10 Tips to Staying Fit During the Holidays
There is so much information out there giving you the quick hit workout, that you may be feeling the pressure to maintain the new goals you have achieved or are struggling with anxiety that you will put the weight back on and fitness may slump.
As with any trip I always tell the women that I work with that you have to understand what kind of trip it is you are going on and pair that with how you want your lifestyle to look like moving forwards.
Do you want to be the person constantly worrying about putting on that 1-2kg on holiday? Do you want to relax and enjoy yourself? Do you want it to be an active holiday?
They are just a few key things to start paying attention to:
1. What type of holiday are you going on?
2. What goals are you working towards?
3. How is your relationship with taking a break?
4. Does your body need a break mentally and physically?
5. How it makes you feel going on holiday?
The purpose of this article is to help you if you want to stay active on your holiday and maintain your fitness whilst you’re away. The key is to keep things simple, prepare and plan ahead, then take action.
1. Plan ahead to create time for physical activity
I love it when I go away on holiday as I enjoy exploring different gyms, going on
hikes and sampling new experiences. For you this could look like:
Sourcing out a new gym to try and go with a friend or partner
Using a swimming pool
Going for a walk around the city, plan a hike, hire a guide
Going for a run, bike ride, or walk where you are staying (I personally enjoy this as you get to see different and unplanned tours/parts of the area you are staying in)
Morning stretch routine whilst you sip your coffee and unwind - try this below
2. Get enough sleep at night
This always depends on what you have planned for the days and nights, as to what kind of holiday and trip are you taking. We are all busy individuals these days and sleep seems to be one of the key areas we always leave until last to help us with our recovery. It should be the absolute first priority to help you feel rested and restored whilst you take some time out.
3. Remember that a small, good act is better than nothing
On the premise that we have to up keep everything we have been doing on our regular schedule to whilst we are away may trip you up. Lower the bar of expectations and what you actually can do vs trying to fit it all in. Remember you can pull it back and doing some form of movement, it doesn’t need to be big.
Instead remember to double down on your basics to like sleep, hydration, protein, movement daily, rest and having some fun!
4. Prioritise getting your protein in
Instead of following your macros religiously or over-worrying about the calories you are consuming ensure you are hitting your protein targets to help maintain your muscle mass and recovery whilst away. Key areas to focus are 1.8-2.2g of protein x per kg of bodyweight you weigh will help you work out how much you need to sustain whilst you are away.
5. Take advantage of seasonal activities
Get outdoors and to the local surroundings to see what you can get up to whilst you are away. Take your vacation or travel stay as an opportunity to find unique, fun ways to exercise instead of doing the same old routine. Try biking, hiking, taking a pedal boat excursion, water skiing or playing beach volleyball. Effective workouts are not limited to the standard fares of fitness machines, weights, treadmills, etc.
6. Find an accountability buddy
Have a partner, friend or colleague you are going with? Enjoy some movement time with a friend whilst you are away. It makes it more fun and helps you keep accountable.
My tip is to chat to them before you go away to let them know your intentions or expectations on the trip. This means they can pack the right things as well as discussing what you both would like to do.
7. Drink more water
Remember to hydrate. Bring your water bottles with you to easily fill up water (bottled water where it is not safe to drink). Pack yourself some electrolytes to help you stay hydrated - especially when you are in hot climates.
8. Set a “low bar”
We always have this high level of expectations of ourselves and what we want to achieve whilst we are away. This could be a work trip, a long haul flight with accompanying jet lag, whilst at the same time as trying to maintain everything we do at home in routine to when we are away. Everyone is different and this is totally possible. This will be different for everyone but make a pact with yourself on what your bare minimum is.
Select activities that are enjoyable and achievable, but will still help move you towards your goals. For example, this could be hitting a certain number of steps per day or one strength workout a week or maybe a couple of runs a week if you do not have access to a gym.
9. Take a big picture view
Ultimately, holidays are only a matter of weeks, so as you plan for your fitness during that time think about what it means in the larger scope of your life and what your priorities are. If it is enjoying time with friends and family, that’s okay! Understanding this and taking the low bar approach to fitness is not failure. It is actually practical and may even promote better results in the long run, not because you are mentally prepared to handle challenges when life happens, but because let’s be real, life will always happen.
10. ENJOY YOURSELF!
It is so important you learn to live your life guilt free. Enjoy the cake, the beer, or the cocktail! You’re on holiday after all. Sometimes yes, you will put on 1-2kg or maybe more, but the difference now is you know what you need to do to make changes and have the systems in place to do so.
Life is for living - we all need a break!
