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6 Tips to Stay Healthy & Fit on Vacation


No matter where you're going, vacation is a great time to relax, escape and indulge. But did you know the average person can gain 4-6 pounds in just one week of vacation?


If you've put in months of hard work to have a fit and healthy body, you may be concerned about completely sabotaging it on a few days of vacation. But don't let that deter you from going away. This vacation, you can make the commitment to stay healthy and avoid gaining any extra baggage in your badonkadonk.

These tips are easy to follow and they won't ruin your vacay:

1. Be an Early Bird
You don't have to set your alarm for the crack of dawn, but choosing to get up even 20 minutes earlier can allow you to get in a good quick sweat, raise your metabolism and get you energized for the day. Plus, getting it done early means you don't have to worry about when you will fit in your workout throughout the day. Here is a great workout that takes less than 15 minutes and doesn't require ANY equipment. Plus, all the fun vacation activities you do later in the day will be an added bonus to your fitness plan.

2. Indulge the Right Way
So much of going on vacation is trying new restaurants or sampling local foods. This is absolutely fine, just do so with caution. It's okay to enjoy a cocktail or two or eat a a meal that makes you feel a little guilty, but do not make overindulging the entire focus of your vacation. I usually recommend eating healthy for two out of the three meals each day. Aim to designate just one meal per day as your splurge meal. If you follow this rule, you will enjoy your vacation without feeling deprived.

3. Pack your Snacks
Knowing that there may not always be healthy snack options while you're travelling or even at your destination, it's essential to always pack some healthy snacks and bring them with you. I throw these go-to, easy-to-travel snacks in my suitcase:

-Healthy snack bars (I'm a KIND bar fanatic, so I always travel with these)

-All-natural beef jerky (I order Field Trip in teriyaki usually - you can use my discount code: FitStrongandSexy to get 15% off)

-Trail mix of dried fruit and nuts (I love Bear Naked’s Fruit and Nut Power Mix)

4. Eat Healthy Airport Snacks
Now you can find healthy snacks at just about every airport, whether it's yogurt and whole fruits, or yummy nutrition bars, trail mixes or  nuts and seeds. These healthy snacks will encourage you to eat healthier meals during your entire trip.

5. Squeeze in Quick but Effective Workouts
If you don't have access to a gym (or don't want to spend your vacation in a sterile hotel gym), there are many options of quick online workout videos you can do in your hotel room. Check these out here. I also recommend packing a jump rope; it's an excellent form of efficient cardio, and you don't even need an Internet connection.

6. Order Healthy Foods
While I try to prepare all my meals healthy and whole myself while traveling, I prefer to splurge on dinner in a restaurant. Whatever your favorite meal is, try to start each meal with a salad (dressing on the side) or fresh veggies, and avoid overly fatty appetizers. Ask your server to leave out the extra oils, butter, salt or sugar, and don't be shy to ask them how your meal is prepared. You want to avoid high-calorie, high-fat, low-nutrient items on the menu. Usually, most things labeled as fried, crispy, sautéed, breaded, creamy, au gratin and most things with the word butter. Try to stick to choosing menu items with the words steamed, broiled, charbroiled, grilled, poached, roasted and stir-fried. You can also ask that stir-fried or sautéed items be steamed or prepared with broth or wine to cut calories. Lastly, I try to avoid buffets. While they are enticing, it's hard to control your portion sizes and the sheer amount of food you may want to eat.

Now, viva la vacation, wherever that may be, and come back feeling refreshed and rejuvenated rather than tired and heavy!


Readers - Are you taking a vacation this year? Where are you going? Are you planning to try to stay healthy or are you planning to overindulge the whole time? How you do stay healthy and eat healthy while you are on vacation? Leave a comment below and let us know.

Amanda Russell is a top-rated fitness and lifestyle writer, professional keynote speaker, Olympic-trained athlete, model, spokeswoman, founder of and one of the industry’s leading experts in fitness, wellness and change.  Amanda has her own professional online workout channel and talk show. She can be found writing about life, fitness, wellness and change on her website: To watch Amanda's show, visit AmandaRussell.TV. She was recently named as one of Google’s “Next Top Fitness Trainer’s in 2012.”

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