One of the questions I get asked every summer is:
“Coach, am I going to lose all my fitness while I’m on vacation?”
The short answer?
No.
In fact, a well-timed vacation can actually help your performance.
As athletes, it’s easy to think we have to train every day to maintain our fitness. But the truth is, your body needs periods of recovery to absorb all the hard work you’ve been putting in. A week away from your normal routine isn’t going to erase months of consistent training. If anything, it can leave you feeling refreshed, re-energized, and excited to train again.
Here are my favorite ways to stay active while still enjoying your vacation.
1. Build Your Fitness Before You Leave
The best vacation strategy starts before you even pack your bags.
Focus on training consistently in the weeks leading up to your trip. Think of your vacation as a planned recovery week rather than a disruption to your training.
When you return, you’ll often find you’re mentally fresher and physically ready to jump back into your program.
2. Commit to Short, Simple Workouts
You don’t need to squeeze in long training sessions while you’re away.
Instead, commit to just 30 minutes of movement a few mornings during your vacation.
Wake up before the kids, head outside, or do a quick bodyweight strength session in your hotel room or Airbnb. A little consistency goes a long way.
3. Explore on Foot
One of my favorite ways to experience a new destination is with a run or walk.
A scenic run through a new city, along the beach, or around a mountain village lets you see places most tourists never do. Just be sure to choose routes that are safe and appropriate for the area you’re visiting.
Not a runner? Go for a brisk walk instead.
4. Make Movement Part of the Adventure
Exercise doesn’t always have to look like a workout.
Rent bikes with your family, hike a local trail, paddleboard, swim, or simply spend the day exploring.
The goal isn’t to hit a pace or power target.
The goal is to move your body and make memories with the people you’re traveling with.
Sometimes the best workouts don’t even feel like workouts.
5. Stop Chasing the Numbers
Vacation is the perfect time to give yourself a break from constantly watching your watch.
Forget about pace.
Forget about power.
Forget about hitting every training metric.
Instead, focus on how you feel.
Move because it feels good, not because your watch told you to.
6. Stay on Top of Your Nutrition
Vacation doesn’t mean you have to abandon healthy habits.
Stay hydrated, especially if you’re traveling somewhere hot or humid.
I always pack my favorite electrolytes and amino acids to help support recovery and hydration, especially after long travel days or active adventures.
If you know you’ll be enjoying a few cocktails, plan ahead by staying hydrated throughout the day and making recovery a priority afterward.
7. Pack a Few Travel Essentials
Travel often means eating foods your body isn’t used to, which can sometimes lead to digestive discomfort.
My travel bag usually includes:
- Electrolytes
- Amino acids
- Activated charcoal
- Probiotics
- Digestive enzymes
These simple additions help me feel my best while still enjoying local cuisine.
I also like to bring healthy snacks so I’m not relying solely on airport food or convenience stores between meals.
Enjoy the Local Food
One of the best parts of traveling is experiencing new cultures through food.
Enjoy the local specialties.
Share dessert.
Try something you’ve never had before.
One week of eating differently won’t undo months of good habits.
It’s what you do consistently over time that matters most.
Remember Why You’re There
Vacation is about more than taking a break from work.
It’s an opportunity to reconnect with your family, recharge your mind, and give your body the recovery it deserves.
Don’t stress if your training looks different for a week.
Those easier weeks are often exactly what your body needs to come back stronger.
Train consistently.
Recover intentionally.
Enjoy your vacation.
Then come home ready for your next adventure.
Want Help Creating a Training Plan That Fits Your Life?
One of the biggest advantages of having a coach is knowing when to push and when to recover—including how to plan vacations without sacrificing your fitness.
If you’d like a training plan that works around your life instead of competing with it, we’d love to help.
Complete our coaching inquiry form, and we’ll be in touch to learn more about your goals and how we can help you train smarter, recover better, and enjoy the journey.
