Vacation Doesn’t Mean Giving Up: How I Balanced Fun and Fitness in Goa
By Smita Bhatnagar
As a fitness coach, one of the most common concerns I hear from my mentees is, “I’m going on vacation, and I know it will derail my fitness journey.” It’s understandable why vacations can feel like a hurdle—change of routine, tempting foods, and a break from the structured environment. However, vacations don’t have to derail your fitness progress. They can, in fact, offer a chance to build a more flexible, balanced approach to your health and lifestyle. During my recent trip to Goa, I made conscious efforts to balance my fitness routine with fun and relaxation. Here’s how I managed it without compromising my fitness goals and still thoroughly enjoyed the vacation!
Hitting the Gym Even on Vacation
One of the biggest fitness myths is that vacations mean taking a break from workouts. But here’s the truth: consistency doesn’t require perfection. I’ve trained my body over the years to follow a routine, and my circadian rhythm wakes me up early even on holidays. While everyone else was taking advantage of vacation sleep-ins, I used that extra morning time to hit the hotel gym.
Now, let’s be honest—most hotel gyms don’t have the best equipment. But instead of being frustrated, I adapted. I didn’t aim for my usual heavy lifting or intense HIIT workouts. Instead, I focused on maintaining my strength and endurance with whatever equipment was available. Even bodyweight exercises like push-ups, squats, and lunges were enough to keep my muscles active.
Starting the day with a workout not only made me feel accomplished but also gave me the energy and positivity to fully enjoy the rest of the day. It’s all about mindset—reminding yourself that even a short workout is better than no workout at all.
Pro Tip: If you don’t have access to a gym, go for a beach run or do bodyweight exercises like planks, squats, and burpees. Staying active during your holiday is easier than you think!
Making Mindful Food Choices
Goa is known for its amazing food—whether it’s the fresh seafood, spicy curries, or irresistible desserts. At first glance, vacation buffets can feel overwhelming, with so many calorie-laden options. However, the key is to stay mindful. I approached each meal with a plan: focus on nutrient-dense foods while allowing for small indulgences.
At breakfast, I prioritized fruits, eggs, yoghurt, and whole grains, which helped me feel full and energized for the day ahead. The trick was not to deprive myself entirely but to find a balance. For instance, if I craved pancakes or an indulgent croissant, I’d have a small portion rather than a full serving.
Seafood is abundant in Goa, and it’s a fantastic source of lean protein and omega-3 fatty acids. I enjoyed delicious local specialties like grilled fish, prawns, and crab, keeping my portions in check. It’s easy to overeat on vacation, but practicing portion control allowed me to enjoy the local cuisine without overindulging.
Pro Tip: Don’t shy away from local delicacies! Opt for grilled or steamed seafood, and remember—portion control is your best friend. Small bites of indulgence go a long way!
Striking the Right Balance
It’s important to understand that you don’t need to follow a strict diet on vacation to stay healthy. Flexibility is key. While I made sure to make healthy food choices, I also gave myself permission to enjoy treats. After all, it’s vacation!
But I kept in mind that just because I was enjoying a few indulgences didn’t mean I could skip my workouts altogether. Balancing indulgent meals with regular activity ensured I stayed on track. The goal was not perfection but progress—continuing to do my best, even in less-than-ideal circumstances.
Pro Tip: Plan ahead! If you know you’re going to indulge at dinner, stay extra active during the day. Go for a long walk, swim, or cycle. It’s all about balancing activity and indulgence to maintain overall health.
Prioritizing Sleep & Hydration
Vacations often come with late-night gatherings, making it harder to stick to your usual sleep schedule. While it’s tempting to stay up all night, I aimed to get a minimum of seven hours of sleep each night to allow my body to recover. Sleep is crucial for muscle recovery, mood stabilization, and overall well-being.
Hydration was another priority. With Goa’s hot, humid weather, staying hydrated was essential. I made sure to drink at least 3 liters of water daily, which not only kept me refreshed but also helped control hunger pangs and avoid overeating. Drinking water before meals made it easier to resist the urge to overindulge at the buffet.
Pro Tip: Carry a water bottle with you wherever you go, and take sips throughout the day. If you’re indulging in more salty or spicy foods, water is your best ally in keeping your body balanced.
Avoiding Alcohol & Trying Local Delicacies
Alcohol often adds empty calories and can slow down metabolism, making it harder to stick to your fitness goals. I chose to avoid alcohol, focusing instead on trying some of Goa’s refreshing non-alcoholic drinks, like kokum soda, which is both flavorful and hydrating.
If you do choose to indulge in alcohol, moderation is key. Be mindful of your intake and opt for lighter beverages, like wine or a simple cocktail. Just remember to balance it with plenty of water and nutritious foods.
Pro Tip: If you enjoy alcohol, limit yourself to one or two drinks per day, and always pair it with a protein-rich snack to slow the absorption of alcohol and keep hunger in check.
Let’s Take Pride in Our Fitness Lifestyle
Ultimately, fitness is a lifestyle, not just a phase we go through. Whether we’re at home or on vacation, staying committed to our goals means maintaining a balance. Entering the gym with confidence and making mindful choices at the dining table are habits that will serve us well in the long run.
The best part? You don’t have to sacrifice enjoyment for fitness. By staying active and making small, mindful adjustments, you can have the best of both worlds—enjoying your vacation while staying healthy and strong.
Remember, it’s not about what you miss but how empowered you feel by sticking to your goals. Fitness isn’t just about looking good today—it’s about building habits that last a lifetime.
“Enjoying life and maintaining health go hand-in-hand. So, stay active, enjoy the journey, and take pride in the progress you’ve made—because every step counts!”
By Smita Bhatnagar
Fittr Fitness & Nutrition Consultant
#FITTR #FittrMoms
