How to Stay Consistent With Exercise During Summer Holidays

One thing I tell myself during the summer holidays isn’t how I’m going to fit a workout into my day but when. We know it is a busy time and we should also take the pressure off of ourselves by knowing it is also FINE to take a break and use the time away as recovery. However for many (myself included) it really makes all the difference to just move and even if your workouts are short and sharp it can be a gamechanger for your mood and energy throughout the day. I love my 10/15 minute sessions for that very reason. Here are a few top tips on how to stay on track.

What Can I Do To Stay In Routine?

The key is to keep it simple. When you’re short on time you don’t need a complicated routine to stay active. As in many of my classes you’ll find that bodyweight training can also be incredibly effective when you focus on quality movement.

The best approach is to stick to functional movement patterns that work multiple muscle groups at once. These compound exercises build strength, improve mobility and balance, elevate your heart rate and will help maintain muscle while you’re away. If you have room in your suitcase, pack a short loop resistance band (Amazon has a good selection), they’re a great way to increase the challenge of almost any exercise without taking up space. You’ve likely heard me say before – even a couple of water bottles or cans are a great replacement for dumbbells. 

Focus on key movements such as:

• Squats – Strengthen your quads, glutes and core while improving lower body strength for everyday activities.
• Lunges – Build single-leg strength, improve balance and stability 
• Push-ups – Develop upper-body pushing strength by working your chest, shoulders and triceps
• Rows – Strengthen your upper back and biceps while improving posture 
• Hip Hinges – Exercises like glute bridges or Romanian deadlifts strengthen your glutes, hamstrings and lower back (essential for a healthy, strong posterior chain)
• Planks – Improve core strength, stability and spinal support

No-Equipment Full Body Workout

Complete 3-4 rounds of the following workout with 20 seconds between each exercise and 60 seconds between rounds and remember to keep hydrated! 20-30 mins of purposeful movement a few times during your trip is a brilliant way to keep on track:

• 12 Squats
• 10 Lunges per leg
• 8 Push-ups (modify on your knees or against a bench if needed)
• 12 Glute Bridges or 10 Single-Leg Hip Hinges per leg
• 30–45 Second Plank
• 30–60 Seconds of Jumping Jacks or High Knees

Stack Movement Into Your Day

Aside from your planned workouts, remember that staying active doesn’t have to mean setting aside 30 minutes for a dedicated session. Get creative! Walk to breakfast instead of driving, take the stairs at the hotel, enjoy a longer swim, or kick a football around on the beach with the kids. Hire bikes instead of taking a taxi or explore a new town on foot. These all contribute to keeping you active and they often don’t even feel like exercise because you’re simply enjoying your holiday. Just remember to go early before it gets too hot and wear light, breathable fabrics.

Fuel Your Body Without Missing Out

Rather than focussing on restriction, think about balance – holidays are there to be enjoyed! The key is to continue eating normally the day after, fuel yourself with healthy vegetables, salads, and protein and ensure you drink lots of water. One indulgent night won’t undo weeks of progress, just as one healthy meal won’t change everything overnight. 

A Final Thought

Consistency doesn’t have to mean perfection. During the summer holidays, I don’t expect my routine to look exactly the same, but I do make a conscious effort to plan when I’m going to exercise. Whether it’s a quick strength session, a morning walk or a swim, deciding in advance makes it much more likely to happen, while still leaving plenty of time to relax and enjoy the holiday. I like to get my own workouts done early before the rest of the house is up!

Most importantly, don’t feel like you have to restrict yourself. Enjoy the meals out, the treats and the extra downtime without guilt. Every workout, walk or bit of movement helps maintain your strength and keeps your healthy habits ticking over, making it much easier to get back into your normal routine when summer comes to an end.

As always, any questions please do get in touch. 

Caroline x