Stay on track with your health goals while on vacation
Empowering Women
By Rachel Guevara
Spring Break is here, and that means sunshine, travel plans and a much-needed break from the daily grind. Whether you’re heading to the beach, exploring a new city or just enjoying a long weekend getaway, it’s the perfect time to unwind, recharge and have fun. But if you’re someone who’s health-conscious and committed to your wellness goals, you might be wondering how to enjoy vacation without completely falling off track.
The good news? You absolutely can indulge in the fun and stick to your healthy habits. With a little planning and intention, your trip can be just as energizing for your body as it is for your soul.
Here are some of my favorite health travel hacks for Spring Break—perfect for women who want to feel their best while enjoying every minute of their vacation:
1. Pack your healthy non-negotiables
Start with what you can control—your travel bag! If you’ve got your go-to healthy essentials, you’re already setting yourself up for success.
Pack:
- Protein bars or single-serve protein powder packets
- Reusable water bottle
- Electrolyte packets
- Pre-portioned nuts or trail mix
- Supplements or vitamins you regularly take
- Resistance bands (perfect for hotel room workouts!)
These small items make a huge difference when healthy options aren’t immediately available.
2. Prioritize movement over perfection
You don’t need a full workout routine on vacation to stay active. Focus on movement over perfection. Think beach walks, hikes, hotel gym quickies, pool swims or even a bodyweight workout in your room.
Try this simple 15-minute hotel room circuit:
- 20 squats
- 15 push-ups (wall or floor)
- 30-second plank
- 20 lunges (10 each leg)
- 30 seconds of jumping jacks
- Repeat 2-3x and you’re done!
Bonus: Make it a fun part of your morning routine before heading out for the day.
3. Don’t skip hydration—it’s your secret weapon
Between the sun, salty foods and possible travel cocktails, dehydration happens fast. Staying hydrated not only keeps your skin glowing and your energy up, but it also helps with digestion, hunger regulation and avoiding headaches.
Aim to drink at least 8 cups of water daily, and even more if you’re active or spending time in the sun. Use a fun water bottle or hydration reminder app to keep it easy.
4. Eat with intention, not restriction
You’re on vacation—yes, you should enjoy the food! But that doesn’t mean throwing your entire routine out the window. Stick to this simple mindset:
Fuel first, indulge later.
Try to build most of your meals around:
- Lean protein (grilled chicken, fish, eggs)
- Veggies (salads, sautéed greens, fresh fruit)
- Healthy carbs (rice, potatoes, whole grains)
Then, if you want dessert, cocktails or fries—go for it and savor it. When you balance your meals intentionally, your body (and mind) will thank you.
5. Stick to a sleep routine (as much as you can)
Sleep is one of the most underrated wellness tools, especially while traveling. Try to stick to a regular bedtime (within an hour of your usual schedule) and aim for 7-8 hours each night.
Pack a sleep mask, magnesium supplements or melatonin if those help you unwind. Quality sleep = better energy, clearer decisions and a happier you.
6. Grace over guilt
Above all else, give yourself grace. One indulgent meal or a skipped workout isn’t going to ruin your progress. What matters most is the bigger picture. Vacation is about joy, rest and experiences. If you’re taking care of your body most of the time, it’s okay to loosen the reins and enjoy life.
Go glow, girl!
Spring Break is a chance to recharge—not derail your goals. With just a little prep and the right mindset, you can enjoy your vacation and come back feeling refreshed, energized and proud of yourself for keeping your health a priority.
You’ve worked hard—now go relax, stay mindful and shine bright wherever Spring Break takes you!
Rachel Guevara is the owner of Lift & Glitz Training Studio in Northfield, NJ. With 13 years of experience in the fitness industry, Rachel holds certifications in Personal & Group Fitness through ISSA and is a Zumba Fitness Instructor. A proud single mother of two, Rachel balances her professional and personal life with grace and determination. She earned her BA in Communications from Stockton University and resides in Northfield.
