One of the questions I get fairly often from members at CrossFit Actus is this:
“What do you do when you go on vacation?”
More specifically, people are asking about all-inclusive vacations—the kind where food is everywhere and unlimited, drinks are flowing all day, and relaxation is the primary goal.
Recently, one of my neighbours asked me a funny question before we leave for our neighbourhood trip that includes 8 families.
“Are you actually going to work out while you’re there?”
My answer surprised him a little.
I told him, “The same way I brush my teeth every day, I’ll continue to exercise.”
At this point, it’s simply a habit. It’s not something I debate with myself. It’s just part of my routine, the same way brushing my teeth or having a morning coffee is for most.
That doesn’t mean I’m doing intense training sessions every day on vacation. But it does mean I try to stay consistent with movement, because consistency is one of the core principles we believe in at Actus. It’s also how I regulate my body. It makes me feel alive and well.
In fact, it’s Rule #1 at CrossFit Actus: Consistency is Key.
Even on vacation.
Now let’s be honest: all-inclusive resorts are designed for maximum enjoyment and maximum consumption. If the food sucks at your hotel it will probably ruin your vacation. The Buffets are open constantly, snacks are everywhere, drinks are unlimited, and the schedule usually involves a lot of sitting by the pool.
And you know what?
That’s okay.
If you know me well, you know I love to travel but relaxation based vacations are bit of nightmare for me. I know my 3 kids will love it and I am doing it for them. But over the years I’ve developed a few simple habits that help me enjoy the vacation without completely derailing my routine.
Rule #1: One Glass of Water for Every Drink
All-inclusive resorts tend to encourage drinking more alcohol than usual. My neighbours love to party more than most so I know that I’ll be consuming more alcohol than usual. That’s part of the environment.
My simple rule is this:
One glass of water for every alcoholic drink.
This does a few things:
- Keeps you hydrated in the sun
- Naturally slows down alcohol intake
- Helps you feel better the next day
It’s a small habit, but it makes a big difference over the course of a week.
Rule #2: Vegetables and Protein First
Buffets are loaded with desserts, breads, and fried foods. If you walk in hungry and start there, it’s very easy to overdo it.
So I follow a rule that my parents used to say when I was a kid:
“Eat your vegetables first.”
My first plate at any buffet is almost always:
- Fruit or vegetables
- A good protein source (meat, fish, eggs, etc.)
Once I’ve had a full plate of that, then I’ll enjoy some of the fun stuff—dessert, pastries, or whatever looks good.
The amazing thing is that once you’ve filled up on nutrient-dense food first, you naturally eat less of the treats without feeling deprived.
Rule #3: Move Every Day (Even a Little)
I realize not everyone loves working out as much as I do—and that’s totally fine.
But movement matters.
On vacation my wife and I often alternate workouts in the morning so one of us can stay with the kids while the other gets some activity in.
When possible, I’ll do an early morning workout before the family wakes up. The kids usually stay up later on vacation, we are lucky that all three of them will sleep in more, giving my wife and I a perfect window to train.
If I’m stuck in the room while my wife goes for a workout, I’ll keep it simple:
- Air squats
- Push-ups
- Sit-ups
- Lunges or a quick circuit
Nothing fancy—just about 30 minutes of bodyweight movement to break a sweat. We email all new clients a list of some solid vacation based workouts so it removes the thought process and allows them to stay active when they are away from the gym.
By the time breakfast comes around, I feel like I’ve already accomplished something and I’m hungry for that first meal of the day.
Rule #4: Build Activity Into the Day
Workouts are great, but they’re not the only way to stay active.
Vacations are a great opportunity to move in ways that don’t feel like exercise.
Some easy examples:
- Long walks along the beach
- Swimming in the ocean or pool
- Paddle boarding or snorkelling
- Excursions and exploring local towns
- Playing with your kids in the water and throwing around a ball
The goal isn’t to train like you’re preparing for a competition.
The goal is simply not to be sedentary all day. If you feel like a potato, you need to move around.
Rule #5: Don’t Chase Perfection
This might be the most important rule.
You’re on vacation. You’re going to eat dessert. You’re going to have drinks. You might skip a workout.
That’s normal.
The mistake people make is thinking:
“Well, I already blew it today… I might as well go all-in.”
Instead, I focus on small anchors of consistency:
- Drink water
- Eat real food first
- Move a little every day
If you do those things, you can enjoy the rest and indulge without guilt.
The Big Picture
One week of indulgence doesn’t ruin your fitness.
But one week of completely abandoning your habits can make the return home harder. Once upon a time I was taking a nutrition certification and the nutrition coach was very direct. He told me, “Don’t eat like an asshole”. It’s very direct but people know what you mean when you say it like that.
At CrossFit Actus we believe in consistency over perfection.
Even while sitting at an all-inclusive resort, you can still practice the habits that help you feel your best.
Enjoy the food.
Enjoy the drinks.
Enjoy the sunshine.
Just don’t forget to move, hydrate, and eat your vegetables first.
Your future self will thank you when you get back home and it will be that much easier to slide right back into those healthy habits. Would you like to chat more? Click here