How to Stay Healthy on Vacation Without Blowing Your Progress

Let’s be honest, one of the quickest ways to blow all the progress you’ve made with your health and fitness is by going on vacation and letting yourself go. I’ve seen it happen countless times. People spend months eating clean, working out, staying consistent, and then they go on one trip and completely lose all discipline. By the time they get home, they’ve gained five to ten pounds, they feel bloated and tired, and their momentum is gone.

But it doesn’t have to be that way.

Last week, Melinda and I took the kids to our Panama City Beach property for a family vacation. We had an incredible time. We relaxed, laughed, drank, soaked in the sun, and enjoyed some great food. But here’s the key. We didn’t go overboard. We didn’t throw all of our habits out the window. We found that sweet spot, that middle ground where we could enjoy ourselves and still feel good when we got home. That’s what this post is about. I want to show you exactly how to stay healthy on vacation without obsessing over every little thing and without ruining your progress.

Do not stress about perfection

First things first. Vacations are meant to help you recharge. If you’re spending your time stressing about every calorie or forcing yourself into a rigid routine, you’re doing it wrong. I’m not telling you to track macros, eat out of a cooler, and avoid every drink or dessert. That’s not what this is about. The goal is to stay healthy enough to maintain your momentum and feel good, without turning your vacation into a stressful chore. It’s about balance. Period.

Alcohol: what to drink and what to avoid

I know alcohol is part of the equation for a lot of people when they’re on vacation. I’m not here to tell you not to drink, but I am going to be real with you. Alcohol can absolutely wreck your energy, your digestion, your sleep, and your motivation. That doesn’t mean you can’t enjoy a drink or two, but you’ve got to be intentional.

Here’s what I recommend.

What to avoid:

• Sugary mixed drinks like piña coladas, daiquiris, and margaritas loaded with syrup

• Beer after beer after beer, especially the heavy stuff

• Drinks with soda or artificial mixers (we use Zevia)

Better choices:

• Tequila or vodka with soda water and lime

• Dry red wine or a crisp white in moderation

• Low-carb hard seltzers with clean ingredients

  
  

We personally like to drink during the day and stop at around 5 PM each evening. We also make sure we eat and load up on water throughout the day, especially if we know we'll have a drink later. That makes a huge difference.

Eating out versus cooking in

Let’s talk about food because this is where most people slip hard. Eating out every single meal is not only expensive, it’s also one of the fastest ways to feel like garbage on your trip. Restaurant food is loaded with sodium, seed oils, hidden sugars, and mystery ingredients you’d never use at home.

When we were in Panama City Beach, we had a full kitchen in our condo, and that made it easy to balance things. We cooked breakfast and lunch at the condo most days. Eggs, fruit, protein smoothies, and simple meals we felt good about. Then we’d go out for dinner a few times during the week, pick a place that had clean ingredients, and still enjoy a good meal. That way we saved money, avoided feeling sluggish, and didn’t feel like we were missing out.

If you’re staying in a place with a kitchen, take advantage of it. Bring some groceries, stock the fridge with the basics, and aim to cook at least one or two meals a day. Not only does it help you stay healthy, it gives you way more control over what you’re putting in your body.

Working out every day

I get it, you’re on vacation. You don’t want to be stuck in the gym. But moving your body every day does not mean you need to crush a 90-minute workout. I’m not saying hit a personal record or do a heavy leg day in a beach hotel gym. I’m talking about movement, about doing something every single day to keep your energy up and your metabolism firing.

Here’s what we did in Florida.

• Morning workouts in the gym.

• Long walks.

• Pool time with the kids, which can be a serious workout if you have little ones.

• Beach games with the kids, such as throwing the frisbee or water ball.

It’s not about intensity, it’s about consistency. If you start your morning with 30 minutes of movement, even something as simple as walking or stretching, it sets the tone for the rest of the day. You feel better, you eat better, and you stay in rhythm.

Stay hydrated and supplement smart

Travel usually means more sun, more salt, more alcohol, and less structure. That’s a perfect recipe for dehydration and inflammation. Most people don’t realize how much better they’d feel on vacation if they just drank more water.

Here’s what we always do.

• Start the day with a tall glass of filtered water and a pinch of real salt or electrolytes. 

• Avoid sugary drinks like sodas and juices. 

• As far as supplements, we keep it simple. A quality multivitamin (Meology), electrolytes, and a clean, organic protein powder for quick meals or smoothies. 

If you’re part of my Pure Path crew, you already know I travel with my core stack. It keeps my energy up and helps me stay regular while I’m away from home.

Final thoughts

Look, you don’t need to be a health nut while you’re on vacation. That’s not what this is about. But if you care about your health, and you’ve worked hard to make progress, don’t throw it all away for seven days of mindless indulgence. You can relax and have a great time without blowing it.

Melinda and I truly enjoyed our time in Panama City Beach. We made memories with the kids, we had fun, and we ate some amazing meals. But we didn’t binge, we didn’t drink every night, and we didn’t skip workouts. We struck a balance, and because of that, we came home feeling refreshed, not regretful.

So if you’ve got a trip coming up, remember this. You don’t need to be perfect, you just need to be intentional. If you need a perfect vacation spot, obviously we recommend our Panama City Beach condo!