you don’t have to “fall off” just because you’re on vacation.
If you’ve been training hard and eating well, you’ve built momentum. And momentum is easier to maintain than rebuild.
Here’s how I stay dialed in when I’m traveling—without obsessing or being that guy bringing chicken and rice to the beach.
1. Set an Intentional Floor (Not a Ceiling)
I don’t try to hit every macro or PR my workouts on vacation. But I do set a floor:
- 1 movement session a day
- Protein in every meal
- Hydrate like it’s my job
That’s my minimum. It keeps me grounded without killing the vacation vibe.
2. Walk Like a Local
Most people eat more and move less on vacation. I flip that. I use it as a chance to explore new places on foot.
Whether it’s beach walks or early morning movement before the crew wakes up—walking keeps my appetite and energy dialed in.
3. Workout Early, Then Enjoy the Day
If there’s a gym, great—I’ll lift 3–4 days.
If not, no problem. I keep it simple and efficient:
💥 EMOM Workouts (Every Minute on the Minute)
Pick 3–4 movements: legs, upper body, core, and some conditioning.
Rotate through them for 20-40 minutes depending on your time.
Example EMOM (20 Minutes):
- Min 1: 15-20 Air Squats
- Min 2: 20-30 Push-Ups
- Min 3: 20-30 Sit-Ups
- Min 4: 45 Sec Jog/Sprint or Fast Walk. Find a point and move there and back within the minute. Leave a few seconds for rest!
At the beach?
I’ll set my towel up 20–30 yards from the water.
Then one of my minutes is: run into the ocean and back.
It spikes your heart rate and puts a smile on your face. Win-win.
🏃♂️ For the Runners
Set a 10–25 minute running clock.
Run away from your starting point for half the time.
Then try to beat your time back.
That last stretch gets spicy—and it turns your jog into a challenge.
You don’t need to punish yourself. Just move with intention and get it done early—so you can enjoy the rest of your day guilt-free.
4. Eat Like an Adult
I don’t “earn” food. I also don’t binge just because I’m off routine.
Instead, I:
- Anchor meals with protein (meat, eggs, seafood)
- Keep snacks, bread baskets and sugar in check
- Enjoy one or two indulgent meals—but don’t let every meal go off the rails
It’s not about perfection—it’s about control and awareness.
5. Plan Your Re-Entry
The worst thing you can do is come home with no plan.
Here’s what I always do:
- Have groceries or a clean meal ready for Day 1 back
- Get to the gym within 24 hours of returning
- Don’t “wait for Monday”—just start again
The faster you get back to structure, the less damage gets done.
6.What About Alcohol?
vacation and cocktails go hand-in-hand for a lot of people. If you're going to drink, the key is to be aware and selective, not careless.
Here are a few lower-calorie, lower-sugar options that won’t wreck your progress:
- Tequila + soda water + lime (100–120 cals)
- Vodka + soda (90–110 cals)
- Light beer (usually 90–120 cals)
- Dry wine (120–130 cals per 5 oz)
What I avoid:
Sugary mixers, frozen drinks, and anything that comes in a novelty glass with an umbrella. Those can easily hit 300–600+ calories without even realizing it.
Final Thought:
Vacations are for rest, connection, and fun—not for losing everything you’ve worked for.
Staying on track doesn’t mean being perfect. It means staying conscious, intentional, and committed to long-term momentum.
Enjoy your trip. Move your body. Eat like an adult and if your beach workout includes a sprint into the ocean? Even better.
Coach Scott
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