Vacation Mode: Rest or Work — But Don’t Drift

Vacations are meant to recharge you. Mentally, physically, emotionally.

But that doesn’t mean your discipline has to disappear the moment you see a beach or a breakfast buffet.

You’ve got two options when you’re traveling:

1. Train with intent — like you do at home.

2. Rest with purpose — like your body deserves.

But one thing you shouldn’t do?

Drift in between.

If the Hotel Has a Gym — Use It

If you’ve got access to equipment, then there’s no real excuse.

It doesn’t need to be a full-blown 90-minute training session.

It can be 30 minutes of movement that keeps your rhythm alive.

Do something. Do anything. But be honest with yourself about it.

• Hit a quick upper/lower body split.

• Focus on mobility and core.

• Keep your strength routine rolling so you don’t lose your edge.

Because consistency doesn’t take a vacation — especially if your goals still matter to you while you’re gone.

Or… Fully Commit to Rest

Now let’s be real — maybe you’ve been pushing hard.

Maybe your body’s been signaling you to slow down.

If that’s the case, and this trip is your reset button, then hit it fully.

Don’t half-ass a few rushed workouts and pretend that’s consistency.

Either train like you mean it, or rest like you earned it.

Sometimes the most productive thing you can do is stop pushing and give your system a break.

Recovery is not weakness — it’s part of the process. Just don’t confuse “rest” with “slacking.”

Food: Permission vs. Excuse

Now onto food — the tricky part.

You’re going to see desserts, cocktails, local cuisine, and stuff you don’t usually touch at home. And guess what? That’s fine.

Eat the thing. Enjoy the moment. Then move on.

But don’t let “I’m on vacation” turn into “I’m back to square one.”

Because too often, that’s exactly what happens.

You’re allowed to relax.

You’re allowed to indulge.

But you don’t need to eat like you’re trying to undo months of progress.

How to Navigate Vacation Eating Without Guilt or Damage:

• Pick your indulgences intentionally. Don’t eat everything — eat what matters.

• Stay mindful of quantity. You can taste without binging.

• Keep your hydration up. It’s easy to mistake dehydration for hunger.

• Walk. Move. Explore. It’s not a workout, but it counts.

• Forgive yourself — but don’t lie to yourself. If you overdo it, own it, then move on.

What This Really Comes Down To: Self-Honesty

Vacation doesn’t have to derail you — but it also doesn’t have to be a test of your willpower every hour.

Make a decision before you even board the plane:

“Am I training on this trip or fully recovering?”

“Am I giving myself space to enjoy food or pretending vacation is a license to spiral?”

The difference is in intention.

You don’t need perfection. You need self-awareness.

Enjoy your trip. Train hard or rest hard.

Eat well or eat freely — just don’t lie to yourself about it.

Because the best kind of vacation?

Is the one you return from feeling stronger — in your body and in your mindset.

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