Vacation can be daunting to those who monitor their weight regularly. The idea of meals on the go and little time for exercise can cause anxiety during what should be a relaxing time. The team from Hilton Head Health, recently voted the Best Health & Wellness Resort in the nation by 10Best readers, offers some advice for travelers.
"Your health goals on vacation will not be the same as when you're home. Set realistic fitness and nutrition goals based on your environment, so you’re set up for success," offers David Chesworth, Fitness Programmer and Wellness Coach.
A vacation doesn't have to derail your health — Photo courtesy of Hilton Head Health
Here are 10 ways to be mindful of your health while away from home.
A meal a day...
It’s easy to overindulge when you’re traveling. Plan healthy eating and snacking occasions. Try to plan ahead for one healthy meal a day – maybe that means bringing your breakfast from home (oatmeal packets are easy to travel with and keep you full throughout the morning). This will allow you to stay on track while having the flexibility to enjoy that cocktail or dessert.
– Karla Williams, Executive Chef
Plan healthy choices
When you’re hitting the road, it’s easy to fall into unhealthy choices. I like to use the HealthyOut app to help me plan where to eat. It highlights restaurants nearby and the healthy dishes that they offer. This is beneficial, as it lets you plan what you’ll order by reviewing healthy menu items before you go.
– Felicia Spence, Registered Dietitian
Incorporate workout time into your itinerary — Photo courtesy of Hilton Head Health
Work in a workout
Plan to work out on your trip. Whether or not your hotel has a gym shouldn’t derail your fitness level. Pack a resistance band for strength training and plan your cardio using a nearby route in Map My Run/Walk.
– Casey Walker, Fitness Instructor
Break a (free) sweat
If you decide to hit the gym, you may be able to score a free day pass. A lot of chains, like Equinox, Gold’s Gym and Crunch offer these, so check out their websites before you go and grab a pass.
– Ty Bostic, NASM-CPT, CES, SFS, Fitness Instructor
You can do yoga anywhere, even on the beach — Photo courtesy of Hilton Head Health
Strike a pose
Yoga can be practiced anywhere, especially once you know the basic poses. If you like going through different flows, Asana Rebel is a fitness application that lets you take an actual coach and classes with you.
– Karen Verechia, RYT Yoga Instructor
Hydrate, hydrate, hydrate
Staying hydrated is important, especially when flying. I like to take my own water bottle with me when I travel. If it’s empty, I can take it through airport security and then fill it on the other side. Lots of airports now have water bottle filling stations. Plus it reminds me to drink more water, which is sometimes forgotten when traveling, and tracks it on my FitBit.
– Chris Varano, B.S., AFPA Fitness Coach
Make your spa experience stress-free by booking ahead of time — Photo courtesy of iStock / puhhha
Vacations are all about relaxing, so don’t get stressed out by waiting to make your spa appointments until you’re at the hotel. Call ahead and ask about any current specials. Most spas have at least one going on and, sometimes, you can even book them back-to-back for a longer service.
– Kelly Perron, Indigo Spa Manager
Set goals and self-reflect
Vacations provide an opportunity for self-reflection and goal setting. This is a wonderful habit to embrace, as we tend to spend more time reflecting on others as we scroll through our various social media feeds. Grab a journal, like the Best Self Journal, to help create the plan to keep you moving in the right direction.
– David Chesworth, Fitness Programmer and Wellness Coach
Take time out for yourself each day — Photo courtesy of Thinkstock
Sometimes mental wellness is overlooked when developing a healthy lifestyle. It’s important to take time for yourself, even if it’s only 10 minutes to journal or meditate – even when you’re on vacation. If you need some guidance for your meditation, Meditation Oasis podcast and Headspace apps can help keep you centered while you’re on the road.
– Erin Risius, MA, LPC Wellness Counselor
Read for success
Stay in the healthy mindset by taking along reading that supports your goals. We recommend books that help you be more mindful about your nutrition and psyche, like Michael Pollan’s Food Rules or Rising Strong by Brene Brown.
– Bob Wright, Wellness Educator
10Best Health and Wellness Tips for Long Flights
10Best Health and Wellness Tips for Long Flights
Hilton Head Health, located on beautiful Hilton Head Island, S.C., is nationally recognized as the leading health and weight loss resort. H3’s program provides a holistic weight loss approach that incorporates fitness, healthy eating, mindfulness and wellness education.
Guests enjoy Mediterranean inspired dishes at True and relax between activities at The Indigo Spa. When it's time to leave, H3 guests are empowered with the strategies and knowledge they need to continue their weight loss journey at home.