Vacations are meant to be fun, relaxing, and a break from the daily routine—but they don’t have to derail your fitness goals. At Pratt Personal Training, we help members navigate fitness, nutrition, and mindset so they can enjoy their vacations without coming back feeling sluggish, bloated, or unmotivated.
If you’ve ever returned from a trip feeling “off”, struggling to get back to your routine, or regretting some of your choices, this guide will help you stay on track while still having an amazing time.
Reframing Fitness while away: Why It’s Not a Chore
For many people, vacation means “time off” from everything—including exercise. And while that’s completely fine, the reality is that movement can actually enhance your vacation experience rather than take away from it.
Instead of thinking about workouts as a task, try thinking of them as:
✔ A way to start the day feeling energized.
✔ A mood booster—exercise releases endorphins, helping you feel good.
✔ A chance to explore—walking, biking, swimming, and hiking let you see new places.
💡 Pro Tip: A quick 10–30 minute workout each morning (bodyweight exercises or simple strength movements) can set a positive tone for the day—without cutting into your vacation fun.
📝 Looking for quick and easy vacation workouts? Check out these sample routines:
👉 Best Bodyweight Vacation Workouts
👉 10-Minute No-Equipment Travel Workouts
Nutrition Hacks: Small Tweaks That Make a Big Difference
One of the biggest reasons people struggle post-vacation is because they go into “vacation mode”—which often means unlimited food and drinks without any thought to balance. While enjoying yourself is important, a few small tweaks can help prevent that sluggish, bloated feeling when you return.
1. Use the “Water Between Drinks” Rule
- Every time you order a drink (alcoholic or not), order a glass of water, too.
- This helps reduce excess calorie intake and keeps you hydrated, making you feel better the next day.
2. Eat Until You’re Satisfied, Not Stuffed
- You don’t need to track every calorie, but try to listen to your hunger cues.
- Instead of eating until you’re overly full, stop when you feel comfortably satisfied.
💡 Why This Works: If you overeat and overdrink every day, you’re likely to come back feeling sluggish and unmotivated. But if you practice moderation, your return to normal eating will be much easier.
The Post-Trip Trap: Avoiding the “All-or-Nothing” Mentality
One of the biggest mistakes people make is going all-in before your trip, then going completely off the rails during your trip, and finally trying to overcompensate when they return. This yo-yo cycle makes it even harder to get back on track.
Instead, try these smoother transitions:
✅ Before – Don’t over-restrict; just focus on balance.
✅ During – Keep some healthy habits (walks, hydration, moderation).
✅ After – Ease back into your workouts without feeling like you need to “make up” for lost time.
📝 Want to avoid all-or-nothing thinking? Learn more about it here:
👉 How the All-or-Nothing Mentality Holds You Back
What Happens When You Return? Future You Will Thank You
Think about how you want to feel when you get back.
If you’ve ever returned from a vacation feeling bloated, sluggish, or struggling to fit into your clothes, you’re not alone. Many people gain 5–10 lbs of water weight after a week or two of excess food, drinks, and inactivity.
But here’s the difference:
- If you stay somewhat active, hydrate, and eat in moderation, you may only gain 1–3 lbs instead of 10.
- You’ll feel way more motivated to get back into training without the post-vacation slump.
💡 A Quick Mindset Shift: Instead of trying to “fix” things after vacation, focus on keeping up small, simple habits during vacation so you return feeling refreshed, not regretful.
Final Takeaways: How to Enjoy Your Vacation Without Derailing Progress
✔ Walk as much as possible—sightseeing, beach walks, city exploring.
✔ Hydrate between drinks—a simple rule that cuts unnecessary calories.
✔ Move for 10–30 minutes each day—even bodyweight workouts count.
✔ Eat until satisfied, not stuffed—you’ll enjoy food more without regret.
✔ Think about “future you”—how do you want to feel when you return?
Vacations should be fun and relaxing. But small, mindful choices can make a huge difference in how you feel when you come back. If you stay somewhat active, keep portions in check, and avoid the all-or-nothing trap, you’ll return feeling strong, refreshed, and ready to get back into your routine—without the post-vacation guilt.
Need Help Staying on Track?
At Pratt Personal Training, we focus on sustainable fitness habits that work for real life—including vacations. If you want a customized plan that fits your lifestyle, reach out today!
Check out these two websites for some sample workouts you can do on vacation!
👉 Best Bodyweight Vacation Workouts
👉 10-Minute No-Equipment Travel Workouts