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  • Writer's pictureTaylor Rodriguez

4 Tips to Keep You Fit During Summer Vacation

4 Tips To Keep You Fit During Summer Vacation

Despite the recent events in our world, schools are finally getting out and I’m sure many families are ready to head out somewhere outside their normal four walls. Typically, this is a time people let loose, workout less, and indulge in some of their favorite foods and beverages while exploring new environments. Truth is, there is nothing wrong with that!

Nutrition protocols require flexibility and periodic breaks to maintain long-term sustainability. However, more often than not this “time off” turns into a few weeks and months of inactivity and being a little TOO relaxed, ultimately resulting in a decrease from ideal health goals.

So, is it possible to go out and enjoy summer vacation and maintain, or even dare I say improve results, during our time off...YEP! Here are some strategies I implement every summer break.


Most vacations involve some sort of daily activity whether it’s walking around theme parks, exploring new cities, or playing around by the water. All of these activities increase NEAT (non-exercise activity thermogenesis) resulting in more calories burned throughout the day, so having to kill yourself during a workout over the fear of gaining weight really isn’t necessary. If you do want to workout since it might be a low activity day, be sure to knock out some strength or resistance training early in the morning to get it out of the way. I guarantee you that you will not feel like working out once you’re engaged in a day worth of fun activities.


If you know what you’re going to be treating yourself with some “fun foods” such as pizza, burgers, wings, etc. plan around it! All of these foods contain high amounts of fat and calories so to keep things as balanced as possible, be sure to eat the majority of nutrient-dense foods earlier in the day that are packed with protein and fiber. This way, you are getting in the most important macros first without throwing your ideal physique out the window.


Yes, vacationing should be fun but from personal experience with clients, I typically see a very high increase in alcohol intake while seeing a dramatic decrease in overall hydration. Most of us know by now the impact alcohol has on the human body so be sure to keep water intake high throughout each day to make sure you are properly fueling your body while eliminating toxins. Packing jugs of water or stopping by a local supermarket can help provide that visual reminder we all need


Human beings are homo sapiens, meaning, we naturally prefer routine and are hesitant towards changes that disrupt our daily lives. Thus, when we leave for vacation, it throws our entire bodies out of balance. We aren’t eating the same foods, we aren’t working out or eating at the same times, our sleep schedules are disrupted, etc. All of this can cause our biofeedback to decline rapidly and fight back. We might feel more fatigue despite being on vacation, we might suffer from irregular bowel movements, we might suffer from dehydration, brain fog, and more. So, in your new environment, what can you realistically control? Can we stay hydrated by purchasing gallon water jugs? Can we do 30 minutes of yoga to calm the nervous system? Can we make sure to get 7-8 hours of sleep? There are always things we can do to maintain our results if we don’t try to ignore the signals our body tries to send us.

Vacationing should always remain fun and be a time period of rest and mental restoration. But, there is nothing wrong with wanting to maintain the goals that you’ve worked so hard for in the past year. Use this time to be a little kinder to yourself and if you are struggling with your nutrition protocol, contact us today for a free consultation.


"Coach Taz" aka Taylor Rodriguez is the owner and head coach of Taz Fitness & Nutrition. He is a Personal Trainer & Nutrition Coach located in Deltona, FL that coaches individuals online and in person. Taylor was a former partying pro wrestler turned fitness enthusiast after the economic downturn of 2008-2010. After losing almost 70 lbs, his new passion is to help struggling individuals find new confidence within themselves to achieve any goal that they see possible. To begin coaching with Taylor or to request a free consultation, contact us today.

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