5 Ways To Stay Healthy On Vacation

Who doesn’t love being on a holiday? After all, it’s the only time of the year when you can truly indulge and forget about work, stress, and training. Instead of waiting till after your vacation (or much later, for some people) to get your healthy eating habits back on track, there are several simple ways to maintain all that hard work you’ve put in throughout the year.

Yes, we understand that it’s hard to stay away from temptation, especially when you’re on vacation. Although it’s OK to indulge every now and then, it doesn’t mean that you should let all that hard work go to waste. Today, Evolve Daily shares 5 Ways To Stay Healthy On Vacation:


1) Spare a few minutes for exercise

We understand that time is precious when you’re on vacation. After all, you only have a few days to relax and do anything and everything that isn’t work related. With all these time constraints, you’ll need an efficient way to burn those excess holiday calories. Why not try HIIT? HIIT, or high intensity interval training is one of the best, time-saving set of exercises that can be performed in 30 minutes or less. Best of all, you don’t need to go to a gym. All you need is the energy to start and the will to keep on going!

Evolve Daily Tip: If you’re traveling with someone who does martial arts as well, why not get a few partner drills in?


2) Walk as much as you can

The best defense is always followed by a counterattack.

The best way to get some extra sightseeing in (and save the environment) is a nice leisurely walk. It will help you better acquaint yourself with your destination as well as sneak in some extra exercise. If you’re walking on your own, increase your pace for a better workout — or better yet, put on some running shoes and get some roadwork done!

Evolve Daily Tip: Track the number of steps you’ve taken with a fitness device such as a FitBit and challenge yourself to take more steps each day.


3) Try to get some decent shuteye

The punch you don’t see coming is the one that will knock you out.

It’s tough to get a good night’s rest when you’re on vacation. With all the social obligations, the late night partying, all these could take a toll on your sleeping habits. Poor sleeping habits lead to poor health and poor weight gain, and getting inadequate sleep during the holidays could increase your chances of gaining unwanted weight and getting sick. So when you’re on vacation, make it a point to get as many uninterrupted hours of sleep as you can. Trust us, your body will thank you for it!

Evolve Daily Tip: Avoid drinking alcohol before going to bed. Alcohol is known to disrupt sleep patterns and (depending on what and how much you drink) can contain an obscene amount of calories!


4) Tone down the drinking

8x BJJ World Champion and ONE Superstar Michelle Nicolini has one of the best guard games in BJJ.

One of the biggest culprits of your expanding waistline is alcohol. If you haven’t read our article on what alcohol does to your body, we suggest you do so. Full of empty calories, a single sip of alcohol could stay in your body for 2 hours, affecting every organ and system in your body. It also makes you feel sluggish, preventing you from enjoying your vacation to the fullest.

Evolve Daily Tip: Drink at least one glass of water in between each alcoholic drink. Doing so helps you limit your alcohol intake, keeping you satiated and sober for the rest of your vacation.


5) Sneak some healthy meals in

Brazilian Jiu-Jitsu is also known as “The Gentle Art”.

One of the biggest challenges of going on vacation is being able to stick to healthy eating. After all, your first instinct is to indulge and let loose. Although it’s OK to keep the indulging to a minimum, you should look to make up for these indulgent meals by adding more exercise in. You can also eat healthier meals to atone for heavier ones or skip dessert and go easy on the carbs. Another option is to eat healthier meals when you’re on your own. This way, you won’t feel the pressure from your friends/significant other about letting loose.

Evolve Daily Tip: When eating healthier meals on your own, opt for platefuls of nutrient-rich veggies, lean meats and fish.


As difficult as it may seem to prevent the slippery slope of holiday weight gain, by following these tips, you may just conquer your toughest challenge yet! So tell us, which of these tips will you try today?

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