Vacation Guide


is a time to unwind, do nothing, and consume copious amounts of food and drink. Most people view their trip in this way. I was one of them as well.

Most importantly, I thought of summer vacation as a time to do nothing except chill. However, allow me to express how I felt:

 heavy, exhausted, bloated,  had water retention in my body, difficulties with the GI tract and when I put my dress on, I felt  unwell.

Yes, that’s because I was eating what i wanted and when i wanted and at the same time, doing no activities at all , except laying the whole day at the beach.

So here’s the point:

I’ve changed my perspective on vacation since I started caring about my body, nutrition, and mind. I began to realize that living a healthy lifestyle is a way of life that you maintain over time. You are living this way whether you are on vacation, on a business trip, or having a bad days. So no matter where you are or how you feel, you stick to your routine.

Since then, I’ve seen my vacation improve by taking more time for myself, reading books, participating in sporty activities, eating healthy fresh seasonal products that provide me with energy.

You’re taking a break from your daily life, but that doesn’t mean you have to throw away everything you’ve worked for.

Of course, some days of doing nothing and eating whatever comes to mind are necessary. And that is acceptable and permitted in my programs. You simply must understand how to balance your cheat days.

So here is a small overview  that might be helpful for you.

It is meant  for those on a weight loss program and  for those who don’t want to gain weight but stay the same.

  1. Be well-prepared

Take your snacks, supplements, and products from home. Of course, you can buy protein bars, shakes, and other products abroad , but it is preferable to get your favorite products directly and have them immediately when you need them.

  • Proteine bars ( 5x)
  • Proteine shakes
  • Vitamins
  1. Stick to your routine

Maintain your regular eating and exercise habits. No matter, where you are, you always will find food ,that you are allowed to eat and you have always the possibility to make your workout.

When you are in a hotel, there is always a gym. Use it! Get up early, make your 30-40 min workout and then chill the rest of the day. Investing a small amount of time in exercising, help your body to burn calories the whole day, even when you are resting.

  1. Concentrate on a high-protein diet

Proteins are one of the macronutrients that our bodies require in large (or “macro”) quantities. We need proteins for making new cells and for other important processes in our body. Furthermore, proteins help us lose weight by keeping us satiated for longer periods of time.

If it is difficult for you to eat proteins, you can always supplement them, by drinking protein shakes, which helps you to get your daily protein intake.

  1. Hydratation

When we sweat or move, we lose water. We have to restock it. Keep yourself hydrated, especially if you’re traveling to a warm country. Drinking at least 3 liters per day is essential because it promotes healthy body functions, improves food absorption, and improves GI tract performance. Additionally, water aids in the removal of water from the body, preventing bloating and water retention.

  1. Have good snacks in between

We tend to eat less between meals when it’s too warm. But we should!

Our bodies require a small amount of food intake frequently  order to function properly. When you don’t provide your body food for a long time, he starts to get energy from other places of your body, which throws your rhythm back.

Eating small meals in between prevent you from starving and grab to junk food.

Examples of good snacks are:

  • Fruit
  • Protein bars
  • Smoothies
  • Nuts
  1. Don’t mix up food

Food groups that don’t go together shouldn’t be consumed together!

When you mix up food that are actually in contrary to each other, food get spoiled in your body.

You begin to feel heavy, drained, and bloated. Processing all the different foods requires a lot of effort from your body. Stay to one food category.

Examples of foods that shouldn’t be combined:

  • Meat and dairy products, such chicken and yogurt
  • Pasta, beef, and fish
  • Pasta, rice, and meat
  • Fruit, pasta, and meat
  1. Fruit

Fruit is a dietary group that should  be consumed separately. Fruit that is particularly sweet, such watermelon, peaches, melon, strawberries, etc.., should be eaten separately.

Separately, here refers to eating fruit first and then having a meal one or two hours later.

Avoid eating fruit right after lunch or dinner.  It is a NO GO. You will feel heavy and food get spoiled in your body.

  1. Sports during vacation

Don’t skip your exercise. Have a good exercise schedule while you are on vacation. To maintain the balance, you must do it at least three times every week. You can, as was already mentioned above, look for a gym in a hotel, run along the beach, or join my online classes. There are numerous opportunities to engage in physical activity over the holidays. You can come up with a hundred excuses for why you shouldn’t exercise while on vacation, or you can just do it and feel much better. You help your body to adapt the warm weather better, to absorb food properly and to have much more energy.

As I always say, a solid workout is the mix of strength and cardio.  Example:

Two times a week a good strength workout of upper and lower body and one day cardio such as running.

  1. Cheat days

Cheat days are OK if they are handled properly.

First, they should be not outweigh your healthy lifestyle. Second,knowing how to balance cheat days, you will maintain your weight.

So here are some tips:

  • If you drink calorie-dense cocktails you should exercise this day or the day after.
  • When consuming pie and perhaps other junk food, you should try to eat it in the first half of the day and work out the next day.
  • When you are going for a dinner, you should limit your carbohydrates, proteins and fast intake in the afternoon in order to get these calories in the evening.
  • Cheat days should not add up and made with some days in between.
  1. Enjoy your time

Keep in mind: Maybe your are working since months on your body or even try to lose some weight.

It is not meant to overeat on vacation and throwing away your goals. Your body is already accustomed to living a healthy lifestyle, so don’t educate him otherwise.

  • Stay hydrated.
  • Move your body and don’t put him to standby modus.
  • Stay focused and grow mindfully.