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Heading off on holiday? Here’s how to stay fit…

Holiday season is at last upon us and if you are one of the millions of people heading off for a week or two of relaxation, you will no doubt be excited, but also perhaps a little trepidatious of what a holiday away from working out and eating properly will mean for your body goals.

While fitness loss can happen surprisingly quickly, it is unlikely, if you are fit and active beforehand, that a week spent lounging by the pool will see you huffing and puffing up a flight of stairs, however, when you’ve worked so hard to get in shape, why let things slip now?

Regular blog readers will already have checked out my blog on eating clean this summer which featured dos and don’ts for summer eating, in this blog I share my tips on how, even on holiday, you can work out…


·       Make do. While you may be used to a fully kitted out gym, you can actually work out pretty much anywhere using just your body weight. Without heavy weights to train with aim for lots of volume; high reps - low weight - low rest!

·       Keep it real. Don't set unrealistic expectations of how long you’ll work out for, just 20 minutes of activity is better than nothing! Remember, you are on holiday so ease up on yourself and don’t forget that when temperatures are high it can be easy to become over-exposed to the sun and dehydrated, so be careful.

·       When the temperature rises. You can use the summer heat to your advantage, particularly when training for fat loss. Head for a run or outdoor HIIT circuit to make your body work even harder and boost weight loss. It is vital however that you keep hydrated, drink lots, and lots, of water before, during and after your session.

·       Get active. A full-on workout isn’t always feasible so keep fitness levels up by staying active during the day, long walks, sightseeing, laps in the pool, even a game of frisbee on the beach all help get your body moving and heart pumping and can keep you ticking over until you can hit the gym back at home. 

·       Set goals. It may be that working out while on holiday simply doesn’t happen, prepare for this by setting some new workout goals for when you return home. Set your return to the gym in your calendar so that the gym-hiatus doesn’t spill over into life back at home.


To ensure you are motivated when you return home, why not sign up to one of the Back2Fitness packages? Three packages are available, bronze, silver and gold, with each featuring workouts and the nutritional information you need to achieve your fitness and physique goals.

Remember, no matter where you end up on your travels, with a little thought you can incorporate a work out into your day, leaving you feeling guilt free to enjoy those holiday treats.


Happy training,




Sam Yassin

With a degree in Sport and Exercise Science and coming from the country’s most elite sporting town, Loughborough, Sam Yassin is an experienced strength and conditioning coach. He is a member of the UKSCA and is currently working towards his full accreditation. Having passed his examination and LTAD (Long-term Athletic Development) case study, he is well on his way to becoming a gold standard S&C coach. Sam has long been involved in the sporting world, having competed in a wide range of sports from a young age, despite being born with bilateral talipes and having had more than 5 lower body surgeries. In his final year of university, he gained valuable insight into what it takes to be part of a professional team as he interned at Leeds United Football Club as a strength and conditioning coach.

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