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8 Ways To Feel Your Best While On Vacation

If you’ve got travel plans this Summer, there is no need to stress about weight gain or destroying any progress you've made recently. I've put together my eight ways to feeling your best while vacationing that will keep weight gain at bay.

Unless you’re preparing for a bodybuilding show or your ‘big day’ (cue wedding bells), there really isn’t any need to be super strict while enjoying a getaway.

We haven't been traveling nearly as much as we used to, but our latest trip to Arizona reminded me of the things I’ve always done while traveling that help me to reduce bloat, dodge jet lag & fill my day with energy. Let’s get into them, shall we...


Prioritizing movement into your day gets your blood flowing and burns calories without even thinking about 'exercise'. Walk instead of drive to the market or local shops. Start your morning with a hike or explore the local National Park(s). If you want to do some resistance training or a traditional workout, open your FASTerWay app and complete one of the “Travel Workouts” in your hotel room or gym.

Using a step tracker can help ensure you're getting an adequate amount of movement. 10,000 daily steps is a great baseline for most individuals.


The 16:8 Protocol works best for more people. Because traveling typically includes a lot of dining out and richer meals, consider intermittent fasting by limiting your feeding window to 8 hours a day. Outside of the 8 hours only consume beverages that consist of less than 50 calories with no fiber or carbohydrates like water, tea, black coffee.

An example of what that might look like would be waking up and having a big glass of water with squeezed lemon. In an hour or so have a cup of coffee. Break your fast around 12pm with a lovely brunch and stop eating by 8pm. Adjust your window to work for a late night. 


Memories over macros! This one might surprise you, but I don’t recommend tracking your macros while on vacation (unless of course you’re preparing for a big event like a wedding, reunion, competition, etc). 

One of the greatest joys of traveling is to taste the great local foods. I indulge, but aim to share my food as often as possible and listen for cues of satiation. No need to stuff yourself sick! 


Aim for at least 1/2 your current body weight in ounces daily. Don’t skip this! Make this a priority and your tummy will thank you, your skin will glow, and your energy will soar. 

Another tip with water - I like to drink 20-40 ounces over my 1/2 body weight goals the day before and after flying. This ensures that your body is properly hydrated to prevent the negative effects of jet lag.


Taking 10-15min once a day for deep breaths as you stretch your body can make you feel exponentially better. Only you know where you might have stiffness or tension so use this time as an opportunity to connect with your body and elongate your muscles. This is a great way to put yourself back in the moment and find gratitude in your day.


If weather allow, step into the sun for a moment. A kiss from the sun will instantly uplift your mood and increase your energy. If you struggle with sleep, getting into the sun has been shown to improve both the quality and the amount of your sleep you get each night. Try spending 5 minutes outdoors for every 30 minutes in front of a screen.

While it's still pretty hot outside, consider getting your daily doses of Vitamin D early in the morning and late afternoon. Anyone else a sucker for sunrises and sunsets? Double win.


Perhaps this should be #1. Taking a moment at some point of the day to pray and/or journal helps put everything in perspective and in result squashes anxiety.

Cortisol, the body's primary stress hormone, can either make or break your mood, energy, digestion, and more.

"Think of cortisol as nature’s built-in alarm system. It’s your body’s main stress hormone. It works with certain parts of your brain to control your mood, motivation, and fear."

Resource: WebMD

Taking some time at the beginning, middle, or end of the day really helps calm your mind which then calms your body and further improves your day.

While traveling can involve busy days, all you really need is a minimum of 5 minutes to reflect on your day and possibly write down a couple things you don't want to forget about the trip.


Being present means finding joy in the little things. Whether you're checking out waterfalls on Yosemite hike or sipping a Pina Colada on the beaches of Mexico, take a couple exaggerated inhales/exhales and live in this gift we call 'moment'.

Safe travels, friend! I hope these tips help you to feel your very best and make your trip all the more enjoyable.


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