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Stay on track while on vacation

Updated: Jan 12

Going on vacation is an exciting time, full of adventure and relaxation. However, for those who are serious about their health and nutrition, a vacation can also be a challenging period. The allure of exotic foods, the lack of access to your usual gym, and a general sense of "I'm on vacation; I can relax" can all act against your well-being. But fear not! With a little bit of preparation and mindfulness, you can enjoy your vacation without sacrificing your health goals.

Plan Ahead

Before you go on your vacation, plan ahead by researching the area you're visiting. Are there grocery stores nearby where you can pick up healthy foods? What kind of meal options do the local restaurants offer? This information will help you make smarter choices during your trip.

Packing for Success

  • Snacks: Consider packing some protein bars, fruits, and nuts to snack on during your travel days and excursions.

  • Hydration: Take a reusable water bottle to stay hydrated throughout the day.

  • Fitness gear: Pack lightweight exercise equipment like a skipping rope or resistance bands. Bodyweight exercises are a great alternative too

  • Gyms: Look for some solid gyms in your area. Most will offer a day or weekly pass if you let them know you are in the area temporarily

Stick to Your Macros

Whether you're on a beach in the Bahamas or exploring the streets of Paris, you can still stick to your macros by making smart food choices.


  • Opt for protein-rich foods like grilled meats or tofu.

  • Choose complex carbs like whole grains or legumes.

  • Use apps to track your macros if you're unsure about portion sizes.

Exercise On The Go

You might not have access to a gym, but that doesn't mean you can't do a little something something.


  • Beach or poolside workouts

  • Walking or cycling tours

  • Morning jogs or yoga in your room

  • if you do have access to a bangin gym and have the time....get after it!

Make Mindful Choices

Eating out while on vacation is part of the experience. Don't deny yourself the pleasure, but be mindful about what you eat.


  • Share desserts or high-calorie meals.

  • Go for dressings and sauces on the side.

  • Opt for lighter options where possible (e.g., grilled instead of fried).

  • Order double Protein or double Veggies

  • Get half of your dinner bagged and boxed before it hits the table

  • Fill up on water

  • Eat your salad!

  • Avoid overly fried or oiled up dishes

Enjoy But Don’t Overdo

Vacation is all about balance. Don’t restrict yourself too much that you don’t enjoy your trip. A cocktail here and a dessert there won't derail your progress, but consistency is key. Keep track and make adjustments as needed.


With a little bit of planning and a lot of mindfulness, your vacation can be both relaxing and in line with your health goals. Remember, it's all about balance. Enjoy your vacation, you’ve earned it!

Feel free to print this guide and refer to it as you travel. Have an amazing vacation and stay healthy!

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