Your Summer Survival Guide: How to Stay on Track While on Holiday

Summer is right around the corner - which usually means more travel, more social events, and a bit more chaos than usual. From beach days and long nights to road trips and loads of family/friend events, your days will be filled with loads of activities.

But that doesn't mean all your progress has to go out the window. You don't need to be perfect - you just need to be strategic. If you plan ahead, it becomes much easier to stay on track during holidays and busy times. With a little planning and the right mindset, it's absolutely possible to stay on track with your goals while still enjoying everything the summer holiday has to offer.

This guide will show you how to:

• Fit movement and workouts into your holiday schedule

• Keep your nutrition in check while still enjoying the food you love

• Prioritise recovery when your sleep schedule takes a hit

Exercise & Movement: Keep It Simple and Make It Work for You

The number one thing to remember when it comes to exercise on holiday? Don't take an all-or-nothing approach.

If you don't have access to a full gym or can't squeeze in a full session, do something rather than nothing. Even 10-20 minutes of movement can go a long way in keeping your energy up, helping with digestion, and maintaining consistency. These small efforts help you stay fit during your holiday.

• Short Sessions still count: Keep a few quick, go-to workouts in your notes app. Think: 15 minutes of bodyweight circuits, a quick HIIT blast or a resistance band workouts (if you don't have a good hotel gym)

• Use what you have: If you've got resistance bands or a yoga mat, great. If not, use your body - squats, push-ups, lunges, planks, and deadbugs need no equipment

• Stack in movement naturally: Walk after meals, swim in the ocean, go on a short morning hike - these all help you stay active without feeling like a workout

• Work with your schedule: Morning before the beach? Afternoon before going out? Find what works best for you and plug your mini workouts in where they fit

✅ Extra Tip: Plan your workouts before your trip. Save them to your phone so that you don't need to think - just do.

Nutrition: Balance, Don't Restrict

Let's be honest - food is one of the best parts of being on holiday. And you shouldn't feel guilty for enjoying it. That said, you also don't want to completely derail your progress by eating mindlessly for days on end. Being mindful of your calories can help you avoid overconsumption and keep your nutrition on track.

The key? Find structure where it counts, flexibility where it matters. Most people tend to underestimate how quickly holiday eating can add up.

Here are some practical tips to help you stay on track with your nutrition during the holidays:

• Follow the 80/20 rule: Focus on whole, nutrient-dense foods during the day - then leave space to enjoy dinner, drinks, or dessert later

• Be mindful, not restrictive: One indulgent meal won't do much. But three days of overdoing it will leave you feeling sluggish

• Prioritise protein and hydration: Try to start your day with a solid protein source (eggs, yogurt, protein shake, meat). It's important to stay hydrated throughout the day. Aim for at least 8-10 glasses of water a day, and bring a refillable water bottle to holiday parties or family dinners so you can easily track your intake. Keeping a full glass nearby can help you avoid unnecessary snacking and keep your energy steady, especially if you’re enjoying alcoholic drinks or late nights.

• Set non-negotiables: For example, "I'll include a protein source and vegetables in every meal." Small rules like this keep you grounded, even when the rest of your day is flexible.

✅ Extra Tip: If you've built a healthy relationship with food and know your body well, you can evne plan your intake across a wider time frame. That might mean eating a bit lighter before the holiday so you can enjoy more flexibility while you're away - without guilt or second guessing.

Recovery: Don't Let Late Nights Knock You Out

Sleep might be a bit more limited during the holidays - but that makes your recovery even more important. The goal is to support your body so you don't feel completely drained by the end of your trip. Take time to relax and unwind as part of your recovery.

Here's how to keep recovery in the picture:

• Nap when you can: A quick 20-30 minute nap can be a game changer if you're running on less sleep

• Use low-intensity days to your advantage: Instead of skipping workouts when you're tired, go for a walk, do some light stretching, or try a yoga low. Keep your body moving without draining your energy

• Support your recovery with what you eat: Protein and hydration help your muscles repair and your energy stay consistent

Final Thoughts

The goal isn't to stick to your routine perfectly - it's to adapt your habits to your summer holiday. A few short workouts. A few solid meals. A few conscious recovery choices. That's all it takes to stay on track without missing out on the fun.

Stay consistent, stay flexible, and most importantly - enjoy your holiday. Make the most of quality time with friends and loved ones while staying on track with your fitness goals.