expert top tips from PTs


Listen, we love nothing more than running our email out of the office, taking a plane (or train, car, boat, etc.) All we can get after the last few years). However, after a few days of strong cocktails, lounging by the pool and swapping out your regular bowl of porridge or an omelet for a sprawling breakfast buffet, it’s easy to start feeling more lethargic than summer.

Whether you’re a CrossFitter fan, a runner, or in the middle of an affair with a counterintuitive movement, kicking out healthy habits that make us feel at home can wreak all kinds of havoc. This will probably leave you feeling supported – we’ve all been there. Perhaps you find your energy levels drop; We got that too. You may end up feeling less like yourself.

Even if you’re trying to exercise on vacation, you have climate change to contend with, substandard gym facilities at the resort or the fact that you have no equipment at all in your Airbnb.

Of course, there is no moral obligation to stick to holiday health and fitness routines. In fact, throwing our usual routines out the window in favor of giving our minds and bodies a break is something we likely won’t be able to do enough. But it’s a good idea to get some input from the pros if you feel you need a little advice.

That’s why we hired some of the best health, fitness, and well-being experts around the world to give you their best, hard-earned, and long-learned advice on how to maintain healthy holiday habits, from embracing “loading week” to topping. electrolytes; If you can get away with that thrilling novel, you might find it useful.

Use your vacation as a ‘week delay’ if you’re training

Laura Lin, PT and Online Trainer

“Holidays are for rest, relaxation, and escape from reality and your daily routine. Change in weather and environment works wonders for mind and body, as well as taking a break from your exercise routine. If you have been following a training program for a few months, a week off can actually benefit your body.”

It’s called a ‘deload’ week and there are so many benefits: from avoiding fatigue and overtraining to promoting better recovery and helping you stay motivated. A week of delay doesn’t mean you have to stop training completely, so it’s a great option for those who feel like they still They wish to maintain some form of training while they are away.

Women doing edge push-ups
A week of loading could result in you doing the single bodyweight circuit or 5km slower than usual.

“So what? You could simply use the week to slim down by reducing the amount of training you were doing. You could also reduce the weights you were using – keeping your workout light enough that you still feel comfortable but heavy enough to make you feel like you exercised and kept on the movement of your body.

“If there is no gym or exercise facility where you are staying, pack resistance bands and a jump rope. These items take up no space in your luggage and weigh almost nothing and there are many different exercises and circuits that you can do with them. Using your own body weight is also one of the The best form of resistance training is often underrated. It costs nothing, it’s always available (unless you’ve had a lot of cocktails the night before) and you can train every muscle group.”

Embrace a mini workout – even if it’s only five minutes long

Helen Maria Valivino, Intuitive Movement Coach and Founder of the Mindful Movement

“We might get into the mindset that an exercise or practice is only worthwhile if it’s been done for a certain amount of time in a specific location (gym, studio, after a class), but that’s not true and it’s a somewhat inflexible way of looking at your relationship to fitness. physical.

“Spending just five or 10 minutes moving in a way that feels good enables you to get agency on your fitness routine while enabling you to maintain an existing habit without missing out on valuable pool time. Maybe start with five minutes of HIIT or sun salutations; that might turn out to be 30 A minute, but if it’s not, don’t worry. You’ve made time for yourself and that’s it.”

Don’t feel guilty about not exercising on vacation

“First of all, there’s no need to feel guilty about not exercising on vacation, especially if it’s part of your routine at home — you’re not going to undo your hard work by indulging in or quitting work for a week.

“Letting your fitness regimen a little slip up won’t affect your long-term goals or cause you to lose fitness, making memories with your loved ones is very important. But if you want to stay in shape, take a different approach to movement; maybe a nice walk is a good way to go.” On the beach first thing or before bed is best.

“Find a new activity to try, such as taking a walk, staying hydrated, or simply taking the time to rest away from the busy home life while ensuring you have some food that makes you feel good. Remember that there is no “good” or “bad” food, our amount of Each can make us feel different, which is why finding balance is so important.”

You can walk everywhere, even if it’s just rounds in your hotel

Luke Hughes, PT and founder of OriGym

“Healthy vacation choices don’t have to be complicated. It’s perfectly normal to indulge in much-needed vacations, and you shouldn’t feel any guilt or shame about it. But, if you’re looking to continue your healthy vacation habits, the easy way And the fun thing to do is to walk.

“There has been a lot of research on how walking brings about a myriad of health benefits, but perhaps one of the easiest ways to continue a healthy lifestyle while still treating yourself to these hard-earned rewards is something as simple as a course at the spa that Staying in it or strolling the streets near your hotel has the potential to build muscular endurance, maintain your normal metabolic rate, and improve your mood, even if the weather isn’t cooperating.

“You’ll also have the added benefit of seeing the beauty of the place you’re staying in, whether it’s sunshine or not. See the sights and local culture, stroll along the shoreline and enjoy the beauty of the new area, while maintaining the healthy lifestyle you’ve worked so hard to build.”

“In the end, though, it’s all about balance. Walking is a great way to stay fit and explore what your surroundings have to offer, but it’s also important to spend a day or two lounging by the pool or at the beach. You’ve got a break, and how to spend it is a must. to reflect that.”

Stay hydrated to beat puffiness

Patrick Dooley, PT and Relationship Manager at John Reed Fitness

“Staying hydrated, from the moment you hop on board and throughout your flight—especially if the weather is hot—is an effective way to feel comfortable. When flying, the air conditioning, altitude, and jet lag can leave you feeling dry and bloated. Water rejuvenates Electrolytes and helps you feel comfortable.

“I would also recommend drinking a glass of water for every alcoholic beverage on vacation, bringing your own water bottle for a consistent refill and starting each day with a big glass of water. Remember that you can still be vigil while having fun.”