10 Tips for a Healthy, Happy Vacation!


Summer is in full swing and vacation time is here! Kick back, relax and enjoy these 10 tips that will help you stay on track.  


Tip 1: Enjoy yourself & RELAX!  You are on vacation after all!  In the grand scheme of things, a week or so is not going to derail your progress or ruin your fitness goals. It’s all about balance, so go into vacation with the mindset that you are going to enjoy yourself, not guilt over it and get back to your routine when you return home.

Tip 2:  Come up with a nutrition plan before leaving for vacation.  This doesn’t have to be complex.  In fact, it can be as simple as making sure to drink extra water if you’ll be consuming alcoholic beverages or packing fresh fruit to enjoy throughout the day so you don’t overeat at dinner.  Small changes can make a huge impact if you plan ahead.

Tip 3:  Get active!  No matter where you travel, there is always a way to get exercise in.  Whether it’s taking walks on the beach, working out at a hotel gym for 30 minutes or even getting the family involved with an activity like bike riding, you can always find ways to get moving!

Tip 4:  Indulge when it’s worth it.  Just because you are on vacation doesn’t mean you have to eat and drink everything in sight.  Be mindful of your choices and indulge when it makes sense. If you are at a buffet, don’t put every single item on your plate just because it’s available to you. Only choose the foods that you love and enjoy it.  It’s so easy to snack mindlessly and eat unhealthy foods just because they are in front of us.

Tip 5: Pack snacks and take them with you on vacation.  I always have protein bars and shakes on hand when I travel.  That way when hunger strikes, I have something healthy at my fingertips rather than eating something unhealthy out of starvation.  When I’m flying, I always have healthy snacks that I love in my purse.  That way I’m not tempted by the sugary, high calorie snacks the airline offers.  While I’m on vacation I always have one protein shake a day because it helps curb my cravings, boost my mood and I feel better when I eat healthy.  Don’t forget to pack healthy snacks for the kids too! 

Tip 6: Drink lots of water!  Water will keep you well hydrated, aid in digestion and keep you from feeling bloated.

Tip 7: Avoid the all or nothing mentality.  Just because  you are on vacation doesn’t mean you need to treat every meal as your last.  Life is all about balance, so by all means enjoy yourself, but make small adjustments such as splitting dessert or only have one helping of your mom’s famous mac n cheese rather than an entire bowl.

Tip 8: Take a mental break.  Unplug from your work emails, stop scrolling social media and instead invest time in reading a new book, enjoy a relaxing massage or soak in the sunrise over a cup of coffee.  Be present!

Tip 9: Cook your own meals!  Visit your local grocery store and enjoy a delicious homemade meal that you have complete control of making. Stock up on fruits, veggies and prepare a healthy main course.  Enjoy marinated chicken on the grill with fresh corn on the cob and asparagus or perhaps a healthy pasta dish loaded with fresh veggies served with sweet potatoes.  Cooking on vacation can be a fun way to get the whole family involved!  Even if you enjoy visiting restaurants on vacation, you could choose one meal a day to cook yourself so that you aren’t going out to eat three times a day for the entire trip.

Tip 10: Sleep!  It’s understandable that you may want to see and do as much as possible while traveling, but that can quickly lead to a crash as soon as you get back home.  You know when you come home only to feel like you need a vacation from your vacation?  Yep, I know the feeling.  Avoid the crash by making sure you schedule in free time.  If you schedule activities, be sure you allow ample time to actually enjoy them.  Be sure to allow for free time whether that’s lounging poolside, walks on the beach, hiking a nature trail, relaxing in the morning or exploring the area without any plans.


Safe Travels!





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Courtney and her husband Matt were born and raised in St. Louis. Courtney stays home with their little boy, Noah and is a certified run coach and trainer. She found her passion in health and fitness through her own journey to better health, losing 50 pounds with good old fashioned diet and exercise. She has ten years of experience coaching run groups with Fleet Feet, Fit4Mom and she now coaches her own local Run Club here in St. Louis. A former 'couch potato’ to marathoner, she even ran a half marathon during each trimester of her pregnancy. Besides running, she loves early morning workouts at Burn Bootcamp, traveling, running around town in her workout clothes and baseball cap, spending time with her family and relaxing with a glass of wine! She’s all about having fun, laughing, spreading positivity, meeting new people and motivating others to live their happiest, healthiest life. She is thrilled to be a part of the STL Moms Blog team and can’t wait to share her health and fitness tips with you!