Lesson #35 – Holiday Season Is Here! ☀️🌴

For many of you, the summer holidays are either here or just around the corner. This is the time of year we all look forward too !

So let's get into a solid fitness strategy:

First things first...

I want you to enjoy your holiday!

You've worked hard all year. You've earned the break, the memories and yes... the food!

I don't expect you to spend your holiday weighing chicken breasts or worrying about every calorie.

In fact I want your mindset to shift to: YOU are in control.

This is where the core principle of what we are doing comes into practice... Every choice has a trade-off.

If you choose to indulge more than usual, that's absolutely fine. Just understand that you'll probably have a little more work to do when you get home.

No guilt. No punishment.

Just reality.

In my experience trying to lose weight on holiday is just not worth the strain and mental burden - you are there to enjoy yourself and relax, blend the weight loss into your normal home/ work life, that is after all why we are doing this.

Side Note: A good pump sesh down in the hotel gym is always on the cards before a visit to the beach - this a I do advocate ☀️🌴💪😎

But our main objective is damage control and keeping things on a level.

My 3-R Holiday Nutrition System🍽️

☀️ R-ise: Start the day with a proper breakfast.

Enjoy the hotel buffet! Build a plate with plenty of protein, fruit and foods that will keep you full.

🥗 R-efresh. During the day, keep things lighter. Think:

🍎 Fruit

🥤 Smoothie

🥗 Salad

🥣 Yoghurt bowl

Enough to keep you going without arriving at dinner absolutely starving - and stay hydrated.

🍷 R-eward: In the evening... Enjoy yourself!

Order the local speciality, Experience the culture, Share dessert if you fancy it.

Food is part of travelling - don't miss out because you're "on the QuickFit-360 program."

A simple calorie split to put some numbers into the game:

If your daily target is 1,500 kcal, aim roughly for:

Breakfast – 600 kcal (40%)
Light lunch/snack – 300 kcal (20%)
Dinner – 600 kcal (40%)

Prefer a bigger lunch one day? No problem.

Just shift the calories around.

The structure matters far more than the exact meal.

🚶 We also have a secret weapon... STEPS!

The easiest time to rack up huge step counts is on holiday.

Explore the town, Walk the beach (or along it), Take the stairs up the cliff or to the doors of that cathedral in the old town square, Go sightseeing.

Then jump in the hotel pool or the sea whenever you get the chance and actually swim and splash around.

Most people dramatically underestimate how many calories they actually burn simply by being active all day and keeping it moving - remember that steps alone contribute more to fat loss than the actual workouts!

Now the elephant in the room: 🍹 Alcohol...

Alcohol is the silent killer while on holiday and it is quite easy to over do it without even realising it.

Not only is it calorie dense, but it lowers your inhibitions, making that late-night pizza, ice cream or extra dessert much harder to resist.

Now, you don't have to avoid it...

Just be mindful of how quickly those drinks add up.

💙 Final Thought

A holiday should recharge you - not leave you feeling guilty.

Stick to a little structure, stay active, enjoy the local food and make amazing memories.

Then when you get home...

We jump straight back to the plan.

🎥 I've also recorded a video on this topic, which I've linked below. I'd highly recommend giving it a watch before you pack your suitcase! Now go and enjoy your holiday guilt free!

3 comments

Lesson #35 – Holiday Season Is Here! ☀️🌴

Next Level Execs

skool.com/next-level-execs

Busy job. Long hours. Chaotic schedule?

This is where busy professionals take their health and fitness to the next level.

Leaderboard (30-day)