How I’m Managing My Nutrition & Training While on Holiday (And 5 Tips You Can Use Too)

I get asked all the time how to stay on track while travelling - especially when you’ve worked hard to build momentum with your training and nutrition. The truth is, you can enjoy your holiday and still feel good in your body while you’re away.

I’m living my best life in Bali right now, and while I’m definitely relaxing, eating out, and enjoying the trip, I’m also keeping a few simple habits in place to make sure I come back feeling refreshed rather than bloated and sluggish.

Even though I’m currently in my post show recovery phase, finding the balance between rest and structure is key. My body needs time to recover, but I also know how much better I feel mentally and physically when I maintain some level of routine - especially with food and training.

Here are 5 actionable tips I’ll be following that you can use too next time you’re away.

1. Protein first. always.

Holidays usually mean more meals out, more variety, and often less protein. I’m bringing protein powder and bars with me so I can easily hit my targets when options are limited.
With each meal, I make sure protein is the main focus - whether that’s eggs at breakfast, grilled chicken at lunch, or seafood at dinner. It keeps me fuller for longer and helps maintain muscle while away.

2. Aim for 3L of water daily.

Between heat, humidity, and travel, hydration drops fast. I always carry a water bottle with me and aim for around 3L per day. If you’re training or spending time in the sun, you’ll need even more. Staying hydrated helps with digestion, energy, and even hunger control (since dehydration can feel like hunger).

3. Train at least 3x per week.

I’m keeping things simple - training at least 3-4 times per week while I’m away. If the gym is limited or I’m short on time, I’ll stick to full body sessions.

This keeps me feeling strong and helps me stay grounded. A bit of structure goes a long way for both my body and mindset.

4. Stay active outside the gym.

Training isn’t the only way to move. Walking, exploring, swimming, all adds up. I’ll be doing plenty of that in Bali, which helps balance out the extra food and drinks.

5. Enjoy yourself - no guilt.

You’re on holiday to recharge, not restrict. I’ll be mindful, but I’m also going to enjoy new foods, eat out, and have dessert when I feel like it. The goal isn’t to be perfect, it’s to keep my habits in check enough to feel good while still living in the moment.

Even during post show recovery, balance doesn’t mean letting go completely - it means having enough structure to support your goals while allowing flexibility to enjoy life.

Prioritise the basics - protein, water, movement, and mindfulness… and you’ll come home feeling your best.

With love,

Coach Sandra xx