Finding Time to Work Out (Even on Vacation)
I used to think I didn’t have time. Turns out, I just had to shift it.
School vacation is coming up, which means if you're a parent, your routine is probably about to get flipped upside down. Whether you’re staying local or headed out of town, fitting in workouts can feel impossible — or at least really easy to skip.
I’ve been there. But I’ve found a few things that help me stay active without sacrificing family time (or fun).
☀️ Why I Started Waking Up Early
I was never a morning person.
I liked the quiet hours after my kids went to bed. But when I looked at how I actually spent that time — usually scrolling my phone or watching whatever was on (+ bored snacking) — I realized it wasn’t giving me much.
Then I read The 5 AM Club. I won’t pretend it’s for everyone (some of my friends loved it, others really hated it), but it had a few takeaways that stuck with me.
The biggest one? Waking up at 5 AM.
(Okay, technically 4:45.)
It’s early, sure — but now I usually get one or two hours completely to myself before anyone else is awake. And I actually use that time. I swapped my late-night phone scroll for early morning movement, and I don’t miss it.
🕔 A Simple Morning Routine (That Doesn’t Overwhelm)
The book suggests breaking the hour between 5–6 AM into three blocks:
20 minutes of exercise
20 minutes of planning
20 minutes of meditation or reflection
I don’t follow it perfectly, but the 20 minutes of exercise? That stuck. Moving first thing — even just a short run, yoga, or bodyweight work — helps me feel more awake, more productive, and honestly, more grounded.
🧊 Cold Showers? Yep, I Tried That Too
Another 5 AM Club suggestion? Cold showers.
Sounds awful. But weirdly... I’ve grown to like them.
When I don’t have time for a cold plunge, I’ll do a 2–3 minute cold shower in the morning. I swear it helps — especially if I’ve had that extra glass of wine on vacation.
❄️ Benefits of Cold Showers:
Boosts alertness and circulation
Helps reduce inflammation and muscle soreness
Improves mood (cold exposure = dopamine spike)
May lower cortisol (stress hormone)
Supports telomere health (aka cellular aging and longevity)
And yes — it’ll definitely wake you up.
🏖 On Vacation? Wake Up Early, Move a Little, Enjoy the Rest
When we’re traveling as a family, I still try to get up early and run. Exploring a new place on foot is one of my favorite things to do — it’s quiet, peaceful, and a good way to get outside.
My wife and I are good about trading off those windows. Vacation doesn’t mean you have to work out every day, but 3–4 short sessions while you’re away? Totally doable.
Some things I like:
Running (no gym required)
Bodyweight workouts
Yoga or mobility via YouTube
Apple Fitness+ or other apps
🏋️♂️ No-Gym Bodyweight Workout (20–30 Min)
Warm-up (3–5 min):
Jumping jacks or high knees
Arm circles, air squats
Repeat 2–3 rounds:
15 air squats
10 push-ups
15 lunges (each leg)
30-second plank
20 mountain climbers
Pull-ups (if you find a bar or playground)
Cool down:
Stretch or light yoga for 5–10 minutes
😴 One Thing That Makes It Possible: Sleep
Early wake-ups only work if you get to bed earlier. I like to aim for 7 hours of sleep, which means if I’m getting up at 4:45 or 5, I try to be in bed by 9:30.
Of course, there are nights when that doesn’t happen — it’s vacation, after all. But even dedicating a few mornings to movement makes a difference for me. I feel better, more present, and way more energized for the day.
👣 One Last Thing
I’m not a trainer or a fitness expert — just someone figuring it out as I go and trying to get a little better each week.
If you’re heading into school break, try giving yourself a few quiet mornings. Use them to move, reflect, or just breathe. Even 20 minutes can shift your whole day.
Let me know what’s been working for you lately. I’m always learning from others too.
— Kevin