Vacation season is right around the corner. ☀️ Kids are getting out of school, the heat is rolling in, and pools are opening up around town. You might even be planning your first getaway! It’s easy to view vacation as a break from everything—including your fitness and nutrition habits. But if you’ve ever come home from a trip feeling more tired than when you left, you know that hitting pause on everything can backfire.
At Achieve Nutrition, we believe in enjoying your trip without throwing your routine completely out the window. The key? Have a plan, just like we encourage our clients to do at home.
And we’re not just saying that—we live it. This week, our fearless leader, Rachel, took her first long vacation to Europe. And even across the globe, she’s sticking to the basics that help her feel her best. As she put it in a recent email:
“Vacation should leave you feeling rested, not wrecked. If I eat like garbage, drink more than usual, and stop moving altogether, I feel it. I come home more tired than when I left—and no one wants that.”
Here are a few tips we always recommend to our clients:
Hydration First
Traveling (especially flying) can dehydrate you quickly. Bringing electrolyte mix will help you stay on top of hydration from day one. Whether you’re sightseeing or sunbathing, keep a water bottle on you and add electrolytes daily to help your body feel energized and reduce fatigue.
Pack Easy Protein
Protein keeps you full, supports your muscles, and helps you avoid the mid-afternoon energy crash—yes, even on vacation. Here’s a few things we recommend:
- Protein bars (Level-1)
- Protein sticks (1st Phorm)
- Protein powder in pre-measured baggies
These portable options are game changers when you’re on the go, unsure of your next meal, or in need of a snack that won’t spike your blood sugar.
Don’t Skip Your Supplements
Routine is everything. Packing key supplements like greens, reds, and any medications labeled by day will ensure you don’t miss a beat. These small habits help keep digestion, immunity, and energy levels in check, no matter the time zone.
Keep Moving (It Doesn’t Have to Be a Workout)
Movement doesn’t have to mean hitting a full training session. It can be a walk through the city, a quick hotel gym session, or even a 20-minute bodyweight AMRAP.
Rachel books Airbnbs or hotels with gym access or safe running routes, and trains early. As she puts it:
“I’m grumpy if I don’t take care of me first.”
Amen. 🙏 Movement is less about burning calories and more about showing up for yourself. It sets the tone for the entire day.
Grocery Delivery = Less Stress, Better Choices
If you are staying in an AirBnB, use Instacart to deliver groceries straight to your door—which means no scrambling for meals or snacks that leave can leave you feeling sluggish. Having a few basics on hand (fruit, eggs, yogurt, veggies, etc.) makes balanced eating easy, even in a new country.
Bonus Tips to Feel Great When You Get Home:
- Sleep on a schedule: Try to stick to a consistent bedtime, even if it’s later than usual.
- Limit alcohol to what you actually enjoy: That extra drink may not be worth how you feel the next morning.
- Enjoy treats intentionally: You don’t have to say no to gelato or croissants. Just be mindful and present for the indulgence & share with your travel buddy if you have one!
- Walk everywhere: Steps add up quickly when you’re exploring a new place. Use them to your advantage.
Final Thoughts
Vacation isn’t about perfection—it’s about intention. Whether you’re traveling for a wedding weekend or hopping continents, how you feel still matters. As Rachel says:
“Same principles. Just a different setting.”
Take care of yourself—pack a few staples, prioritize movement, and stick to the habits that keep you feeling your best. When you come home, you’ll be rested, refreshed, and ready to go—not playing catch-up for a week.
If you find yourself struggling to come up with a plan that works for you, reach out! One of our coaches would be so happy to point you in the right direction. If you’re not ready to connect, you can always join our private FB community!
