Stay Fit Summer Checklist for Traveling and Vacations


Today, I’m diving into how to stay fit over the summer and while traveling, God's Way. Let's get started!

Have you ever noticed how distractions increase during summer vacations, pulling your focus away from your routine, your fitness goals, and your time with God? Remember, if the enemy can steal your health, he can steal your future. From June to August, everything seems to be about indulgence and relaxation, but we should celebrate our blessings without losing sight of our health and wholeness. The stress of perfect vacations, activities, and appearances can make us forget Jesus.

Summer is like a long, extended holiday. There is a huge temptation to think, "I’m too busy, I don’t have time to read my Bible," or "I’ll eat whatever I want and skip my workouts for the next few months and really go for it in the fall." We've all been there. Remember how far this sets you back. Ignorance is not bliss; we reap what we sow and don't want to start the fall with extra weight from overindulging. This requires a mindset shift.

Decide NOW to recommit daily. This is your loving reminder and a wake-up call to get off the emotional roller coaster of all-or-nothing dieting. Let’s be real and decide with our hearts that we won't let the next few months derail us. We’ll keep first things first: God, family, and especially keeping Christ at the center of our lives.

Summer is something many of us look forward to, the sunshine, beach, or lake vacations. It's a beautiful season full of sunshine, outdoor activities, and, for many of us, travel. 

But with all the excitement, it can be easy to let our fitness routines slide. Today, I’m going to share practical ways to stay fit and keep God first during these busy months.

First, let’s talk about the importance of staying fit as a way to honor our bodies, the temples of the Holy Spirit. 1 Corinthians 6:19-20 reminds us that our bodies are temples of the Holy Spirit, who is in us. Therefore, we must honor God with our bodies. Maintaining physical health is a form of stewardship and gratitude for the life He has given us.

I’m going to break this into 3 main segments: 


    1. Different ways to stay fit during summer

    2. How to stay fit while traveling and on vacation

    3.  How to keep God first and your mindset right when your schedule changes


1. Different Ways to Stay Fit During Summer

Summer offers plenty of opportunities to stay active without feeling like you're stuck in a gym. Here are some ideas:

  1. God's Beautiful Outdoors Workouts: Engage in outdoor activities like hiking, swimming, or cycling. These activities not only keep you fit but also enable you to enjoy God’s creation.

  2. Faith, Family, &  Fitness: Plan active outings with your family, like beach volleyball, kayaking, or even a fun run.

  3. Gardening: Believe it or not, gardening can be a great workout. It involves digging, planting, and weeding, which can all help you stay active.

  4. Walk with Jesus, daily! There’s something about walking in nature while praying, talking to God, or listening to a Christian Podcast or the Bible. 

  5. Plan a time each day when you are going to workout. For me, I get up and get into the Word and then Workout because I know the minute my daughter is up, there are distractions. Do this for yourself. Make it a habit and you will be shocked at how much better you feel.

Remember, Colossians 3:17 tells us, "And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him." Let this scripture inspire you to integrate your faith into your fitness routines.

Prefer Videos? Watch the live taping of this Strong. Confident His. Podcast on Youtube below

2: Staying Fit While Traveling and on Vacation 

Traveling can disrupt our routines, but with a little planning, you can maintain your fitness on the road: It always comes back to your mindset, and a mindset on Christ is the one we want! 

    1.  Keep healthy snacks in your purse like nuts, fruits, veggies, and protein bars like the Rx Bar to avoid unhealthy airport food.

    2.  Do your research: Research the hotels, options, and grocery shops in the area and request a microwave and refrigerator in your room. 

    3.  Take a reusable water bottle The heat of summer requires us to drink more water and even slight dehydration can cause fatigue, headaches, and lethargy.

    4.  Create a morning routine: Start your day right in the word of God and eat a whole God-made breakfast. It sets the tone for the day. 

    5.  Plan meals that you’re going to enjoy. And remember no back-to-back crap! C.R.A.P.  (C = Cooking oils that are hydrogenated, R = refined sugars, A= Artificial sweeteners and colors, P = Processed [man-made] foods.)

    6.  Unplug: Take a cell phone break and unplug from the world. Get present with your family, friends, and time with God.

    7.  Journal: Do some journaling connecting with your thoughts and keeping your goals top of mind is important.

    8.  Walk: Instead of sitting for an hour in the airport on your phone, get up and walk.  If you’re at the lake or on the beach, get up and walk or hike, don’t just sit all day, there’s so much to see in our beautiful world. Talk walking tours. Walk everywhere you can as long as it’s safe. 

    9.  Workouts: Make the most of your vacation by planning activities that keep you moving. Kayak or rent bikes to tour the city. These activities not only help you stay fit but also enable you to experience God’s creation in new ways. As Psalm 19:1 says, “The heavens declare the glory of God; the skies proclaim the work of his hands.”

Make use of hotel gyms or swimming pools. Even a short, 20-minute workout can make all the difference. If they don’t have a gym, you can always use your body. God gave you everything you need within your body weight to work out. You can do lunges, push-ups, squats, and tricep dips. 

***Create a circuit and go through it 3 times, for example:

  • 12 Jumping Jacks 
  • 12 Split squats
  • 12 Pushups
  • 1 Minute plank
  • 12 Tricep dips 
  • 12 Squats
  • 1-Minute rear plank

Also, you can pack resistance bands, gliders, or a jump rope for quick workouts in your hotel room. 

Proverbs 3:6 encourages us to, "In all your ways acknowledge him, and he will direct your path." Let’s apply this wisdom to our travels, acknowledging God in our health choices and trusting Him to guide us.

3: How to keep God first and your mindset right when your schedule changes

The number one thing you can do this summer to stay healthy, fit, and whole is to prepare your mindset. Here’s how:

  1. Prepare Your Mindset: Plan for self-care. Keep first things first—more Jesus, less hustle. You can’t take care of anyone or enjoy summer if you’re sick, tired, or stressed. Commit to time with God, meditate on His Word, and schedule your workouts. They don’t have to be perfect but plan on moving your body 5-6 days a week.

  2. Ask God to Prepare Your Heart and Mind: For the challenges you might face, including difficult family dynamics. Instead of dreading these moments, shift your mindset and pray for God to heal old hurts and help you grow.

  3. Protect and Prioritize Your Time: It’s okay to say no! Don’t overcommit. Your mental and spiritual health are vital to your physical health. Set boundaries to avoid overscheduling and overdoing it.

  4. Say Goodbye to Negative Self-Talk: Our minds have a natural negative bias. Intentionally renew your mind with the truth of God’s Word. Catch yourself when you’re thinking negative thoughts and ask if this is God’s truth. Meditate on positive and praiseworthy things (Philippians 4:8).

  5. Choose Indulgences with Intention: Enjoy special treats, but skip the foods you can eat anytime. Fully enjoy your food from a grateful heart without guilt.

  6. Spend Quality Time with Loved Ones Turn off phones and screens, engage in meaningful activities, and create family traditions. 

  7. Community: Stay connected with your faith community. Whether you're at home or traveling, find local churches to attend or join online services.

Our overarching goal is to choose a mindset and heart motivation of gratitude for Jesus and your family. Don’t let your mind and heart get overwhelmed with details. Choose His peace over perfection. 

Faith Fuel: Romans 12:1 urges us to present our bodies as a living sacrifice, holy and pleasing to God—this is our true and proper worship. Let’s strive to offer our best to God, not just in spirit, but in body and mind as well.


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