1. Exercise
Some people will have more time to exercise, some people will have less. Both is fine. I choose to do less but I do something every other day, because I enjoy it. Staying Fit on holiday can be easy! The nice thing about holiday is it give you the opportunity to use something else as a form of exercise, something you enjoy, or haven’t done before. It doesn’t have to be structured.
Essentially what you are trying to maintain is 150 minutes of moderate intensity aerobic exercise and something that would constitute strengthen training to maintain muscle mass and strength. But this can be:
- Exploring the area by going for walks or runs.
- Engaging in activities you enjoy, such as swimming, hiking,
- Trying water sports like kayaking, paddleboarding, or snorkelling, cycling, or beach volleyball.
- Taking advantage of hotel or resort fitness facilities if available.
- Using bodyweight exercises or portable fitness equipment for workouts in your accommodation.
2. Diet and Nutrition
Focus on balanced meals with a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats and control portion sizes to avoid overeatin! Especially at breakfast, my downfall every time.
Be mindful of your calorie intake, especially with indulgent holiday treats….but of course enjoy them!
3. Hydration and Drinking
It is really important to drink plenty of water throughout the day to stay hydrated, especially in warm climates and I would add electrolytes to this to help. My favourite are these on Precision Hydration.
Try to carry a reusable water bottle and refill it regularly. Limit sugary drinks and alcohol, as they can contribute to dehydration.
It’s holiday to alcohol will be consumed I’m sure, but consume in moderation and be aware of its calorie content. Alternate alcoholic beverages with water or low-calorie options.
4. Rest
Holiday is holiday. So it is also fine to rest! Maybe you don’t want to exercise at all and that is also fine. Every sport, has an off season and maybe this is yours, so don’t beat yourself up if that is the case. Listen to your body and give yourself permission to relax and enjoy your holiday. Stay away from that laptop and those work thoughts and use this time to focus on activities that help you unwind and reduce stress, such as reading, practicing mindfulness, or enjoying hobbies.
Embrace the opportunity to catch up on sleep, as adequate rest is crucial for optimal health and performance.
If you need any help with your holiday routine, training programmes, or an injury is spoiling it for you, head to www.eliteformulapt.com and we’ll give you a call.
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