A Jessie’s Girl in Paradise: How to be Healthy on Vacation

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You’ve been kicking butt in and out of the gym all year long and here it is – vacation time! You deserve this! Vacations are something to look forward to and should be enjoyed to the fullest. It’s a time to relax, kick back, and enjoy time with your family. How do you keep on track with your fitness journey while on vacation? You are out of your usual routine, consuming different foods, with no gym – or limited equipment, and have different priorities (like sipping margaritas). So, how do you manage all these factors and figure out how to be healthy on vacation?

Here are five simple tips to help you stick to your plan (or close to it). 😊


Pre-planning helps take out some of the stress of traveling. Most resorts and hotels list their amenities on the website. Often, you can tell by pictures what type of equipment (if any) you might have at your disposal, or simply call the resort and ask. If you know there is limited equipment, you can pack small bands, sliders, jump rope, TRX bands and a travel foam roller in your suitcase. This way, you know you have some tools to help you manage your workouts.
This applies to your nutrition goals, too! Call the resort or hotel and ask if a refrigerator and/or microwave come in the room (or if you can request one).


I wouldn’t count on being able to buy your regular supplements locally when traveling. I always pack small Ziploc bags (so they don’t explode) in my suitcase with the essentials, NLA for Her Aminos, NLA for Her Uplift, and protein powders and bars, etc. These are my go to’s – small, light, and easy to pack. You can also put any pill or capsule form supplements in bags, too. I’ve never had airport security stop me from carrying these things on or checking them – of course, there’s no guarantee, but 100 percent of the time I’ve had no problems with this. I also bring a plastic shaker cup or water bottle just in case.


One of the hardest things to keep on top of is your water intake! Don’t forget your water, bring a bottle with you by the pool, on a hike or by the ocean. This will help keep your hydrated especially if you are partaking in vacation cocktails. A good habit to adopt (if you are drinking alcohol), is to have one glass of water in between each cocktail. That will keep you hydrated and pace you. 😉


Alcohol consumption can blow up your sugar and carb intake. An easy way to mitigate the alcohol is your choice of mixers. I often use water and BCAA’s as my mix as opposed to sugary soda or juice. It’s a small change that can help keep the sugar down and keep you hydrated if you choose to have some drinks. If you do see me enjoying a cocktail on vacation, it is most likely NLA for her aminos, with a little bit of water and a shot of vodka.


Start the day off right, get down to the hotel gym or do a quick HIIT workout in your room or on the beach. As the day wears on, it can become increasingly difficult to get the job done after lying in the sun. I like to bring my orange BForce Bands (use code iambforcejess for 10 percent off) and my Hip Circle so that I can get my workouts done anywhere I can.

Don’t forget to bring your travel foam roller. They are excellent for getting the kinks out from long trips on a plane or by car and stiffness from uncomfortable hotel beds.


This can be challenging depending on the type of vacation you are on. All-inclusive resorts usually offer buffet options or a la carte restaurants. A la carte is easier to order as meals are prepared individually, not for mass crowds which can allow for better choices. Non-inclusive resorts make it a little easier as you can shop for your own foods and be mindful of your macros. Do the best you can with what you have at your disposal And try to balance each restaurant meal with a protein, carb, fat, and veggie. If you do that, you’ll be just fine.

The bottom line is have fun and enjoy! Small changes and prep work can take the stress out of traveling. A fitness journey should be about finding balance in life. If you do get off track, don’t stress. You can always get back to where you left off.

If you want a great program that travels easily, check out my Jessie’s Girls Home Edition. This program is an excellent way to build muscle, lose fat, and feel incredible without the need for a gym.

2018-06-11T07:34:14-07:00Motivation|0 Comments

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