A holiday in the middle of a block is not a problem. Coming back three weeks late because you felt guilty is. Here is the plan I give people.
Before you go
Tell me the dates. The plan bends around them, and the sessions either side get arranged so you leave on a good week and land on one. Do your measurements the morning you leave. Book your first session back before you go, so it is in the diary and not a decision you have to make at the airport on the way home.
While you are away
- Walk. Ten thousand steps of sightseeing, beach or hills covers most of the training gap on its own.
- One short session every other day. The 20-minute no-kit workout needs a floor and nothing else. Ten minutes done beats forty minutes planned.
- Protein first at every meal. Eggs at breakfast, meat or fish at dinner, then whatever you like. It keeps you full and keeps muscle on.
- Drink what you want, but count it. The alcohol calculator shows what a week of it adds up to, and a big glass of water between drinks is the cheapest trick there is.
- Do not track. Enjoy the holiday. The structure comes back the day you land.
When you get back
Weigh yourself once, a full week after you land, not the morning after. Most of the immediate gain is water and salt and it goes on its own. Come to the session you booked, tell me how it was, and we pick up the plan. If you are in an 8-Week Package the classes are unlimited within the block, so a week away is not lost money. It is just a week.
The rule
You will not lose fitness in a week. You lose it in the month after, when the holiday becomes an excuse. First session back within three days of landing and the holiday never happened, as far as the numbers are concerned.