Summer holidays can be a great opportunity to increase your exercise frequency, quality of rest and also try some other activites such as ocean swimming, climbing, paddleboarding etc.

Weather you’re looking to kick-start a healthy lifestyle or simple want to keep things ticking on holiday and also limit the damage to their hard work which has been taking place leading up to the holiday, there’s plenty you can do.

TAKING STUFF WITH YOU:

If you want to travel light but take the odd piece of equipment with you while you’re away and without a gym then there are a few great options.

TRX: While it may seem costly, the TRX (or similar suspension training equipment) are extremely versatile. They allow you to work the entire body and have progressions/regressions for most exercises meaning that everyone from an experienced exerciser to a gym-novice can challenge themselves. There are also a number of great apps with free TRX workouts on them so, if you’re unsure what to do, you can have someone walk you through a workout step-by-step.

GLIDERS: There are a few options available to you, some which are very cheap (£10). Most places on holiday will have a tiled floor for these to work on so they offer an easy to pack, cheap and versatile exercise option. An alternative is to use two small hand towels/flannels. The majority of the exercises that you can do with these are core based exercises but they’re easy to pack and offer you some challenging workouts that you can even do in your room.

RESISTANCE BANDS: These take up a little more space and are a little heavier BUT… offer you a chance to do standard resistance work on the move. Again, they are really versatile and can offer you a different workout with improved time under tension if used correctly.

USE YOURSELF:

Alternatively, body weight workouts can be highly effective and challenging too. Plus, it’s probably something a little different to your normal exercise regime so it might be a refreshing change for a couple of weeks while you’re away.

There’s loads you can do and plenty of people on YouTube have pieced together workouts for you to follow too. Check this one for a few bodyweight ideas: https://www.youtube.com/watch?v=R819KfRrRe0

Or, if there’s a kids park nearby you have even MORE exercise options available to you. Like this park workout: https://www.youtube.com/watch?v=td4tRul_u5w

STAY ACTIVE:

Whether you decide to have structured “workouts” on holiday or not, it’s important to try and stay active on holiday. Walk, swim, climb, play, crawl and play. Rest is important but stopping your body from moving freely as it should is an absolute no-no.

QUICKFIRE GYM CIRCUITS:

If you’re on holiday it’s usually hot (you’d hope) – which might be bad for exercising. However, the gym hotel is usually empty – which is good for exercising. Why not make the most of this rarity and put together quick gym circuits? You can blitz through a number of exercises quickly and have the rest of your day to relax and enjoy your holiday.

THE FOOD STUFF:

Remember: “you can’t out train a bad diet”. So while cake and pudding might seem tempting at breakfast, lunch and dinner, aim for a MINIMUM of 50/50 as a good/bad food ratio. Be aware of what you’re consuming. Try to avoid unnecessary sugars and aim for the high protein options at all times.

Also: remember to drink plenty of water. Not JUST when you’re dehydrated by sip it throughout the day and remain hydrated; especially with the increase in temperature and alcohol levels that you might be consuming.

REMEMEBER… YOU’RE ON HOLIDAY!!!

Don’t let health and fitness ruin your fun. But likewise… don’t let your fun ruin your health and fitness!

You can find a number of workout ideas and equipment free workouts if you search “Michael Darren Personal Trainer” on YouTube.

Michael Darren, Personal Trainer and strength coach based in and around Marlow. MichaelADarren@Gmail.com