How to Stay on Track with Your Health Goals While on Holiday (Without Missing Out)

Let’s be real, life doesn’t stop just because you’re working on a health and fitness goal. There are birthdays, long weekends, trips away, holidays, and celebrations and you deserve to enjoy them! But if you're aiming to stay consistent and make progress, it’s totally possible to strike a balance between fun and focus.

Here are some of my top tips for navigating a holiday or short trip away without completely veering off track:

Let Go of the "All or Nothing" Mindset

This is the biggest game-changer. Going away doesn’t have to mean you either "stay strict" or "blow everything." Progress isn’t made in a perfect week, it’s made in the consistent weeks that follow. Enjoy your trip but choose small daily wins that align with your goals.

Keep Your Morning Routine Solid

Whether it’s a walk, a glass of water, a stretch session or a healthy breakfast, how you start your day matters. Choose a positive anchor each morning that reminds your body and mind: I’ve still got me.

Prioritise Protein at Each Meal

Holidays often come with indulgent foods, and that’s OK! But keeping your protein intake high will help keep you full, reduce snacking, and protect your muscle mass. Choose:

• Eggs, yoghurt, or a protein smoothie at brekkie

• Grilled meat, seafood, tofu or legumes at lunch and dinner

• High-protein snacks like nuts, jerky, or a protein bar if needed

Move Daily (But Make It Fun)

You don’t need a gym to stay active. Think:

• Beach walks or sunrise hikes

• Pool laps or bodyweight circuits

• Hotel room workouts (I can write you one!)

• Exploring a new city by foot or bike

Aim for 20–30 minutes of intentional movement daily, even if it’s light.

Hydrate Like It’s Your Job

Especially if you’re indulging in more food, sun, or drinks than usual. Dehydration can mimic hunger, mess with digestion, and make you feel flat. Carry a water bottle and aim for 2–3 litres per day.

Be Selective, Not Restrictive

Choose treats that are worth it and skip the mindless extras. Love gelato by the beach? Go for it. Not fussed on the bread basket or airport snacks? Leave it. You’re allowed to enjoy food without guilt or overdoing it.

Get Back to Routine ASAP Post-Trip

The real magic is in your comeback. As soon as you're back, slide straight back into your normal training and food routine, no punishment needed. One weekend or holiday won't ruin your progress, giving up when you return might.

Remember This:

You’re not doing this for perfection, you’re doing it for a lifestyle that lasts.

So yes, enjoy the break. Sip the wine. Eat the pasta. Watch the sunset. Just don’t forget that you’ve still got goals that matter to you. And you’re more than capable of doing both.