Holiday doesn’t have to undo your training.
But most people either go full bodybuilder mode and ruin the trip, or go full holiday mode and come back needing a reset camp before camp even starts.
Here’s how to stay lean on holiday without being miserable:
Move every day.
You don’t have to have a gym. Walking, swimming, a bodyweight session in the room. Just keep your body doing something.
Even 20-30 minutes a day keeps your metabolism ticking over and stops the total shutdown that makes coming back so hard.
Prioritise protein at most meals.
You’re not tracking macros on holiday. But if most meals have a protein source you’re already ahead.
Eggs at breakfast. Meat or fish at lunch and dinner. This alone keeps you in much better shape than winging it completely.
Don’t fear the carbs. You’re a trainer, not dieting for a shoot.
Bread, rice, pasta, fruit. Eat them. You’re active and you’re not in gym. This is not the time to restrict.
Restriction on holiday usually backfires into a binge anyway.
Watch the liquid calories more than the food.
Cocktails, beers and sugary drinks add up fast and don’t fill you up.
Alternate alcoholic drinks with water. Doesn’t mean don’t drink. Just don’t let it be the only thing going in.
Don’t weigh yourself every day
Holiday weight fluctuates from water, salt and travel regardless of what you eat.
Weigh in before you go and after you’re back. Ignore the noise in between.
Get back into routine immediately on return.
The first meal back should be a normal trainers meal. Not “easing back in.”
The longer you delay getting back to structure, the harder the reset feels.
You’re allowed to enjoy a holiday.
Just don’t come back needing two weeks to remember how to eat like a trainer again.
Come along for your FREE taster session and allow us to help you build your skills ready to build your future!
