Vacation is a time to relax, but some people just can’t take a break from exercise.

Chad Richards, a personal trainer at Lawrence Athletic Club, has found a sort of satellite gym for frequent travelers.

“If people join the YMCA, there’s YMCA in every major city. Just get on the Internet and find the location in the city. I have a few clients that do that, and they’re never paying outrageous fees,” Richards said

But if you’d like a less-structured holiday schedule, you can even work exercise into a sightseeing itinerary.

“Get out and walk, keeping cardio up while doing a nice walk on vacation,” Richards said. “If you have to weight lift, you can go to a park and do chin-ups, push-ups, maybe body squats or lunges. There’re tons of exercise you can do on your own.”

And staying in shape if you’re not staying in town is something you can even plan before you load up the car or get on a plane.

“The main thing, especially with my clients, is preparing nutritionally. If you know you’re going to eat a different diet on vacation, at least bring the right number of shakes and bars to keep up metabolism,” Richards said.

But if you aren’t able to keep up your metabolism or even your healthy eating habits on vacation, don’t worry about it. Staying in that relaxed vacation state of mind will help you stay fit.

“Stress less and let it go as vacation time,” Richards said. “When you get back, get back on track with your trainer. Just let go of it and get started again. If you feel guilty, it releases a hormone called cortisol and it will start to break down muscular tissue.”

Richards compares an exercise routine to a batting average. If you have poor eating and exercise habits all year long, a week or two of indulgence is bad for you, but if you have a generally healthy lifestyle, a respite from your healthful habits isn’t that bad. In some cases, time off can even help.

“It can be a good thing, if you need a break from the gym,” he said. “The best strength coaches in the world will tell you to take a break from things, especially if that’s your normal life.”