How to Live Transformed on Vacation

Friends, it’s sweet summertime! The kids are out of school and that much anticipated summer vacation has finally arrived! Each of you have worked so hard in the studio toward your summer fitness goals. Thank you for giving your best! 

Just because you’re traveling and away from your normal daily routine, doesn’t mean you must compromise good nutrition and exercise! You’ve put in too many hours of strength training and cardio sessions to throw it all away! Right?!

You want to feel your best before, during and after your vacation! We want to help you enjoy your vacation and come home feeling relaxed and refreshed — instead of feeling guilty or like you’ve blown your transformation goals!

Just like with everyday life, preparation is key! Planning ahead can help you avoid any slip-ups with your goals and your whole body transformation! So let us help you with 5 simple strategies for Living Transformed when you’re on vacation!

1. Pack smart!

First things first, grab your workout gear! Throw your tennis shoes and exercise clothes into your suitcase. Take your tennis racket if courts will be available.

Pack your favorite healthy snacks. Lots of fruit, nuts and protein bars. Apples and oranges are easy to throw into your carry-on luggage or purse. Pick up a box of the 100-calorie packs of raw nuts. On-the-go packs of roasted edamame can also be found at your local grocery store. And protein bars are an easy snack to pack — just remember to check the nutrition labels and pick bars with 5 grams or less of sugar!

Also, consider packing a shaker bottle and a few servings of protein powder. You can portion out individual servings in snack-sized Ziplock bags. Or Blender Bottle has a shaker bottle that comes with separate containers for storing protein powder.

2. Research ahead of time!

Get online and see what’s close to your hotel or rental. Is there a grocery store nearby? What healthy, local restaurants are close?

Also, if you’re staying in a hotel, find out if there’s a kitchenette or mini-fridge available in your room. Does the facility have a fitness center available?

3. Hydrate!

So many of us neglect hydrating our bodies while traveling even though dehydration is very common during trips. Pack extra water bottles (in a cooler if there’s space) or take your favorite water bottle to refill along the way. Drink water as soon as you get up in the morning, and when you sit down at each meal, drink a large glass of water first!

4. Make smart choices when dining out!

Most importantly, choose restaurants that offer healthy options that support your lifestyle! So many restaurants post their menus online now so you can look it up before you dine. Then you’re prepared to order when you arrive and aren’t tempted with less healthy options.

Don’t be afraid to ask for a healthier option or to customize your meal. Most restaurants are used to this now and don’t mind accommodating your needs!

Choose seafood, chicken or another lean meat option and order them steamed, broiled, grilled or roasted. If fried is your only option on the menu, remember don’t be afraid to ask for another option!

Order your potato baked, boiled or roasted instead of fried! And ask to leave off the butter and sour cream! Consider ordering a sweet potato instead of white potato!

To avoid over-eating, eat small meals throughout the day so you’re not starving at dinner. Take your time eating your meal, enjoy every bite as well as your company at the table!

Of course it’s vacation, so relax and enjoy a cocktail! Just don’t overdo it! And make sure that you’ve hydrated throughout the day.

5. Sweat!

You know the feeling you have after you’ve worked out, so why sacrifice a good sweat session when you’re on the road? That’s why you packed your workout gear — so use it!

Lace up your tennis shoes and hit the pavement (or sand!) This is a great way to explore the city you’re in, too. And since you researched ahead of time, you already know the parks or running trails nearby! We promise that you will not regret a workout!

If you want a good strength workout during your trip, here are a couple options you can do anywhere without any weights:

Five, very simple things you can do to take your transformed lifestyle with you on the road! We are so proud of you and all your hard work you put in through the winter and spring months! You look amazing and deserve a vacation! Enjoy this quality time with your family!

If you would like to meet with our Nutrition Consultant, Katie Woodall, to discuss nutrition and assist you in meal planning, please contact her at Additionally, you can purchase our eBook- Healthy Families Handbook. This eBook has a full week of meal plans, "family tested" recipes, family devotions, a kids couch to 5K program, and workouts for the whole family!  

Awesome new classes are being added in June — check them out on MindBody! TransFit is offering Kickboxing, Kettlebell, Flexibility and running sessions. Sign up for something new this month! If you have any questions about MindBody or our summer schedule, please email us at We look forward to seeing you in the studio and hearing about your summer travels and your new summer goals!