Discipline During Vacation
Staying disciplined in your routine on vacation is simply about the systems and habits that you have in place. Vacation is definitely a time to relax, enjoy time with your family and be with people you love, and not worry about your regular day to day life. It isn't a time to completely fuck off and derail all of the hard work you've put in though. Highly disciplined individuals have a way they approach their vacations and make sure that their compromises are calculated and intentional. Vacation can be an easy time to set yourself back and fall off the train, ruining hard earned progress and making it difficult to get back on the path once you return home.
The working out is a simple solution, you are going to have to wake up early and get it in before everyone else wakes up, or you will have to find time to get something quick in later in the day. Which in my opinion isn't as ideal because you don't want it to take away from time with your family or activities. However, it still needs to be a priority on some scale to move your body. On the other side, no matter who you are or what you are after in life, going on vacation and making it all about your lifting and meals is extremely selfish. While I am completely understanding of how important it is, you have to create the time to make it all happen without compromising what you are actually there for; family time. So unless you are in the middle of prep for something, a simple bodyweight, band or dumbbell circuit that takes no more than 30 minutes will suffice for the trip. This is easy, and can be done anywhere that not only eases your mind for the day and gives you a chance to do something you love, but you are finding ways to move forward on vacation while prioritizing your health. Which is going to reinforce everything you've been doing at home and leave you with a sense of accomplishment because you're not only sticking to the promises you made to yourself, you are showing yourself you are this person as well. Plus, doing something you know others won't take the time to do is extremely satisfying.
Food is where most people are going to get caught up and struggle with the most on vacation. Where you go, where you stay and what your plans are can all play a role in your approach and the decisions that you will have to make. The biggest thing is coming prepared on your own. Whether that is bringing a handful of premade meals, along with some high protein snacks and a ziploc bag of protein powder to ensure that no matter what, you can still get a decent protein intake in every day. From there it is as simple as making the right choices as often as you can, and centering each meal around some form of protein. Even when you go out to eat, you can find options that aren't completely far off your regular diet. Eating a crispy chicken sandwich and fries opposed to grilled chicken and baked potatoes for example is a decision you may have to make. Some places may not have options that are in line at all with your plan, and the option to go to these places may or may not be in control, so you will have to decide how far you are willing to stray off your plan. Portion control is what you need to have in mind. The foods you don't regularly eat aren't going to kill you if you consume them in moderation, and only at select times. They start to become an issue when they make up 50% or more of your caloric intake, especially for multiple days at a time. If you usually eat egg whites and oatmeal for breakfast, and instead have scrambled eggs and some toast, it isn't going to be the end of the world. Same scenario if say you eat almonds every day, but maybe can only get your hands on some cashews or pistachios. Again, not going to be the end of the world. A few slices of pizza aren't going to derail you. A whole pizza, full sugar soda, and the 800 calorie dessert you followed it all up with just might.
Another simple tip that you can implement is to have a protein shake before going out to eat. This is going to provide a bit of satiety to keep your next meal under the reigns and not completely balls to walls. This is why having protein powder handy can be a life saver on vacation if you really are about getting your protein intake in every day. Combo this with staying hydrated with plenty of water and electrolytes and you will be in good shape.
The season of life that you are in will also play a role in this as well. If you are in prep for something, know that it is your situation to handle and no one elses. Have a plan, come prepared, and do what you need to do without making it all about you. Don't let your selfish ambitions get in the way of the family enjoying the vacation and everyone having a good time. If you are prepping for something major, it may not be the time to schedule a vacation during that time, if able. Regardless, the biggest takeaways are to center your meals around protein, control your portion sizes, make time to train or at least move your body, and enjoy your time away from every day life with your family. Live a little, its not going to be the end of the world.