HOW TO STAY ON TOP OF YOUR HEALTH & FITNESS ON HOLIDAY — NO EXCUSES

 

You’ve booked the flight.

Your out-of-office is on.

The vibes are high, and the suitcase is filled with sun cream, sliders and probably a few things you’ll never wear. But let’s get brutally honest for a second:

 

You don’t need a “break” from your health.

You need a break from burnout. From chaos. From the noise.

But from your standards? Your discipline? Your progress?

 

Hell no.

 

You didn’t graft all winter just to let it melt away the second you touch down in Tenerife. You didn’t build habits, rituals, and discipline just to bin it for a week of lazy lie-ins and eating like you’ve got amnesia.

 

This is The Defiant Life.

We don’t switch off.

We switch gears.

1. HOLIDAY ISN’T A “F*CK IT” PASS

 

Let’s clear something up right now:

Being on holiday doesn’t mean you throw everything out the window.

 

It means you get intentional. You adapt. You move differently, but you still move.

You eat well most of the time, and you enjoy yourself without sabotaging your progress.

 

This isn’t about obsessing over calories or refusing every indulgence.

It’s about owning your choices.

There’s a massive difference between treating yourself and betraying yourself.

 

So if your goal is to feel good, stay sharp, and not come home bloated, tired, and full of regret — listen up.

2. TRAIN IN THE CRACKS

 

You don’t need a gym. You need non-negotiables.

 

No barbell? No squat rack? Doesn’t matter.

Push-ups, lunges, burpees, air squats, core circuits, resistance bands — your body is the equipment. The sun is your spotlight. The floor is your arena.

 

Wake up early before the heat kicks in.

20-30 minutes. No phone. No distractions. Just movement.

 

Here’s a no-equipment routine you can do anywhere:

 

5 Rounds

• 20 squats
• 15 push-ups
• 20 lunges (10 each leg)
• 15 sit-ups
• 10 burpees

 

Take 60 seconds rest between rounds. Feel alive. Then go live your day.

 

Even just doing this 3–4 days in the week will keep your body ticking over and your mind locked in.

3. WALK LIKE A MACHINE

 

People don’t realise this, but walking is one of the best tools in your fitness toolbox — especially on holiday.

 

Think about it. You’re exploring new places.

So explore. On foot.

 

Get your 10,000+ steps without even trying.

Every time you choose to walk instead of taking a cab, you’re moving the needle forward — not backwards.

 

Want to go to the beach? Walk.

Sightseeing? Walk.

Need to “clear your head”? Walk.

 

It sounds basic, but basic gets results.

Walking keeps your metabolism high, digestion ticking, and mindset focused. And it’s the easiest form of movement to stay consistent with.

4. HYDRATE LIKE YOU MEAN IT

 

You’re in the sun. You’re sweating. You’re sipping on sangria.

But are you drinking enough water?

 

Most people on holiday walk around half-dead without realising it because they’re massively dehydrated. That affects your mood, your energy, your skin, your digestion — and your performance if you’re training.

 

Here’s your rule:

1 litre as soon as you wake up. 3–4 litres across the day.

Especially if you’re drinking alcohol.

 

Throw some electrolytes or sea salt into your morning water to replenish minerals. It’ll change the game.

5. EARN YOUR INDULGENCE

 

Listen — we’re not the food police.

This isn’t about saying “no” to the pizza or the ice cream or the mojito.

It’s about saying “yes” with awareness.

 

The key is simple:

Earn it. Then enjoy it.

 

Move your body. Hit your steps. Get your protein in. Stay hydrated.

Then have the big meal.

You’ll enjoy it more because it’s part of your rhythm, not an escape from it.

 

This mindset shift is powerful:

Indulgence is allowed — just don’t let it be the default.

6. BE MINDFUL — NOT OBSESSED

 

You’re not a robot. You’re not prepping for a show.

This isn’t about guilt. It’s about standards.

 

You don’t need to track macros. You don’t need to weigh your meals. But be conscious. Be intentional. Be mindful.

 

Eat slower. Notice your hunger cues. Choose foods that make you feel good after you’ve eaten — not just while it’s in your mouth.

 

Have a treat — but don’t eat like every meal is your last.

Food is part of the experience, but it’s not the whole experience.

7. SLEEP LIKE A WEAPON

 

You might be tempted to stay up late every night. Clubbing, Netflix, scrolling, whatever.

But sleep is the secret sauce most people forget on holiday.

 

You’ve got less stress. Fewer alarms. More downtime.

 

Use it.

 

Let your body recover properly. Sleep 8–9 hours. Let your muscles repair, your nervous system reset, and your mind decompress.

 

You’ll train better. Eat better. Feel better.

Sleep isn’t lazy. It’s lethal.

8. REMEMBER WHO YOU ARE

 

This is the one no one talks about.

You’ve worked on yourself.

Physically. Mentally. Spiritually. You’ve built habits, systems, and a mindset that most people don’t have.

 

So why would you throw it all in the bin just because it’s “holiday”?

 

Holiday doesn’t change who you are — it reveals it.

 

You’re not average.

You’re not someone who crumbles the second their routine shifts.

You’re Defiant. You lead yourself even when no one’s watching.

So when that lazy voice pops up saying

“You’ve been good all year, just relax,”

You reply with,

“I am relaxing — but I’m not abandoning myself 

That’s the difference.

FINAL WORD: IT’S A LIFESTYLE, NOT A SWITCH

 

At the end of the day, this isn’t about perfection.

It’s about ownership.

 

You don’t need to “smash it” every day on holiday. But you do need to stay connected to the person you’re becoming. That’s the standard. That’s the game.

 

If you can learn to move, fuel, and recover properly while travelling — when routines are shaken and temptations are high — then you’re not just fit.

 

You’re forged.

Stay sharp. Stay moving. Stay Defiant.

 

Your health doesn’t take holidays — neither should your discipline.