As I write this, we are driving back from our spring break vacation to Southern Utah.
For us, vacation is a time to relax and recharge as a family. It gives us a chance to reconnect and to enjoy some fun adventures.
However, I’ve learned over the years that “vacation” doesn’t have to mean a complete abandonment of healthy habits. It’s not about rigid restrictions but rather about mindful choices that allow me to enjoy my time away without feeling completely derailed upon my return.
Why do I do this?
Because how I feel—whether I’m at home or on vacation—matters to me.
I want to get home from vacation feeling rested and recovered, not wrecked.
If I eat poorly, drink more than usual, and stop moving altogether, I feel it. I come home worse off than when I left—and no one wants that!
We’ve all experienced the “vacation hangover”—the post-trip slump characterized by sluggishness, digestive woes, and a general feeling of being worse off than when we left. It’s the result of indulging in excessive amounts of rich food and sugary drinks and neglecting physical activity.
And let’s be honest, nobody wants that.
The good news is that maintaining a healthy balance while traveling is achievable with a little forethought and planning. It’s about finding a middle ground where you can savor the experience without sacrificing your well-being.
Today, I’ll share the strategies I use to navigate vacations with my family. These strategies ensure that we return home feeling refreshed and ready to tackle the routines of daily life. This is a guide you’ll want to bookmark for your upcoming travels.
The Art of Balanced Indulgence: Five Core Strategies for a Healthier Vacation (and Beyond!)
Vacation should be a time for joy, connection, and adventure. It shouldn’t be an excuse to completely disregard your health and nutrition. Here are five practical ways I approach staying healthy while traveling, which can be applied to your everyday life as well:
Snack Smart on Travel Days: Fueling the Journey (and Daily Life!)
Travel days can be long and grueling, especially with kids. Whether it’s a road trip or a flight, it’s easy to fall into the trap of eating unhealthy snacks.
We pack a cooler for road trips with fresh fruits, crisp vegetables, and pre-cooked lean protein like chicken. We also bring along sparkling water for refreshing hydration during pit stops.
Sure, the kids get a special treat to enjoy, but for the most part, fueling our bodies with nutritious options makes for a smoother, more enjoyable travel day.
I rely on a trusty travel case stocked with protein bars (I’m partial to Barebells), raw almonds, and fruit strips for plane travel. These convenient snacks provide sustained energy when I’m on the go.
This concept also applies to daily life. Prepping healthy snacks for work or running errands will help you stay on track.
Pay Attention to Kitchen Availability: The Power of Home-Cooked Meals (and Planning Ahead!)
We opt to stay somewhere with a kitchen, like an Airbnb whenever possible.
This allows us to prepare most of our meals at “home,” giving us control over ingredients and portion sizes.
Before our trip, I research nearby grocery stores or schedule a delivery from services like Target or Instacart for when we arrive. Cooking our own meals not only saves money but also ensures we’re nourishing our bodies with wholesome foods.
In daily life, this could mean meal prepping on the weekends or planning your meals in advance.
Enjoy a Local Treat: Savoring the Culinary Culture and the Occasional Indulgence!
Vacation is about experiencing new places, cultures, and foods! While we prioritize home-cooked meals, we also make it a point to indulge in a local treat or two. This allows us to savor the unique culinary offerings of our destination without feeling deprived. By enjoying these treats in moderation, we appreciate them even more.
Stay Active: Training Beyond the Gym and Embracing Movement Every Day!
We understand that vacation is a time for rest and relaxation. While we might not hit the gym every day (or at all), we make sure to incorporate active adventures into our itinerary.
Even while traveling, I start each day with a short yoga flow to stretch and center myself. We also enjoy activities like biking, hiking, and swimming, which allow us to explore our surroundings while keeping our bodies moving.
Remember that a “deload week” from lifting weights is not a bad thing. It allows the body to recover and can be very helpful in the long run.
Limit Alcohol and Sugary Drinks: Hydration is Key
We’re not big drinkers, even on vacation. However, if I do indulge in an alcoholic beverage, I make sure to alternate with water to stay hydrated.
I prioritize quality sleep and want to feel my best the next day. Excessive alcohol and sugary drinks can disrupt sleep patterns and leave you feeling sluggish.
BONUS: Quick Additional Tips for Staying On Track
- Plan Your “Splurge” Meals: Instead of letting every meal be a free-for-all, decide on a few specific meals where you’ll indulge. This gives you something to look forward to without completely derailing your progress.
- Prioritize Protein: Even on vacation, try to incorporate protein into each meal. This will help you feel full and satisfied, preventing overeating.
- Stay Hydrated: Carry a water bottle with you and refill it throughout the day. Dehydration can often mimic hunger, leading to unnecessary snacking.
- Pack Resistance Bands: These lightweight and portable tools allow you to get in a quick strength-training workout anywhere.
- Two great options are these ROGUE bands or these bands!
- Find Local Fitness Options: Many destinations offer fitness classes, yoga studios, or outdoor activities. Do some research before your trip and plan a few workouts.
- Walk Whenever Possible: Instead of relying on taxis or ride-sharing services, walk to nearby attractions. This is a great way to explore your surroundings and get some exercise.
- Focus on Sleep: Vacation is a time to relax, so prioritize getting enough sleep. This will help you feel energized and make healthier choices.
- Mindful Eating: Even when indulging, practice mindful eating. Savor each bite and pay attention to your body’s hunger and fullness cues.
- Bring Your Supplements: If you regularly take supplements, pack them in a pill organizer or travel-sized containers.
- Set Realistic Expectations: Remember that vacation is a time to relax and enjoy yourself. Don’t be too hard on yourself if you deviate from your usual routine.
By incorporating these strategies into your vacation routine, you can fully enjoy your time away without sacrificing your health and well-being. You will return home feeling refreshed, energized, and ready to embrace your daily routines.
Best of all, these tips are not just for vacations. They are for everyday life.
Vacation is a time for joy, connection, and adventure. By planning ahead and making mindful choices, you can ensure that your travels and your daily life leave you feeling revitalized, not depleted.
Remember, it’s about finding a balance that allows you to savor the moment while prioritizing your health.