Five Steps To Eating Healthy On Vacation


I’m going to start off by saying I’m sorry to every client I made run extra lapes, or do extra sets for gaining weight during vacation…”I’m sorry” I understand how this happens,I really do. And No, it’s not an excuse for you to get rid of the goals we worked on SPECIFICALLY for your vacation or the hard-fought months we put into the gym but I understand that without knowledge you are powerless and will lose to the omnipresent all inclusive buffets, devils playground 24 hour room service, free mini bar of alcohol in your room, and even “dress up” resuturant night. It almost got me!

As a matter of fact I just finished breakfast in which I went up to get food three times( I got eggs,veggies, and meats made three different ways but that’s not the point) and now as I sit poolside with elite socks on cause I played football for 10 plus years im itching to find the gym in this maze of a hotel. But before I do it hit me, I should lay out a quick guideline for eating healthy while on vacation. Now before you press the “x” button on the tab to escape this post because you think” I’m on vacation I eat what I want” hear me out..

Yes, you are on vacation for 1-2weeks on some random island where no Mosquitos are but do remember …that 10lbs you will gain in 7 days will come home with you, and will take you 30 or more days to lose….is it worth it? I didn’t think so. So slowly move your thumb away from the “x” out tab button and keep reading.


Here are the 5 ways to eat healthy on vacation:

1) Scavanger Hunt

Find the gym in your hotel. Set a schedule so you can workout for ATLEAST 45min each day. By establishing a routine you will naturally be more concious of what you eat during the day and even have room for more food due to a calorie deficit.

2) Pace-Yourself

Having this much food to your disposal is tricky. Mainly because it’s just too easy.The goal is to pace yourself meal wise,we still want to get five meals per day so coordinate the times you will go to breakfast, lunch and dinner and work with the standard plate idea of 1 carb 1 veggie and 1-2 meats.

3)Get out

finding healthy fun activities to do will help keep the pounds off. Set up a tour around the city, hit the beach, check the schedule for water volleyball, or other sports you can play throughout the day. Because nothing is worse than eating all day and only moving your remote controller after.

4) Size Matters

Portion sizing your plates is the hardest part because it’s the ” kid in a candy store”theory and you just have to have it.but you will be back tomorrow and even the day after so the serving size that you out on your plate should make sense to you and your stomach.

Rule of thumb; if you feel full…PUT THE FORK DOWN,BECAUSE YOU ARE FULL


5)Drinking the Kool-Aide

I know I know, you can’t have an all exclusive vacation and be sober…it’s just unethical to you. Well seeing that alcohol is very dense in calories and 1 shot of vodka is equivalent to 2 slices of white bread I’m pretty sure we can pinpoint the exact drunk night that your body gained 7lbs. I’m not telling you not to drink but manage your consumption , maybe you don’t need that cranberry and vodka with your eggs in the morning or that Long Island ice tea right before you go swimming?If you do,Instead of sugar-laden cocktails, choose lower-calorie drinks like a white-wine spritzer, light beer, red or white wine, flavored vodka with club soda, or tequila on the rocks with lime.

So that’s our five ways to eat healthy and stay fit during your vacation. Now I have to go, I see some pretty ladies at the bar who could use some advice on how to make vacations with total strangers fun.
* heads to bar with 2 glasses of water in hand for them both*

The Top 10 Healthiest Snacks To Pack

You read all the QLF blog post, you understand protein , waist trainers , and now You have all your meals ready and packaged up like you are moving weight( get it, ” moving weight) until you realized that you are missing out on the snacks that make the nutrition part complete. At that same time you realized that , I realized that I started this blog a year ago and I’m actually upset at the fact that I didn’t write a blog for that yet. So fast foward the immaculate conception of QLF and here we go…THE.BLOG.ABOUT.SNACKS
 So much emphasise goes into the three main meals ” the Breakfast, the Lunch, and the holy dinner” that the need for snacks in addition to the package is lost. Let’s start by explaining why you need them.
* puts on kitchen apron *
Whether the goal is to lose weight or gain lean muscle the body needs to 5 meals a day when you skip a meal or go on a crash diet. When you go for more than 4-5 hours without eating your blood sugar becomes unstable. Everyone knows the indicators; you’re tired, your brain isn’t functioning well, you’re cranky. The next time you eat your insulin will spike to obscene levels and all that you eat, even if it’s a delicious healthy salad, will most likely get converted into fat. Your body is not out to get you, it thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores. That’s just what you wanted right?
Now before you get excited and start loading up on Doritos and sugary snack bars! Please understand this,Our pancreas creates a hormone, called insulin, which transports blood sugar into our body’s cells where it is used for energy. When we eat refined grains, sugars, or other carbohydrate-rich foods lacking fiber( aka junk food) the pancreas goes into overtime to produce the insulin. This insulin surge tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.

Be prepared with healthy, high fiber snacks at all times. The fiber slows down glucose absorption and your rate of digestion, keeping your blood sugar level more consistent and warding off feelings of hunger.


Here are some here are the top 10 healthy snacks you want to incorporate in your meal plan.
-Rice cakes with almond butter 



– kale chips 

-fiber bars

-apples and oranges 

-granola bars 

-Green smoothies 

– almonds and peanuts 

-protein shakes with flaxseed or chia seeds

Eating healthy is simple, the problem is that it’s calculated. So often do we just ” wing it” and hope for the best but if serious about results that’s probably not the best idea. With that all being said, go forth and prosper America! 
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