Hi there,
Welcome back to ‘Hey Coach Darren’ – the weekly advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Summer is almost here, and that means so are summer vacations! And while that is a welcomed time for many, vacations can also feel like obstacles for people to maintain their health and fitness.
It is easy to imagine – you’re not in a normal routine, you’re not exercising as much, you may be enjoying a delicious beverage (or several) during most or all meals. It can be easy to feel like you’ll be taking steps in the wrong direction during a vacation, even though vacations are crucial to overall health and well-being! Here’s a question from a FitTRAC Family member about her upcoming summer vacation and the nervousness she has that she’ll lose her progress during her trip:
“Hey Coach Darren, our family is going on an almost-4-week vacation in mid-June. While I’m happy to be able to see my sister, brother-in-law, and niece and nephews in Vermont, I know that this vacation will be filled with many of my family’s favorite pastimes – eating, drinking, and lounging around!
There will be a little bit of activity, taking the kids on some adventures outdoors, and we’ll be taking some weekend trips to Boston and Montreal. But I know there will be a good deal of being sedentary, and in the past, I’ve struggled with making healthy choices while on vacation. I know I’ll be less active, I’ll snack more, and eat unhealthily at restaurants (I am a foodie after all, and I have a list of places I want to try while I’m there).
This time, I want to stay on track and maintain my progress, even though the destinations this trip don’t offer many options for physical activity. When I get back in July I want to be able to feel almost like I’ve never left and pick up right where I left off in terms of my health and fitness. Can you give me some tips on how to make healthier choices and stay active during my vacation?”
I hear you! Vacations, as nice as they are, can sometimes throw us off track. But worry not! With the right mindset and a little planning, you can enjoy your vacation while still prioritizing your health and fitness. Here are my top three tips to help you stay on track during your vacation:
- Focus on overall well-being – Working out is important, obviously, but there are many factors that influence your health and fitness beyond exercise. Prioritize sleep for example. Vacations are an excellent time to catch up on rest and rejuvenate your body. Aim for 7-9 hours of quality sleep each night to promote recovery and ensure you wake up refreshed. Create a calming bedtime routine, avoid electronic devices before bed, and ensure your sleeping environment is comfortable and conducive to sleep.
Take time for self-care activities that bring you joy and relaxation too. This can include reading a book, practicing mindfulness or meditation, stretching, journaling, or indulging in other hobbies you love. By nourishing your mind, you’ll find that your body can also feel revitalized and strong even if you aren’t working out like you normally do.
- Be intentional about cheat meals/days – Sometimes vacations can feel like nonstop cheat days with big meal after big meal with excess drinking throughout. Before you leave on your trip, be intentional about your nutritional intake to limit your unhealthy consumption.
For example, you can set personal limits such as not drinking alcohol on consecutive days. Or you can set up ‘if-then’ goals such as ‘if I eat a cheat meal (you can decide the definition of a cheat meal too), then I will do a 20-minute cardio/core workout the next morning/evening’ or ‘if I have wine tonight, I will go on a mile walk tomorrow’.
Being mindful and intentional goes a long way towards limiting the reversal of your progress. Rather than mindlessly overindulging throughout your vacation, choose your indulgences wisely. Prioritize the foods or drinks that truly bring you joy and savor them in moderation. Slow down, savor each bite or sip, and pay attention to how they make you feel. This way, you can fully enjoy the experience without going overboard or feeling guilty afterward. - Incorporate physical activity into your ‘fun’ or ‘vacation’ activities – Take the lead in your family and help everybody be active by incorporating physical activity into your fun, vacation activities that are specific to your destinations!
You can plan active outings that everybody can participate in: look for nearby swimming spots, rent bicycles for a family ride, or organize a nature scavenger hunt.
When you travel to Boston/Montreal (or wherever you may go, readers) take advantage of the urban environment to stay active. Instead of relying on transportation, opt for walking or cycling to explore the cities so you can enjoy sightseeing while getting in some exercise. There are also unique activities to every destination like a guided walking tour or aquatic sports like paddleboarding or kayaking if available. By involving everyone in something planned, fun, and active, you’ll create an environment that encourages everyone to stay active and make healthier choices together, and have a good time doing it.
Remember, vacations are meant to be enjoyable and a break from the usual routine. Embrace the opportunity to explore, relax, and make lasting memories with your family. By incorporating these tips into your vacation plans, you’ll maintain your health and fitness while still savoring every moment.
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S.
Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.