The days are getting longer, the sun is shining more and the temperatures are going up. This means only one thing, summer is here! With that comes travel and vacations galore. While summer vacations are always a great time, it is often the easiest time to let your fitness routine fall to the wayside. In my years as a coach, it often leads to a lot of negative self talk when you step back into the gym the day after a great vacation.
In the spirit of the season, here are 3 ways I have had the most success with clients taking vacations, all while staying up on their fitness routines so the transition back is less demanding. I hope that these strategies can also come in handy for you as well!
Strategy 1: Shorten the workout up
It is incredible how easy, and ultimately how little work is required to maintain a majority of your fitness. While on vacation, it is often difficult to commit to your typical hour of training, especially if you are there with a group of friends or family with a packed itinerary. Shortening up the workout to fit within a reasonable timeframe (I often recommend 30 minutes) helps keep things short and sweet, while also allowing you to feel that sense of accomplishment all while keeping those around you happy! A few strategies to do this are as follows:
1.) Remove the reps and give yourself a time based target, like 20 or 30 seconds.
2.) Reduce the number of sets that you are going to perform. Instead of doing 4 sets, do 2.
3.) Reduce the number of exercises. I like to first remove the “fluff” such as isolated and core work.
All of the above are great strategies to help shorten up your workout so that you can get back to what matters most in that moment, enjoying your time away
Strategy 2: Change up your workout
Lets be honest, we are not always staying at a resort with access to all the equipment you need to keep up with your current plan. Instead of scrapping it all together, adjust the movements so that they can be done with minimal amount of equipment. One piece of equipment I highly recommend the fitness enthusiast travel with is a set of TRX Suspension Trainer straps. They are light, compact, and are very versatile when it comes to training. So many things can be substituted for TRX work; instead of a bench press, do a TRX chest press or instead of farmer carries, try a TRX plank. Making those small changes in equipment needs can make that workout much easier to execute.
Strategy 3: Skip the workout and enjoy your vacation
HOT TAKE! Who would have thought the coach would say to skip the workout!?! Well, if we look at the classic WORK + REST = Success, rest is the other half of that equation, which means it is equally as important as work. If you are feeling overly stressed, worn down, beat up and fatigued going into your vacation, use that as a way to heal the body and mind so that you can get after it when you return. You would be surprised what a little rest does for your motivation and your overall performance. It is never a bad idea to use your breaks as a way to sneak in a little bit more rest.
The Takeaway
Vacations and getaways are always a great time, but can always present with a little bit of stress and anxiety, especially for my more fitness forward people. To help alleviate those negative feelings, while not taking away from the relaxation of your vacation, reduce the time, sets and reps. However, also remember that vacations and getaways are designed to help reset and relax the body, so take advantage of the extra recovery and come back ready to get after it!
Ryegate Strength 