Staying fit during spring break doesn’t mean you have to skimp on fun. Whether you’re hitting the beach, exploring a new city, or even enjoying a staycation, there are plenty of ways to keep active and maintain your fitness goals. Here’s a guide with easy, on-the-go tips to help you stick with your fitness plan while enjoying your break.
1. Plan Ahead and Pack Smart
Bring along workout gear, including sneakers, comfortable clothing, and any small equipment like resistance bands or a jump rope. Having these items readily available makes it easier to squeeze in a workout. You can also pack nutrition supplements and protein bars.
You may already know Sarah Bowmar, with her popular social media presence as a health and wellness guru. She is passionate about health and fitness and loves connecting with women looking for tips and advice on living healthier lives. Plus, she and her husband, Josh Bowmar, are co-owners of Bowmar Fitness, Bowmar Nutrition, and APEX Protein Snacks.
When traveling, Sarah suggests, “You can bring Bowmar Nutrition supplements on planes for domestic flights except for the nut butters. And if you don’t want to bring full tubs in your suitcase, our 20-oz shaker cup comes with mini containers to put some of the powders in. Additionally, we offer many sample packets, so you can conveniently pack those, too.”
“I also love bringing a pilates ball when traveling — it can deflate and inflate and you can look up workouts online to do”, states Sarah.
2. Research Your Destination
Before you embark on your spring break journey, a little research can ensure you maintain your fitness routine. Start by scouting for local gyms near your stay that offer day passes. This is a convenient way to keep up with your workout routine without committing to a long-term membership. Alternatively, immerse yourself in the beauty of your destination by planning outdoor activities. Hiking, biking, or joining walking tours not only provide a great cardiovascular workout but also allow you to explore the scenic views and local culture.
Moreover, many hotels are equipped with fitness centers or swimming pools. These facilities are perfect for squeezing in a workout session, whether you prefer a morning swim to kickstart your day or a gym session to wind down in the evening. These amenities can seamlessly integrate fitness into your travel itinerary, ensuring you stay active and energized throughout spring break.
3. Stay Active While On the Go
Incorporate exercise into your day. Aim for daily activity. It doesn’t have to be a complete workout session; even a 20-minute high-intensity interval training (HIIT) session, a brisk walk, or a morning swim can make a big difference.
Get out and explore. Instead of taking taxis or public transport, walk or bike to your destination. This gives you a unique perspective of your vacation destination and helps you stay active. Sarah notes, “This will help you get to a minimum goal of getting 10,000 steps a day. Also, if you’re short on time 150 burpees are a great quick aerobic exercise you can do anywhere.”
But for the truly dedicated fitness aficionado, Sarah recommends these circuits while traveling.
Dumbbell only shoulders:
- 5 rounds
- 20 arnold press
- 20 lateral raises
- 20 crawlouts
- 20 upright rows
- Rest
Dumbbell only arms:
- 8 rounds
- 10 supinating curls
- 10 kickbacks
- 10 hammer curls
- 10 dips
- 10 close grip push-ups
4. Focus on Nutrition
Drinking enough water and staying hydrated is crucial, especially if you’re in a warmer climate or consuming alcohol. Staying hydrated helps control hunger and maintain energy levels. Healthy food choices will also help you keep your fitness goals on track. Opt for balanced meals that include vegetables, fruits, lean proteins, and whole grains. Enjoy local delicacies in moderation, and remember to have a healthy breakfast to start your day right.
Also, while on vacation, be mindful of alcohol intake. Enjoying a drink or two is part of the vacation for many, but alcohol can add a lot of empty calories. Opt for lighter options like light beers, wine, or spirits with low-calorie mixers. And don’t forget to carry healthy snacks like nuts, fruit, or protein bars. This can help you avoid eating unhealthy snacks when hunger strikes between meals.
5. Stay Motivated
Set realistic goals. You might not be able to stick to your regular fitness routine, and that’s okay. Aim to maintain your fitness level rather than improve it. Adjust your goals to be realistic for your vacation schedule.
Sarah adds, “Our goal when Josh and I travel isn’t to make progress; it is not to lose our progress. Vacation work outs are for maintenance, not to break a PR.”
Experts also recommend finding a workout buddy. Engage with friends or family members interested in staying active during the break. Having a workout buddy can increase your motivation and make exercising more enjoyable.
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6. Rest and Recover
Listen to your body. Rest is just as important as activity. Make sure to get enough sleep and take days off from intense activities to allow your body to recover.
Time away from your usual routines can also be the perfect opportunity to practice mindfulness. Vacation is a time to relax and recharge, both physically and mentally. Practice mindfulness or meditation to reduce stress and enhance your overall well-being.
Adopting these fitness strategies during your spring break doesn’t mean sacrificing enjoyment for the sake of staying in shape. By integrating these suggestions into your holiday plans, you can ensure that you enjoy every moment of your vacation while still aligning with your health and fitness objectives. Embrace the opportunity to relax, indulge in new experiences, and stay active. Remember that maintaining your fitness routine while on vacation is about flexibility and finding joy in staying active, ensuring that your break is enjoyable and beneficial to your overall wellness.