nurturing your health and well-being. Enjoy the journey, guilt-free!
Now, off I go to plan a little vacation for me so I can get some of that much needed rest and relaxation. (Does that happen with kids?...I will save that topic for another day.)
✨ Need some tools to apply the tips above?
Introducing my comprehensive Action Tools Box, specially designed to equip you with everything you need to apply the healthy travel tips I shared earlier. It provides my most popular resources to help you implement healthier habits and maintain a regular exercise routine throughout your travels and beyond. It's like having me, your health coach in your pocket.
What's inside the Tool Box:
Health Wheel: A 360 approach to Goal Setting
Managing Indulgences: most popular tool for identifying the indulgent foods you love and eating them without guilt and without derailing progress. (This portion of the tool box until 8/15/23. Click HERE and use Code SUMMER23)
Habit Tracking System & Energy Journal: These help you implement and stick to any new habit while also adding in others.
This tool box is meant for those who need a kickstart to improve eating and exercise or for those who want to take their goals to the next level.
These resources are sure to improve your energy, your motivation and your results.
You can get the whole Action Tool Box HERE. As a thank you for being a part of my community, use code: HEALTHSPOT at checkout for a 20% discount.
Happy Summer!
