Summer is here! Time for that much needed vacation and a break from the daily grind! I have some tips to help you stay on track with your fit and healthy lifestyle while enjoying your vacation at the same time. Remember just because you’re on vacation doesn’t mean you don’t exercise, eat and drink free for all! It’s important to continue making health-conscious decisions even if you’re basking in the sun on a remote island. Keep these quick tips in mind and you’ll be able to stick to your fitness plan AND enjoy your downtime.

-Consider your exercise alternatives when booking your vacation accommodation. Many hotels provide some type of fitness center, whether it’s just a room with a treadmill or a full cardio and weights area, chances are you’ll have an option on site to keep your exercise program going. If this is not the case, there may be a nearby gym that offers discounts for hotel guests. Check the hotel’s website to see what your alternatives may be.

-Check with your local gym to see if they have an affiliate program. Through these programs you can find other gyms nationwide where you can work out for free or at a discount just for being a member of your gym!

-Staying in a more remote place? Check out the area for hiking trails, walking beaches, nearby parks, etc.

-Bring your gear. Make sure you travel prepared, always bring your tennis shoes and some sportswear with you so you are prepared for some activity in your day!

-Create a “Fit Kit” to take with you when you travel. Be sure to pack your resistance band and a jump rope. Both of these items are lightweight and easy to pack and can enhance the diversity of your workout options while on vacation!

-May your vacation not be free for everyone! Avoid the temptation to think, I’m on vacation, I don’t have to exercise or eat healthy. You are setting yourself up for frustration when you return home! Your goal is to lead a fit and healthy lifestyle. That means every day of your life, not just when you’re home! You still need to take care of yourself even if you are taking a break from your normal daily routine.

-Relax and enjoy your time, splurge here and there, but keep your fit and healthy lifestyle plan in mind and be aware of what your body needs and wants. Remember to listen to your body, eat when you’re hungry, and when you’re full… Stop!

-Use your vacation as a time to try something new. If you usually exercise indoors, do it outdoors. Take a walk in a local park, or go one step further and go on a hike. Rent a bike and explore the area down the street or find some local bike trails. Get on the water, if you’re staying at the beach, go for a swim or take advantage of your hotel pool or local community pool. Rent a kayak or canoe for the day and get a great upper body workout! Try to walk as much as possible instead of driving from one place to another.

-Stay on the beach? Go for a morning run or walk and enjoy the serenity. The beach is also a great place to get in a little circuit training, so be sure to pack your resistance band! Or just get out and play, the beach is a great place to throw Frisbee, play a game of beach volleyball, or get out and build a sand castle.

-When traveling to your location, remember to pack healthy snacks so you can eat healthy during your trip. Granola bars, fruits, bags of vegetables, these are some quick snack ideas that will travel well, and if you have your own snacks, you can avoid the high calories and price of airport food or fast foods.

-Remember that you don’t have to eat everything they give you. When traveling by plane, it’s easy to just eat the snacks the flight attendant hands out. Remember that it’s okay to say no, again listen to your body… If you’re not hungry… don’t eat!

-Try not to eat just because you are bored on the go, this can often happen on planes and long car rides.

-Eating out can be tricky, preparing ahead of time and knowing the menu of the restaurant of your choice can help you avoid overindulgence. Walk into the restaurant with a plan, check the menu ahead of time, find a couple of healthy meal options you’d like to try. Skip the bread if it’s served before your meal, even ask that it not be brought to the table so it doesn’t stand there and stare you in the face! Split your food with someone, or have the server pack half the food right away so you’re not tempted to eat it all.

-Order an appetizer as a meal, the portion size will be smaller. Skip dessert if possible, however, if you have to eat something, share it or eat only half. Don’t give up on having dessert at every meal! Substitute some extra vegetables for the starch that comes with your meal.

-Do not be afraid to ask for what you want in a restaurant. Order a salad? Choose the healthiest dressing (avoid anything creamy) and set it aside. Dip your food in it instead of pouring it all over your food.

-Go on a cruise? As a former Norwegian Cruise Lines “Afloat Sports Coordinator,” I can tell you that these ships come equipped with excellent exercise facilities. Visit the gym and take part in some of the activities on board, try a new class. Yoga is great to try on vacation, you can stretch, relax and exercise! There are usually always games, basketball, water volleyball, table tennis and even rock climbing depending on your ship! When booking an excursion choose the most active ones. Many times ships will have incentive programs for athletes, you can usually get a prize at the end of the week if you complete a certain number of classes, so get involved!

-Another note about cruising, it’s not uncommon for the average cruiser to gain up to 7 pounds in a week at sea! I’m not kidding! There is food available on every corner and at any time of day. Keep this in mind on your next cruise to keep you in check when you feel the urge to hit the midnight buffet for chocoholics!

-Do something out of the ordinary, how about horseback riding, snorkeling, renting a jet ski, go crazy, have fun and stay fit!

-Do something active every day. Yes, you are on vacation, but getting out and moving will help you keep your lifestyle in shape! Use your fitness plan as a way to enhance the enjoyment of your vacation spot and return home feeling refreshed and full of vitality!

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