Back in December, my husband and I went to one of the most amazing travel destinations on Earth… Australia!
It was absolutely incredible! The people of Australia were beyond wonderful, the sights were beautiful, (it’s summer there right now – another plus!), and nothing can beat seeing the Great Barrier Reef in person.
Here’s my husband, Ron, and I cuddling with a koala 🙂
But, a common question clients ask me is how to stay fit and on track with health goals, while still enjoying yourself on vacation.
Here’s strategies to do that, along with personal pictures from my trip. The most important thing I want you to think about while you read this, is how to personalize these strategies for you – and your preferences. Remember, there are no “one-size-fits-all” health or weight loss program. Personalization is key.
1) DON’T DEPRIVE YOURSELF PRIOR TO VACATION
I used to diet hard prior to vacations to give myself a “buffer” if I gained weight while away. What I learned after years of yo-yo dieting, though, is the more you restrict and feel deprived, the more you will binge later on vacation.
2) BUILD YOUR HEALTHY BASE BY FOCUSING ON YOUR #PVWs – AND DON’T FORGET TO BUILD IN A LITTLE SATISFACTION!
If you’ve been on my Insider’s List a while, you know “PVWs” stands for (Protein, Veggies, and Water consumption). These help build our healthy base.
On vacation, when possible I would build meals around my PVWs, but I also didn’t forget to sprinkle in a little extra satisfaction so I didn’t feel deprived at all.
Pictured: veggie omelet with tea, water, homemade sourdough bread and hash browns. What I did: I eat the majority of the omelet/veggies and shared the toast and hash brown. I felt balanced, healthy, but also not deprived since I got to sample some of the bread and hash brown that I wanted.
Pictured: Baked chicken filled with greens and veggies on the side. What I did: I enjoyed the chicken for protein, as well as the veggies. The sauce was a great vacation treat for a little extra satisfaction as well!
Pictured: Sitting on the balcony overlooking the ocean with some protein (scrambled eggs) for breakfast!
3) BE GOOD ENOUGH, BUT NOT PERFECT! (EAT FOODS THAT ARE WORTH IT)
As you can see with some of the pictures above, I had sauce on my chicken, bites of higher carb/fat foods, and cheese on my scrambled eggs. The key to “vacation fitness” is to be good enough (what I call the ‘big rocks’), but let go of the “smaller rocks,” like the occasional butter or cheese.
In addition, don’t waste your time on foods that are less than stellar, just because you are on vacation. There were many things I didn’t eat past one bite because they weren’t worth it (taste-wise) to me.
I did find foods that were worth it though, including Australian cookies (Tim Tam’s – amazing!!).
Also worth it: cake and red wine on our dinner cruise.
4) PLAN WAYS TO MOVE THAT YOU’LL ENJOY
We had so much we wanted to see, and we walked almost everywhere! We also hiked, and walked a 7 mile coast side route along near the beaches on the eastern shore. In addition, we snorkeled at the Great Barrier Reef.
Pictured: views from our coastal walk.
We walked to the Sydney Opera House!!
This was an average of how many steps we typically walked while we were sightseeing. Sometimes more, sometimes less, depending on the day.
5) DON’T OVERCOMPENSATE WHEN YOU RETURN HOME
In my yo-yo dieting years, my first thought after vacations ended used to be, “Let’s cut calories/carbs again and increase the exercise!” I gained so much I’d have to make up for it! In recent years, and especially this trip – that was not the case. I went back to my regular exercise plan and did not add extra workouts, like I would have in the past. In addition, I increased my water consumption a bit, because I felt like I was retaining a little water and bloating, from all the flights. After a day or so I felt much better.
I’ll leave you with one of my favorite forms of movement we did while on vacation – snorkeling at the Great Barrier Reef. Here’s a video with some underwater views from our time there!
Have you ever been to Australia or is it on your bucket list? If you hope to get there, or you’ve been there before reply and let me know where you’ve visited.
If you found this article useful, you may also enjoy my most recently published resource guide Beat the Weekend Binge.
Brand Spankin’ New Freebie: BEAT THE WEEKEND BINGE
If you haven’t picked up your free copy of Beat The Weekend Binge yet, you can get it HERE.
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It makes me angry there are not more resources out there to help us with issues like this.
The “perfect diet” doesn’t do us any good if we struggle with the mental/mindset stuff.
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I’ve put my best tools into it & I’ve been hearing great feedback already.
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Again, I’ve created this helpful resource to help you stop nighttime snacking and binging on the weekends. If you haven’t downloaded your free copy of Beat The Weekend Binge yet, you can get it HERE or simply let me know below so I can get it to you ASAP.