“I know you've been runnin' on empty, runnin' on empty
The way you move it's like you could use a vacation
Drink in your hand and the harder you dance
I swear right now it look like you on a vacation”



Tune:  “I Know”Big Sean, ft. Jhene Aiko


Revelry. That's what vacation is all about. Indulging in food, booze, and relaxation on what our European counterparts refer to as “holiday, is a major key for anyone who’s ever “ran on empty,” working overtime or multiple jobs to make ends meet. On vacation, there are no limits to happiness; the beautiful scenery rules the eyes, the experience rules the soul, and the exotic foods and frozen, alcohol-laden drinks rule the belly.  But before you dip your feet in the white sand and chug frozen margaritas poolside, here are a few tips to keep your body  in check on vacation:


  1. Be in love with the Coco. Stay hydrated by drinking coconut water or regular water throughout the course of your stay.. Between alcoholic beverages and excess heat, it's easy to become dehydrated on vacation. A good rule of thumb is to drink one  glass of water for every 1 -2 alcoholic drinks you consume. Coconut water  is recommended, because it provides additional nutrients such as potassium, and is usually abundant and fresh ( sorry not sorry Vitacoco) in tropical places.

  2. Protect your neck. Should you decide to take a jog on the beach (not likely, but recommended), wear sunscreen. Seriously. Sun burnt skin on vacation can be horrific, but repeated, unprotected sun exposure is dangerous. Sun damaged skin can cause cancer, which is life-threatening. Let that sink in.

  3. Take a dip in the water. One way to seamlessly fit exercise into vacation is by swimming. The absence of gravity and presence of buoyancy in a pool means that every movement has resistance to work against, forcing your body to work harder. Moreover, there's zero impact in a pool, which means your risk of injuring a muscle is minimal. In fact, aqua fitness is a highly recommended fitness option for people who are elderly and suffering from osteoporosis.

  4. Check out your hotel amenities in advance. Many hotels have fitness centers with cardio equipment like treadmills and ellipticals, and weights. Sure, it's not ideal to workout on vacation, but you never know how you'll feel once you reach your destination. Sometimes long days of travel call for a quick workout to lift your mood and energy. Bonus points if the hotel has a sauna.

  5. Get a massage. You deserve it! But more importantly, a professional massage can positively affect your circulatory, musculoskeletal, and nervous system. Massage therapy can hasten your recovery from exercise-related injuries by relieving stress and improving circulation. But what truly matters is that it feels good! You’re on vacation; go for it!


To discover new tunes and learn new moves, check out GrillzandGranola, a fitness experience for trap and R&B lovers, merging contemporary music with exercise. Or follow us on Instagram @grillzandgranola