Maintaining Gains on Holiday…

I’m off to Thailand in a few days! So excited. A few people have asked me what my plans are in terms of training while I’m away, so I thought I’d share what I’m going to be doing to maintain my physique while travelling, and how you can too.

Going on holiday doesn’t mean you have to lose your gains. You can absolutely maintain your progress while still enjoying your time away—you just need a plan.

Here are my top tips:

• Keep Your Protein High: This is non-negotiable! Even if you’re not training as hard (or at all), keeping your protein intake up will help maintain muscle mass. I’ll be bringing my protein powder with me (and creatine lol) and will be prioritising protein in all my meals.

• Stay Active, But Be Flexible: You don’t need to stick to your full program, but staying active is key. Whether it’s a quick full body workout, a jog on the beach, or walking through the city, get moving. It’ll help you feel good, keep your metabolism going, and reduce any “post-holiday guilt”.

• Hydrate and Sleep: Vacation mode can sometimes lead to dehydration (hello, cocktails) and less sleep. Prioritise water and make sure you’re getting enough rest.

• Don’t Stress About Perfection: Remember, this is a holiday, not a competition. I wouldn’t worry about tracking food (I won’t be) or not being able to stick to your program perfectly (hotel gyms suck).

The key is consistency over time, and one holiday won’t undo all your hard work if you stay mindful.

Enjoy yourself, make smart choices, and your gains will be there when you get home.

I probably won’t make another blog post until I’m home! So see you in a few weeks!

With love,

Coach Sandra x