🏖️ Your Summer Travel Fitness Guide 🏋️♀️
1. Nutrition Tips – “Control the Controllables”
🍽️ Rule of 2: At each meal, aim to include 2 of the 3:
→ A lean protein (chicken, eggs, tofu, fish)
→ A vegetable (greens, peppers, broccoli, etc.)
→ A slow carb (potatoes, rice, fruit)
🍷 3-Drink Rule: Limit alcohol to 3 drinks max per day, and hydrate between with water. Don’t drink on an empty stomach.
🛫 Travel Snack Pack: Always keep protein-rich snacks on hand (beef jerky, protein bars, mixed nuts, Greek yogurt) to avoid airport junk or “hanger” decisions.
2. Workout Tips – “Movement > Perfection”
🏃♂️ Daily 20: Commit to at least 20 minutes of movement daily — this can be a hotel room workout, long walk, hike, or a pool bodyweight circuit.
💪 Travel Trio Workout (3x/Week):
10 push-ups
15 squats
20 mountain climbers
30-second plank
🌀 Repeat 3–5 rounds (no equipment needed)
📍Move More, Sit Less: Walk everywhere. Choose stairs. Bike when possible. Aim for 7K+ steps a day.
3. Sleep Tips – “Protect Your Recharge”
🛏️ Set a Bedtime Window: Stick to a 90-minute bedtime window — even if it’s later than usual, your body loves rhythm.
🌙 Black It Out: Use a sleep mask or blackout curtains to block unfamiliar light and help you fall asleep faster.
📱 No Screens 30: Power down your phone 30 minutes before bed to wind down and avoid blue light disrupting melatonin.
✅ Final Reminder:
Fitness doesn’t need to be perfect on vacation — it just needs to be present. Use these habits to feel better, stay energized, and return without the “I need to restart” guilt.
