Going on Holiday? How to Travel Without Undoing Your Hard Work
By Caroline Grey, Founder of Craft Your Body
I hear it all the time from the women I coach: "I'm going on holiday soon and I'm worried I'm going to undo everything."
If that sounds like you, let me say this first, loudly and clearly: you are not going to undo months — or years — of consistency in one or two weeks away. Even if you do absolutely nothing. Even if you eat all the bread, drink all the wine and move only from sun lounger to pool bar. Your body does not work like that.
What can happen is that the scale goes up. But scale weight on holiday is rarely fat gain. It is usually water retention, inflammation from different foods, more salt, more alcohol, disrupted sleep, aeroplane dehydration and a change in bowel habits. It comes on quickly and, for the most part, it comes off quickly too once you return to your normal routine.
A holiday is not the time to stress about macros. It is the time to rest, reconnect and enjoy yourself. That said, I do have a few practical tips that help me — and my clients — feel good while we are away, rather than feeling sluggish, bloated and exhausted by day three.
My top tips for staying on track while travelling
1. Take protein powder with you. I always pack a small travel container of protein powder. It makes breakfast so much easier — especially if the hotel buffet is heavy on pastries and fruit — and it doubles as a quick snack if I am caught between meals. A scoop in water or a small carton of milk is an easy win.
2. Pack your pre- and probiotics. Travel, buffets, aeroplane food and a change in water can all throw digestion off. I take my Arbonne pre- and probiotics with me to help support gut health, break food down and keep bloating at bay. You can find the nutrition range I use here.
3. Eat protein first at buffets. If you are eating at a buffet or all-inclusive, fill your plate with protein and vegetables first. Eggs, fish, chicken, Greek yoghurt, beans, salad — get those on the plate before you add the bread, pastries or chips. Protein fills you up, stabilises blood sugar and helps you make calmer choices for the rest of the meal.
4. Hydrate — then hydrate some more. This is especially important in hot climates and even more so if you are drinking alcohol. Start the day with a large glass of water, carry a bottle with you and aim to drink more than you think you need. The temptation when dehydrated is to reach for salty snacks; your body is actually crying out for fluids and electrolytes.
5. Use electrolytes if you need them. Sweat, sun and alcohol all deplete minerals. I add electrolytes to my water on holiday, particularly on hot days or after a few drinks. It makes a noticeable difference to energy, headaches and muscle cramps.
6. Move because you have the time. One of the lovely things about being away is that I often have more time than at home. If the hotel has a gym I will use it a couple of times in the week — not a punishing session, just some light movement to feel good. If not, swimming, walking, paddleboarding or even a gentle stretch on the balcony all count.
7. Walk after meals. A ten-minute walk after lunch or dinner does wonders for digestion, blood sugar and energy. It is also a lovely way to explore where you are staying.
8. Keep breakfast simple. It is easy to start every day with pastries, juice and coffee, but a protein-rich breakfast sets the tone for the whole day. Eggs, Greek yoghurt, smoked salmon, omelettes — or your protein powder if the options are limited.
9. Pack smart snacks. Nuts, protein bars, oatcakes or a small bag of seeds can be a lifesaver on travel days or when airport food is mostly beige and processed. They also stop you from getting so ravenous that you overeat at the next meal.
10. Don't arrive starving. Whether it is the airport, the journey or the first night, plan ahead so you are not making food decisions in a state of hunger. A small protein snack before you go out to dinner can help you order with your head, not just your appetite.
The mindset piece
I want to be really clear: these tips are not about being restrictive on holiday. They are about feeling good while you are there. The women I coach do not need another set of rules to follow. They need permission to enjoy themselves without guilt — and a few simple habits that stop them coming home feeling completely wiped out.
If you come back a couple of pounds up on the scale, please do not panic. It is not fat. It is fluid, inflammation and a full digestive system. Get back to your normal meals, your protein, your water, your sleep and your training, and your body will settle within a few days.
The worst thing you can do is come home and launch into a drastic "make up for it" plan. That all-or-nothing cycle is what keeps women stuck. Consistency over time is what changes your body — not two weeks of perfection, and not two weeks of punishment.
Enjoy your holiday
A holiday is for enjoying. It is for rest, connection, new experiences and a break from routine. Do not spend it stressing about food and exercise. Make a few gentle choices that support your energy, move your body because it feels good, and then let yourself fully relax.
You have worked hard to build the habits you have. They will still be there when you get home. And if you want help creating a routine that travels with you — one that is flexible enough for real life and holidays — book a free discovery call. Can't find a convenient time? Email me at hello@craftyourbody.com and I'll find a slot that works for you.
You may also enjoy
Keep reading — more practical advice from the Resource Hub.
Why September is the Real New Year for Midlife Women
Forget January. September is when the season changes, the routine returns and you get to take back control before Christmas. Week one of the Midlife Reset — structure, protein and the habits that hold.
September Edition · The Midlife ResetRead article
5 Balanced Breakfasts for Midlife Women — Protein, Carbs & Healthy Fats
Five easy, satisfying breakfasts built around 30g protein, healthy fats and fibre for steady energy and blood sugar. Free printable recipe cards included.
September Edition · The Midlife ResetRead article
Autumn Batch-Cook Chillies: Sweet Potato & Bean, and Classic Beef
Two warming one-pot chilli recipes for batch cooking through autumn. A slow-cooker sweet potato and bean vegetarian chilli and a classic lean beef chilli — both packed with protein, vegetables and fibre for women in midlife.
September Edition · The Midlife ResetRead article