Traveling for school vacation? here’s how to stay on track.

School vacation week is here (Massachusetts this week, New Hampshire next week).

If you’re traveling, here’s how to stay on track without ruining your vacation.

Pack Protein Snacks

Airports and gas stations are full of junk food.

If you don’t bring your own snacks, you’ll end up eating whatever’s available.

TSA-Friendly Protein Snacks:

• Beef jerky
• Protein bars
• Nuts and seeds
• Single-serve nut butter packets
• Protein powder (pack a shaker bottle)

Having these on hand means you’re not stuck eating pretzels and candy when you’re hungry.

Hit the Hotel Gym (Even for 20 Minutes)

Most hotels have at least a treadmill, some dumbbells, and maybe a bench.

That’s enough.

You don’t need a full CrossFit gym to get a workout in.

20-Minute Hotel Workout:

5 Rounds:

• 10 Dumbbell Thrusters
• 15 Push-Ups
• 20 Air Squats
• Run 200m (or 1 minute on the treadmill)

Simple. Effective. No excuses.

Walk Everywhere

Sightseeing? Walk.

Going to dinner? Walk.

Exploring the city? Walk.

NEAT (non-exercise activity thermogenics) adds up.

10,000+ steps per day while on vacation means you’re burning way more calories than you would sitting at home.

Eat Protein at Every Meal

You’re on vacation. You’re going to eat out. That’s fine.

But make sure you’re getting protein at every meal.

Order the steak. Get the salmon. Add chicken to your salad.

Protein keeps you full, preserves muscle, and prevents you from going completely off the rails.

Enjoy Treats Without Going Overboard

You can have dessert. You can have a few drinks. You can enjoy vacation.

But there’s a difference between enjoying treats and eating like it’s your last meal on earth.

One dessert, not three. A couple drinks, not the whole bottle.

Balance. Not restriction.

It’s Not All or Nothing

The goal isn’t to be perfect on vacation.

The goal is to enjoy yourself without completely derailing your progress.

Stay active. Eat protein. Make decent choices most of the time.

You can enjoy vacation AND stay consistent with your goals.

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