We all know about the crowd that swarms the gym four weeks before spring break to uncover those perfect “summer bods” that have been hidden by last winter’s bulking season. Although the newfound crowds can prove frustrating when there is a machine shortage, I generally appreciate the spring breakers for their motivation to live a healthy lifestyle, even if it is only for a short period of time. There is, however, one aspect of this fitness cycle I do not understand in the slightest. Why is it that an individual can work so hard toward a goal to look toned and tanned for a vacation, but once on vacation eat and drink so many calories that an entire month’s progress is undone not to be restored until the month before the next vacation?

Trust me, I get it. It can be very hard to work anything relating to “healthy” into worry-free vacation time. I felt the same way when looking ahead to my summer. Originally, I planned to “take it easy” the three weeks I would be in Latvia this summer. Then, I was fortunate enough to receive a second summer program abroad. Although three weeks of some time off my healthy crazed mind didn’t seem detrimental, I realized what was now six weeks could do some major damage and leave me somewhere I did not want to be. In order to avoid this potential setback, I did a lot of pre-planning and testing. Some ideas proved successful, others did not, but through my first summer period abroad I have discovered these four tools for living a healthier, and still stress-free, vacation.

1. Walk everywhere

This is the easiest way to make vacation more active. Walk the five blocks to dinner and back. Walk the beach in the morning. If you are in a city, this will probably save you time and parking stress anyway. An hour of walking at a leisurely pace burns between 150-200 calories. While in Latvia, I’ve found it extremely addicting to use a watch that counts my steps and work towards a step goal every day.

2. Run the city

Running is the simplest form of exercise — you only need space in your suitcase for a pair of shoes and the motivation to get out the door. At the end of the day, running is the best way to see and get to know a city and you burn the most calories for the time you put in to make up for that irresistible pastry you eyed earlier in the window. While on a run, take the time to notice local cafes, parks, rivers and monuments that you might want to visit later. Plus, Running is another great opportunity to get some sun — I like to think of it as multitasking.

3. Eat out only one meal in a day

Most of the time, traveling means eating out. As delicious as indulging in the local selections may be, preparing one meal at “home” daily can be a huge calorie saver. For example, a skillet at a local café can easily cost you over 1,000 calories during your first meal while a serving of mixed fruit, Greek yogurt and two eggs at home will only cost you around 340 calories.

4. Bring a jump rope

In some locations, it can be very difficult to find a place to exercise and feel safe while doing it. For my trip to Latvia, I stowed a jump rope in my suitcase at the last minute as a “just in case,” and I am so glad I brought it. Jump roping is convenient; you need little space, it strengthens your legs and arms simultaneously and burns a lot of calories (over 100 calories in a 10-minute period) in little time. This is a great alternative to running.