Staying in Shape While Travelling: Yes, It’s Possible!

Summer holidays are a time to relax – but they don’t have to set your fitness back. It’s easy to return home feeling sluggish, bloated, or out of shape after a week (or two) of overindulging and doing very little.

The good news? You don’t need to follow a strict routine to stay on track. A few small habits – like daily movement, smarter food choices, and proper rest – can make a big difference. You’ll still enjoy your break and come back feeling refreshed, not regretful.

Here’s how to make it work.

1. Keep It Short and Simple

You don’t need a full workout routine. Just 10-15 minutes a day is enough to stay on track.

Example: 3 rounds of 20 squats, 15 press-ups, 10 lunges, and a 30-second plank.

If your hotel has a gym, do a quick session in the morning before the day gets busy.

No gym? Pack a resistance band - it’s light, takes no space, and adds variety to your workouts.

Ask yourself: Can I fit in one short session before breakfast?

2. Walk Wherever You Can

Summer holidays are perfect for staying active without even trying. Walking is one of the easiest ways to keep moving – no equipment, no schedule, just step out the door.

• Skip taxis or buses for short distances. Walk to restaurants, shops, or attractions.

• Explore new places on foot – you’ll burn calories and see more than you would from a car or tour bus.

• Choose active outings like walking tours, markets, or nature trails.

Walking supports digestion, boosts mood, and helps balance out bigger meals or treats.

Challenge yourself: Can you hit 10,000 steps a day just by enjoying your surroundings?

Tip: Use your phone or a fitness tracker to keep an eye on your daily steps – it keeps you motivated without pressure.

3. Stay Balanced with Food

Summer holidays are filled with great food - and that’s part of the fun. You don’t need to restrict yourself. Just be mindful and make small choices that help you feel your best.

Here’s how to keep it balanced:

• Eat protein with most meals – helps keep you full and supports your muscles.

  Example: Eggs at breakfast, grilled chicken or fish at lunch or dinner.

• Choose grilled instead of fried – it’s a small change that reduces excess oil and calories.

  Example: Go for grilled chicken or fish instead of deep-fried or breaded options.

• Add fruit or vegetables where you can – even one extra portion makes a difference.

  Example: A side salad, some berries, or sliced cucumber with your sandwich.

• Watch your drinks – cocktails and fizzy drinks add up fast.

  Try alternating alcohol with water, or swap for sparkling water with lime or coke zero.

• Don't skip meals – skipping usually leads to overeating later.

  Eat something small if you’re not hungry for a full meal.

• Pick your indulgences – enjoy the local dessert or a big dinner - but maybe not both every day.

  Ask yourself: “Do I really want this, or am I just eating out of habit?”

• Use a smaller plate when possible – helps you control portion size without overthinking it.

4. Prioritise Sleep and Recovery

Late nights are common during summer holidays – and that’s okay. But don’t underestimate how much rest affects your energy, mood, and motivation to stay active.

Here’s how to recover well while you’re away:

• Keep a loose bedtime routine – try to go to bed and wake up around the same time each day.

  Your body likes rhythm-even on holiday. Poor sleep can make you hungrier and lead to overeating the next day.

• Stretch before bed – helps reduce stiffness, especially after long flights, car rides, or busy days on your feet.

  Just 5 minutes of stretching or gentle yoga can help you unwind.

• Take a short evening walk – a calm stroll after dinner can aid digestion and improve sleep quality.

  Bonus: it adds extra steps to your day.

• Stay cool and comfortable – if you're in a hot location, make sure your room is cool and dark.

  Use a fan, close blinds, or wear a sleep mask if needed.

Remember, rest is part of fitness. You don’t build strength during workouts – you build it during recovery.

Final Thought

Your summer holiday is meant for enjoyment, not restriction. But that doesn’t mean you need to let go of your health goals completely. Small, consistent actions – like a short workout, mindful eating, or staying active through walking – can help you stay on track without feeling like you’re missing out.

Remember, staying fit while travelling isn’t about perfection. It’s about showing up for yourself in small ways, even when you’re out of routine. When you do, you’ll come back feeling refreshed – not like you're starting over.

So ask yourself: What’s one small habit you can keep up while you’re away that your future self will thank you for?

Ready to Bounce Back Stronger After Your Summer Holiday?

Enjoy your holiday guilt-free, knowing that when you return, I’ll be here to help you hit the ground running. Book a free session and consultation with me once you’re back, and together we’ll craft a personalised plan tailored just for you.

Don’t let time off turn into a setback. This is your chance to rebuild strength, regain energy, and smash your goals – with expert support every step of the way.

Secure your free post-holiday session now and make your comeback your best transformation yet.