6 Ways to Maintain Your Training Goals on Holiday
Whether you’re travelling for business or going on holiday, it’s important to stay connected to your goals, be super realistic (I can't stress this enough), and set clear intentions for what you want to get out of the trip. Don’t over commit, allow room to find your flow, and pivot when needed whilst you’re away.
1) Set your intentions
This doesn’t have to take a long time, especially when you’re in the habit of it or it’s become a way of life. It all starts with knowing what you want to get out of your trip, what you want to maintain, and what you want to experience. There’s nothing worse than being dictated by a diet at every move and not being able to enjoy your time away. So it’s time to get clear on what your intentions are for the trip, which will take away a lot of the pressure. Here’s some good questions to begin with:
Is it a business trip or a holiday?
How many days am I away?
What kind of holiday is it? Eg. adventure, wine tour, beach, city?
How do you want to show up?
Are four workouts realistic in a four-day trip? Or are two more doable and anything else a bonus?
2) Make conscious decisions
Being mindful on trips can take you further than you might think. It’s time to use some of the lessons and experience you have from previous travels to know what works and what doesn’t to guide the intentions you have set for your trip.
I like to use our tool at Beyond Strong: Stop, Pause, Drink (easy tiger - I meant water), Think.
Stop - Stop everything you’re doing in that moment
Pause - Pause with yourself for a couple of minutes
Drink - Take a sip or gulp of water to clear the brain fog and get some hydration
Think - Ask yourself: What do I need right now? Am I hungry? Do I need that other glass of wine?
Here you’re making a conscious choice and leaning in to what it is you actually need. By doing this, you stay aligned with your goals and how you want to live your life. Holidays happen, it doesn’t mean you entirely switch off, or continue to go-go-go!
3) Prepare for future you
There’s nothing worse than being unprepared and ending up in a place or country where you’re unsure of the lay of the land.
As an avid traveller, I have multiple things I prepare in advance to know what I have access to where I’m visiting and what I can get available when I arrive. More often than not there’s shops around that you can go to for the items you need.
Helping future you is key:
Pre-order protein powder to where you’re going
Bring your own snacks
Know the chain stores that are available (eg. 7-Eleven)
Bring your own water bottle and keep it filled up wherever you go
Research gyms where you can book class or follow your programme
4) Catch up on high-quality sleep
Chances are, in this modern world, you’re always on the go and not getting quite enough sleep. If you are then awesome - you’re smashing it.
Take the opportunity to have days when your alarm isn’t being set, you’re waking up to daylight and getting aligned with your circadian rhythm. If you’re on a busy working trip then a huge focus should be on getting enough sleep.
5) Watch your portions and eat the rainbow
If you like a drink on holiday and you want to enjoy the cuisine - pastries in France, pasta in Italy, noodles in Asia - then do it. Just use these as a good rule of thumb to keep things simple:
When it comes to portion sizes, remember not everything needs to be religiously tracked, but make sure you’re not overeating and you’re getting a balanced plate of your protein, veggies, carbs, and fats.
My advice is use the first tip and bring in mindfulness around your food.
Am I hungry?
Do I need water?
What snacks can I have in my bag on-the-go?
6) Go for daily walks
Walking is underrated and so awesome to do both on a trip and in your normal routine. It’s an easy way to help you get movement in, perfect for stretching those legs out after a flight, and getting your bearings.
In short, don’t overthink it - it’s a timeout for a reason. If you’re on holiday, you need a break. If you’re on business and repeating travel, it’s about creating a routine that works for you every time. Travelling doesn’t mean stopping your progress.
If you need support in your journey, accountability because you’re feeling you have an all or nothing approach then let’s connect and create a plan for more structure in your life to achieve your goals! Enquire for 1-1 personalised online coaching at Beyond Strong
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