From Holiday Vibes to Training Triumphs – Stay Strong All the Way
Whether you're jetting off overseas or escaping the Melbourne winter for a week of fresh scenery, taking a break doesn’t have to mean leaving your fitness behind.
With more of our Healthy Fit community heading abroad—visiting family, chasing sun —we know the usual rhythm can shift. But the good news is you can still maintain your strength and fitness even while on holidays. A few intentional choices can help you feel energised, mobile, and strong while you're away.
Here’s a simple and effective way to maintain your fitness without missing out on the holiday fun:
Maintenance is your Friend!
On holiday, your goal is to maintain your results and conditioning so you can return to the gym easily and continue with your routine! Over the years we’ve seen clients go away for varying lengths of time and the ones that do a little bit of movement each day, find it easier to return the gym.
A short session or a bit of daily movement is all it takes to keep your body feeling great, keep your training routine and allow you to maintain some your conditioning results.
Minimum Gear, Maximum Impact
Lucky enough to have a hotel gym? Great! Use their equipment just like you would at home. But don’t stress if there is no gym nearby - body weight exercises work wonders anywhere. To match your usual weighted workouts, simply increase the reps. For example, if you normally do 10 barbell squats, try 20-30 bodyweight squats instead.
Packing light? Bring resistance bands or a skipping rope – both are small, travel friendly, and add an extra challenge to your holiday workout routine. No excuses required!
Walk, Dance, Move
Everybody on holidays walks and it is fantastic! In fact, most people do more steps and daily activity on holidays that in their normal daily routine. Go sightseeing, climb a trail, explore a market, swim in the ocean between sunbakes, or dance the night away. You’re moving, and it all counts.
Eat Well (Most of the Time)
Holidays are for enjoying food and drinks – empanadas in Peru are amazing; but if you’ve been working hard on your nutrition, try to keep some good habits going:
Include protein with your main meals.
Carry healthy snacks like nuts, fruit, or trail mix
Drink plenty of water and stay hydrated while exploring
Your body will thank you with better energy and smoother recovery, helping you maintain fitness while travelling.
Rest is Part of Training and Your Fitness Results
Use this time to reset and recharge. Sleep in, stretch, take naps, and reduce your stress. Let your nervous system recover so you return to training feeling refreshed – not exhausted.
Returning to Training – The Smart Way!
Returning to the gym is actually a great time to reap the rewards of your break. During your first few weeks, your body is more sensitive to training. This means that you don’t need as many reps or as much weight to make progress. This is great as normally when you train regularly you need to increase the weight or reps regularly to overcome the body's ability to adapt to training and get stronger and fitter.
Here are some tips we recommend for all Healthy Fit clients returning from time away:
Keep it Light!
Reduce your weights. Forget about what you were doing before your holidays and start at 50-60% of your usual load. Your numbers will come back over the first few weeks of being back in the gym but initially focus on movement quality and keeping at least 3 reps in reserve on each set!
Keep It Familiar & Consistent
Stick to the exercises or training blocks you did before your break. Familiar moves at lighter loads will help re-introduce training and reduce soreness in the first week or two. This will help your consistency and in turn improve your results! Your strength and fitness will bounce back quickly if you stay consistent. No need to rush it.
Set a Fresh Goal
Holidays can lead to change in perspective. Your return to the gym is a great time to set new training goals. Speak to your trainer and set some new targets to aim for – something exciting to keep you motivated in the months ahead.
To help you stay fit and strong while on holidays, book a session with one of our Healthy Fit personal trainers. They’ll create a personalised holiday training plan tailored to your travel schedule and fitness goals.