Take time off, don’t punish yourself.
Here are the best ways to stay consistent with workouts during vacation season!
Vacations, cookouts, pool days, travel, kids being out of school, busy schedules, and wanting to simply enjoy life can make consistency feel difficult. But the good news is, consistency does not mean perfection.
One workout missed does not ruin progress.
One vacation does not ruin your goals.
And you do not have to choose between enjoying summer and your next workout.
I always remind everyone when you’re vacation, don’t worry about what workouts you’re going to do. Have fun and enjoy your time off. Your body likes to have a break as well!
Deep sea fishing in Dominican Republic on our honeymoon.Stop thinking “all or nothing”
That is one of the biggest mistakes to make. If you are stressing on how to get that workout in then you are making it even worse than chilling out for your body. You don’t need that stress.
Movement is movement and if you are adamant on doing something, make it consistent and something easy to do.
Ideas:
a 20-minute workout
a long walk
hotel gym workouts
stretching
swimming
bodyweight exercises
bike ride
Plan ahead and make changes
Your schedule is probably not going to look the same as your normal routine, and that is okay.
We have to adapt to the changes and not make excuses.
This could mean, shorter workouts, fewer workout days, more outdoor activity, morning movement before plans, or walks after dinner. You could also add a new activity like tennis, golf, or swimming.
Fitness should fit into your life, not take over your life. Find what fits for you and stick with it.
Country Club of Asheville golf course
Try new activities:
Golf
Swimming
Tennis
Pickleball
Bike Riding
workout ideas
Here are a couple of full body workouts to save that anyone can do. These are something that you can do on vacation if you want to. Remember, pick the weight that is right for you and always modify if needed.
5-Minute Full Body Warm-Up:
1. March in Place or Walk – 1 minute
Lift knees comfortably
Swing arms naturally
Gradually increase pace
2. Arm Circles – 30 seconds forward, 30 seconds backward
Start small, then make larger circles
Helps loosen shoulders and upper back
3. Bodyweight Squats – 10 reps
Sit back as if into a chair
Keep chest up
Move through a comfortable range of motion
4. World's Greatest Stretch – 5 reps each side
Step into a lunge
Place both hands near the front foot
Rotate your upper body and reach toward the ceiling
5. Glute Bridges – 10 reps
Squeeze glutes at the top
Helps activate hips and lower body
6. Bird Dogs – 5 reps each side
On hands and knees
Extend opposite arm and leg
Focus on balance and core control
7. Jumping Jacks (or Step Jacks) – 30 seconds
Elevates heart rate
Gets the whole body moving
Full body dumbbell Workout:
Complete 3 rounds:
10 Dumbbell Squats
10 Dumbbell Shoulder Press
12 Dumbbell Romanian Deadlifts
10 Dumbbell Rows each side
12 Dumbbell Calf Raises
30-second Plank
Rest 60–90 seconds between rounds.
Full Body Bodyweight Workout:
Complete 3–4 rounds:
15 Bodyweight Squats
10 Push-Ups (modify if needed: on knees, use wall, use bench/step)
12 Reverse Lunges each leg
20 Glute Bridges
30 Mountain Climbers each leg / or knee to elbow (no hopping)(or raise your surface)
30-second Plank
Rest 60–90 seconds between rounds.
Vacations Are Meant to Be Enjoyed
You do not need to “earn” your vacation food or punish yourself with fitness.
Enjoy the trip.
Eat the dessert.
Go to dinner with family and friends.
Health is built from long-term habits, not one weekend away.
Have fun and enjoy your time off, you deserve it!
Trip to Highlands, NC