The Fitness Mistake I Made on Every Vacation (Until Now)

There were seasons of my life where traveling—or even just a vacation—wrecked my progress.

I’d be ultra-restrictive leading up to a trip, only to go completely off the rails once it started.

I mean, I earned it… right?

Too much drinking, binging on food and sugar, skipping workouts—I’ve messed up more times than I can count.

Every time, I’d come back feeling guilty, bloated, and 5–10 pounds heavier.

And while most people will tell you that “one week won’t ruin your progress,” here’s my unpopular (but honest) opinion:

One wild week can undo weeks—or even months—of hard work.

I can think of multiple trips where it took me 4–6 weeks of strict training and nutrition just to get back to baseline.

That’s frustrating.

So what changed?

I got sick of repeating the same cycle. I realized how unhealthy it actually was—not just physically, but mentally and emotionally too.

Those restriction–binge–restriction cycles wore me down.

If you’ve been there, you know the feeling.
Vacation, birthdays, weddings—any excuse to go off the rails—it gets exhausting.

We just got back from a family trip to Florida. It was a blast, and while traveling with a 3.5 and 1.5-year-old isn’t always “relaxing,” we made some amazing memories.

And for once, I came back feeling good—physically and mentally.

Here are 5 things I focused on to avoid setbacks (and actually keep my health and fitness progress moving forward):

1. I Set Loose Goals and Boundaries

I didn’t expect to make fitness gains on this trip—that’s not the point of vacation. But I also didn’t want to come home feeling behind.

My two simple boundaries:

• Aim for 12,000 steps per day. I wasn’t hitting hard workouts, but this kept me active and helped offset higher food intake. It also got us outside more as a family.
• Track loosely, without obsessing. I tracked calories—but not with perfection. No rigid limits. No food was off-limits. The goal was awareness, not restriction.

These two habits are part of my 2025 focus, so they felt natural to maintain—even during travel.

2. I Stayed Consistent with Sleep and Meals

Sleep, stress, and meal timing still matter on the road.

In the past, I ignored this—and cravings always followed.

This time, I kept sleep and wake times within about an hour of my normal schedule, and I tried to eat at consistent times. No rigidity, just a rhythm that my body feels good with (and doesn’t get in the way of the fun).

3. I Minimized Grazing

Snacking out of boredom or just because someone else is eating? Easy trap.

Instead, I asked myself: Am I actually hungry?

If so, I aimed for real meals—not just chips from the pantry.

4. I Stuck to Familiar Meals (When It Mattered)

We drove, stayed in a house, and hit a grocery store on day one. That’s a game changer and a healthy travel hack on its own.

Dinner was flexible and where I wanted to enjoy myself — we cooked, ate out, or ordered in.

But breakfast? I kept it almost identical to how I eat at home: high-protein, simple, satisfying. It set the tone for the day and reduced cravings later.

5. I Planned My Deload Week Around the Trip

I still worked out a bit, but I aligned my deload week with travel.

That gave me the flexibility to take it easy, skip the gym without guilt, go for a run, or take a nap instead. A few years ago, that mindset would’ve been impossible.

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This might sound extreme — but for me, it’s what works.

You might not need to do all of this. Maybe just one shift could help you enjoy your next trip and come back without a fitness hangover.

Whatever you do, just don’t make the same mistakes I did.

Vacations should restore you — not undo everything you’ve worked for.