[{"data":1,"prerenderedAt":555},["ShallowReactive",2],{"site-content-en":3,"blog-post-\u002Fblog\u002Fhow-to-stay-fit-on-holiday-phuket":56},{"id":4,"author":5,"brand":9,"contact":11,"extension":13,"footer":14,"meta":28,"nav":29,"seo":45,"socials":49,"stem":54,"__hash__":55},"site\u002Fsite.yml",{"name":6,"credential":7,"bio":8},"Jeejee","NASM-CPT Certified Personal Trainer","Jeejee is a NASM-CPT certified personal trainer based in Phuket, Thailand, specialising in women's fitness — glute building, body sculpting and personalised nutrition coaching, in person and online.",{"logoText":6,"logoAccent":10},"PT",{"phone":12},"","yml",{"tagline":15,"services":16,"copyright":27},"Women's fitness specialist in Phuket. Glute building, body sculpting, and nutrition coaching — in person or online.",[17,20,22,24],{"label":18,"to":19},"Single Sessions","\u002F#programs",{"label":21,"to":19},"Block of 10",{"label":23,"to":19},"Online Coaching",{"label":25,"to":26},"Nutrition Planning","\u002F#about","JeejeePT · jeejeeptphuket.com · Personal Trainer Phuket",{},{"links":30,"ctaLabel":44},[31,33,35,38,41],{"label":32,"to":26},"About",{"label":34,"to":19},"Programs",{"label":36,"to":37},"How It Works","\u002F#process",{"label":39,"to":40},"Results","\u002F#testimonials",{"label":42,"to":43},"Blog","\u002Fblog","Book a session",{"title":46,"description":47,"keywords":48},"Personal Trainer Phuket | Women's Fitness & Glutes | Jeejee PT","Certified female personal trainer in Phuket — glute building, body sculpting & nutrition coaching for women, in person or online. From 1,800 THB.","personal trainer Phuket, female personal trainer Phuket, women's fitness Phuket, glute training Phuket, body sculpting Phuket, nutrition coach Phuket, personal training Thailand, PT Phuket, fitness trainer Phuket Thailand",{"instagram":50,"tiktok":51,"whatsapp":52,"line":53},"https:\u002F\u002Fwww.instagram.com\u002Fjeejeediary","https:\u002F\u002Fwww.tiktok.com\u002F@jeejeediary","https:\u002F\u002Fwa.me\u002F66000000000","https:\u002F\u002Fline.me\u002Fti\u002Fp\u002F~jeejee_pt","site","5UeHA83xT9iu56JLLl3XWPfpVB40Ll6Kwmh-FwH8mhk",{"post":57,"fallback":554},{"id":58,"title":59,"author":6,"body":60,"coverImage":536,"coverImageAlt":537,"date":538,"description":539,"emoji":540,"extension":541,"focusKeyword":542,"meta":543,"minutes":544,"navigation":545,"path":546,"seo":547,"seoTitle":548,"stem":549,"tag":550,"tagLabel":551,"tint":552,"__hash__":553},"blog\u002Fblog\u002Fhow-to-stay-fit-on-holiday-phuket.md","How to stay fit on holiday in Phuket: a simple plan",{"type":61,"value":62,"toc":504},"minimark",[63,67,72,75,78,82,85,173,182,186,189,224,227,235,241,245,248,251,255,258,274,281,286,290,293,306,310,313,316,320,323,336,340,343,346,350,353,356,360,363,366,370,373,376,379,383,386,389,393,398,401,405,408,412,415,419,422,426,429,433,436,440,443,447,450,454,457,461,464,468,471,475,497,501],[64,65,66],"p",{},"Staying fit on holiday in Phuket is easier than most people think: keep moving every day, do a few short bodyweight or hotel-room workouts, eat and drink sensibly most of the time, and train in the cooler hours to beat the heat. The goal on holiday is to maintain, not to chase new personal bests, and maintaining takes surprisingly little. Phuket actually makes it enjoyable, with swimming, beach walks, watersports and even Muay Thai classes doubling as fun exercise. This guide gives you a simple plan: a no-equipment workout, how to weave activity into your trip, how to handle holiday eating, and how to book a session with a trainer while you are here if you want one.",[68,69,71],"h2",{"id":70},"do-you-really-need-to-train-on-holiday","Do you really need to train on holiday?",[64,73,74],{},"You do not have to train hard on holiday, and a week or two off will not undo your progress, but staying lightly active keeps you feeling good and offsets the extra eating and drinking. The right mindset is maintenance, not progress. You are not trying to build muscle or set records on a two-week trip; you are keeping your body ticking over so you come home feeling great rather than sluggish.",[64,76,77],{},"The reality is that muscle and fitness do not vanish in a couple of weeks, so there is no need for guilt or rigid gym sessions on holiday. A little movement most days, plus a couple of short workouts if you fancy them, is plenty to hold your fitness and energy. And in Phuket, a lot of that movement happens naturally through swimming, walking and exploring, so staying fit here rarely feels like a chore.",[68,79,81],{"id":80},"a-simple-no-equipment-hotel-workout","A simple no-equipment hotel workout",[64,83,84],{},"A short bodyweight circuit in your hotel room or by the pool is all you need to maintain strength on holiday, no gym required. The workout below hits your whole body in 15 to 25 minutes and needs no equipment at all. Do two or three rounds, resting as needed, a few times across your trip.",[86,87,88,104],"table",{},[89,90,91],"thead",{},[92,93,94,98,101],"tr",{},[95,96,97],"th",{},"Exercise",[95,99,100],{},"Reps",[95,102,103],{},"Works",[105,106,107,119,130,140,151,162],"tbody",{},[92,108,109,113,116],{},[110,111,112],"td",{},"Bodyweight squats",[110,114,115],{},"15 to 20",[110,117,118],{},"Legs and glutes",[92,120,121,124,127],{},[110,122,123],{},"Press-ups (or on knees)",[110,125,126],{},"8 to 15",[110,128,129],{},"Chest, shoulders, arms",[92,131,132,135,137],{},[110,133,134],{},"Glute bridges",[110,136,115],{},[110,138,139],{},"Glutes and core",[92,141,142,145,148],{},[110,143,144],{},"Reverse lunges",[110,146,147],{},"10 each leg",[110,149,150],{},"Legs and balance",[92,152,153,156,159],{},[110,154,155],{},"Plank",[110,157,158],{},"20 to 40 seconds",[110,160,161],{},"Core",[92,163,164,167,170],{},[110,165,166],{},"Mountain climbers",[110,168,169],{},"20 to 30",[110,171,172],{},"Full body and cardio",[64,174,175,176,181],{},"That is genuinely enough to keep your strength ticking over on a trip. If you want more structure or are newer to training, the moves are explained in the ",[177,178,180],"a",{"href":179},"\u002Fblog\u002Fbeginner-guide-to-training-in-phuket","beginner's guide to training in Phuket",". Keep it short and doable, so you actually do it between beach days.",[68,183,185],{"id":184},"make-activity-part-of-the-holiday","Make activity part of the holiday",[64,187,188],{},"The easiest way to stay fit on holiday is to let the holiday itself be your exercise, choosing active things you genuinely enjoy. In Phuket that is effortless, because so many of the best experiences are active ones. This way you barely notice you are training.",[190,191,192,200,206,212,218],"ul",{},[193,194,195,199],"li",{},[196,197,198],"strong",{},"Swimming."," The sea and hotel pools are perfect low-impact, full-body exercise, and they feel like fun rather than a workout.",[193,201,202,205],{},[196,203,204],{},"Beach and hill walks."," Long walks along the beach or up to a viewpoint rack up steps and get you exploring at the same time.",[193,207,208,211],{},[196,209,210],{},"Watersports."," Paddleboarding, kayaking and snorkelling are surprisingly good workouts you will actually look forward to.",[193,213,214,217],{},[196,215,216],{},"Muay Thai class."," A beginner session at one of Phuket's many camps is a brilliant, memorable cardio workout and a real slice of Thai culture.",[193,219,220,223],{},[196,221,222],{},"Cycling or hiking."," Explore quieter areas on two feet or two wheels for a bigger calorie burn.",[64,225,226],{},"Pick a couple of these and your fitness looks after itself while you enjoy your trip.",[64,228,229],{},[230,231],"img",{"alt":232,"src":233,"title":234},"Beach fitness class in the sun, an easy way to stay fit on holiday in Phuket","\u002Fimages\u002Fblog\u002Fstay-fit-on-holiday-phuket-beach.jpg","Staying fit on holiday in Phuket",[64,236,237],{},[238,239,240],"em",{},"In Phuket the holiday itself can be your exercise, from beach workouts to swimming and walks.",[68,242,244],{"id":243},"eating-and-drinking-sensibly-on-holiday","Eating and drinking sensibly on holiday",[64,246,247],{},"You can absolutely enjoy the food and drink on holiday and still stay in good shape, as long as you are sensible most of the time rather than perfect. Holidays are for enjoying, so the goal is balance, not restriction. A useful approach is to eat well around 80 percent of the time and relax for the rest, which leaves plenty of room for the meals and treats that make a trip.",[64,249,250],{},"Thailand actually makes eating well easy, with fresh fish, grilled meats, som tam and vegetable dishes everywhere. Getting some protein at each meal keeps you full and protects muscle, and drinking plenty of water is essential in the heat. The main things that quietly add up are sweet cocktails, sugary iced coffees and constant snacking, so just be mindful of those. Enjoy the pad thai and the sunset cocktail; simply do not make them every single meal, and you will come home feeling good.",[68,252,254],{"id":253},"training-in-phukets-heat","Training in Phuket's heat",[64,256,257],{},"The one thing to plan around in Phuket is the heat, so train and do active things in the cooler parts of the day and drink far more water than usual. Midday sun, roughly 10am to 4pm, is best avoided for anything strenuous outdoors, both for comfort and safety. Early morning and late afternoon are far more pleasant and productive.",[64,259,260,261,267,268,273],{},"Hydration is not optional here. The ",[177,262,266],{"href":263,"rel":264},"https:\u002F\u002Fwww.texasheart.org\u002Fheart-health\u002Fheart-information-center\u002Ftopics\u002Fhot-weather-exercise-tips\u002F",[265],"nofollow","Texas Heart Institute recommends drinking water before, during and after exercise in the heat",", and ",[177,269,272],{"href":270,"rel":271},"https:\u002F\u002Fwww.hopkinsmedicine.org\u002F-\u002Fmedia\u002Fgeneral-internal-medicine\u002Fdocuments\u002Ffaculty-resource\u002Fhot-weather-exercise.pdf",[265],"Johns Hopkins advises keeping hot-weather activity easy and steady",". Listen to your body, ease off if you feel dizzy or overheated, and use the pool or an air-conditioned hotel gym on the hottest days. Respect the climate and it becomes an asset rather than an obstacle.",[64,275,276],{},[230,277],{"alt":278,"src":279,"title":280},"Sunrise beach workout, the coolest and best time to train on holiday in Phuket","\u002Fimages\u002Fblog\u002Fstay-fit-on-holiday-phuket-sunset-v2.jpg","Best time to train on a Phuket holiday",[64,282,283],{},[238,284,285],{},"Train in the cool early morning or late afternoon, and hydrate well in Phuket's heat.",[68,287,289],{"id":288},"book-a-personal-training-session-while-you-are-here","Book a personal training session while you are here",[64,291,292],{},"If you want a proper workout or some expert guidance on your trip, you can book a one-off session or a short block of personal training in Phuket, no long-term commitment required. Plenty of visitors do exactly this, whether to keep a routine going, learn something new, or simply train somewhere beautiful. Outdoor and beach sessions are a lovely way to do it.",[64,294,295,296,300,301,305],{},"A session with a local trainer can be a great addition to a holiday: a focused workout, some coaching you can take home, and none of the guesswork. For an idea of what sessions cost, including single sessions and short packages, see the guide to ",[177,297,299],{"href":298},"\u002Fblog\u002Fpersonal-trainer-cost-phuket","personal trainer prices in Phuket",". If you are visiting and fancy a session, in person or even a beach workout, you can ",[177,302,304],{"href":303},"\u002F#contact","get in touch"," to arrange it around your trip.",[68,307,309],{"id":308},"how-not-to-lose-progress-in-a-week-or-two","How not to lose progress in a week or two",[64,311,312],{},"Losing real fitness in one or two weeks is very hard, so a short holiday is nothing to worry about, and even minimal activity holds everything in place. Your muscle and strength are far more durable than people fear; a couple of weeks of lighter activity simply does not undo months of training. So relax and enjoy your trip.",[64,314,315],{},"If you want to be sure, just two short bodyweight workouts across a two-week holiday, plus the natural activity of swimming and walking, is more than enough to maintain. What actually derails people is not the week off; it is failing to restart afterwards. So the real trick is to ease straight back into your normal routine when you get home, rather than letting a relaxing holiday drift into months of inactivity. Treat the trip as a genuine, guilt-free break, then pick up where you left off.",[68,317,319],{"id":318},"coming-to-phuket-to-get-fit","Coming to Phuket to get fit",[64,321,322],{},"Some people come to Phuket specifically to kickstart their fitness, and the island is genuinely set up for it, with training camps, gyms, healthy food and a motivating fitness culture. If a fitness-focused trip is your goal rather than a relaxing beach holiday, you can absolutely make real progress in a week or two of consistent training and good eating.",[64,324,325,326,330,331,335],{},"A structured approach helps here: a few personal training sessions to give your trip focus, active days built around swimming, walking or Muay Thai, and sensible eating using Thailand's abundant fresh food. If you want to lose a little weight or build a habit while you are here, the guides to ",[177,327,329],{"href":328},"\u002Fblog\u002Fweight-loss-personal-training-phuket","weight-loss training"," and a ",[177,332,334],{"href":333},"\u002Fblog\u002Fdiet-plan-for-women-body-sculpting","simple diet plan"," show the principles. Phuket rewards anyone who wants to come home fitter than they arrived.",[68,337,339],{"id":338},"a-quick-beach-or-pool-workout","A quick beach or pool workout",[64,341,342],{},"The beach and pool are perfect free gyms on holiday, so a short circuit using the sand, water and your bodyweight is all you need for a proper workout. Sand adds resistance and is kinder on the joints, while the pool gives you low-impact, full-body work. Either makes a holiday workout feel like part of the fun.",[64,344,345],{},"On the beach, try a simple circuit of squats, walking lunges along the sand, press-ups, glute bridges and a plank, doing two or three rounds. A beach walk or jog on firm sand near the waterline adds excellent low-impact cardio. In the pool, swimming laps is superb full-body exercise, and you can add water walking or gentle treading for variety. Do any of this in the cooler early morning or late afternoon, keep water nearby, and you have a complete, enjoyable workout with no equipment and no gym. Best of all, it barely feels like training when you are doing it somewhere beautiful.",[68,347,349],{"id":348},"staying-active-on-rest-and-sightseeing-days","Staying active on rest and sightseeing days",[64,351,352],{},"Even on days you are not \"working out\", you can stay surprisingly active simply by choosing to move while you explore, which keeps your fitness ticking over effortlessly. Holidays naturally involve a lot of walking if you let them, and those steps add up to real activity without any structured exercise at all.",[64,354,355],{},"Walk rather than taxi where it is practical, explore markets, temples and viewpoints on foot, and choose active excursions like hiking to a waterfall, kayaking, or snorkelling. A day of sightseeing on foot can easily rack up more movement than a gym session, so there is no need to feel guilty about skipping a formal workout. The goal on holiday is to stay generally active and enjoy yourself, not to hit rigid training targets. If you simply build a bit of walking and activity into your days, your fitness looks after itself while you make the most of the island.",[68,357,359],{"id":358},"sleep-energy-and-enjoying-yourself","Sleep, energy and enjoying yourself",[64,361,362],{},"Staying fit on holiday is not only about exercise; getting reasonable sleep and managing the party side sensibly keeps your energy up so you actually enjoy your trip. Late nights, lots of alcohol and constant sugary drinks are what leave people feeling sluggish on holiday, far more than missing a workout does. A little balance goes a long way.",[64,364,365],{},"You do not need to be strict, this is a holiday, but getting enough sleep most nights, drinking plenty of water alongside any cocktails, and not overdoing the alcohol every single evening will keep you feeling good and energetic. Jet lag, if you have travelled far, eases faster if you get some daylight and gentle morning activity, which a Phuket sunrise walk provides perfectly. The aim is simply to enjoy the treats and the nights out while keeping enough balance that you wake up feeling ready to make the most of each day. Feeling good is the real goal, and it comes from balance rather than restriction.",[68,367,369],{"id":368},"eating-well-while-enjoying-thai-food","Eating well while enjoying Thai food",[64,371,372],{},"Thailand makes eating well on holiday genuinely easy, because so much Thai food is fresh, protein-rich and vegetable-heavy once you know what to choose. You do not have to avoid the local cuisine to stay in shape; in fact leaning into the healthier Thai dishes is one of the easiest ways to eat well without feeling deprived. It is the extras and the drinks that usually cause trouble, not the food itself.",[64,374,375],{},"Great everyday choices include grilled chicken or fish, som tam (green papaya salad), tom yum soup, stir-fried vegetables, fresh seafood, and plenty of fresh fruit, all widely available and packed with nutrients. Keeping a portion of rice or noodles sensible, and getting some protein at each meal, keeps you full and steady. The things that quietly add up are sweet Thai iced teas and coffees, fruit smoothies loaded with syrup, deep-fried snacks, and cocktails by the pool. None of these are off-limits on holiday, they are part of the fun, but being mindful of them most of the time lets you enjoy the treats without the trip leaving a mark.",[64,377,378],{},"Eat like this and you can savour Thailand's food and still come home feeling great.",[68,380,382],{"id":381},"coming-home-getting-straight-back-into-routine","Coming home: getting straight back into routine",[64,384,385],{},"The single most important thing for your fitness is not what you do on holiday but how quickly you get back into your routine afterwards, because a two-week break only becomes a problem if it drifts into months. Your fitness is still there when you land; the risk is simply losing momentum. A little planning makes the return effortless.",[64,387,388],{},"Before or as soon as you get home, put your first couple of training sessions in the diary so returning is a decision you have already made. Do not try to punish yourself for the holiday or make up for lost time with brutal sessions; just pick up your normal plan where you left off. Restock the fridge with your usual staples so healthy eating is easy again, and expect to feel back to normal within a session or two. If anything, a proper rest often leaves you refreshed and stronger. Treat the holiday as a genuine, guilt-free break and the return as simply the next scheduled session, and a trip will never derail your progress.",[68,390,392],{"id":391},"frequently-asked-questions","Frequently asked questions",[394,395,397],"h3",{"id":396},"how-do-i-stay-fit-on-holiday-in-phuket","How do I stay fit on holiday in Phuket?",[64,399,400],{},"Keep moving every day, do a few short bodyweight or hotel-room workouts, and let active experiences like swimming, beach walks and watersports do much of the work. Eat sensibly most of the time, hydrate well, and train in the cooler hours. The aim is to maintain your fitness, not to chase progress, which takes very little.",[394,402,404],{"id":403},"will-i-lose-fitness-on-a-two-week-holiday","Will I lose fitness on a two-week holiday?",[64,406,407],{},"No, not meaningfully. Muscle and fitness are durable and do not disappear in one or two weeks, so a short holiday will not undo your progress. Even a little activity keeps everything in place. The only real risk is not restarting afterwards, so ease back into your normal routine when you get home.",[394,409,411],{"id":410},"can-i-keep-fit-without-a-gym-in-phuket","Can I keep fit without a gym in Phuket?",[64,413,414],{},"Easily. A short bodyweight circuit in your hotel room needs no equipment, and Phuket offers endless active options: swimming, beach walks, watersports, hiking and Muay Thai classes. Between natural activity and a couple of quick workouts, you can stay perfectly fit on holiday without ever setting foot in a gym.",[394,416,418],{"id":417},"what-is-a-good-hotel-room-workout","What is a good hotel-room workout?",[64,420,421],{},"A simple full-body circuit works well: bodyweight squats, press-ups, glute bridges, reverse lunges, a plank and mountain climbers. Do two or three rounds in 15 to 25 minutes, a few times across your trip. It needs no equipment, fits in any hotel room, and is plenty to maintain strength on holiday.",[394,423,425],{"id":424},"how-do-i-avoid-gaining-weight-on-holiday","How do I avoid gaining weight on holiday?",[64,427,428],{},"Enjoy the food and drink but be sensible most of the time, aiming for balance rather than restriction. Get protein at each meal, drink plenty of water, stay active daily, and be mindful of sweet cocktails, sugary drinks and constant snacking, which add up quietly. You can enjoy your holiday and still come home in good shape.",[394,430,432],{"id":431},"can-i-book-a-one-off-personal-training-session-in-phuket","Can I book a one-off personal training session in Phuket?",[64,434,435],{},"Yes. Many trainers in Phuket offer single sessions or short packages with no long-term commitment, which suits visitors well. It is a great way to get a focused workout, learn something to take home, or train somewhere beautiful like the beach. Check the personal trainer cost guide for typical single-session prices.",[394,437,439],{"id":438},"when-is-the-best-time-to-exercise-in-phuket","When is the best time to exercise in Phuket?",[64,441,442],{},"Early morning and late afternoon or early evening, when it is coolest. Avoid strenuous outdoor exercise in the midday sun, roughly 10am to 4pm, for comfort and safety. Mornings are ideal because you beat the heat and free up the rest of the day, and hydration matters more here than most visitors expect.",[394,444,446],{"id":445},"can-i-get-fit-on-a-fitness-holiday-in-phuket","Can I get fit on a fitness holiday in Phuket?",[64,448,449],{},"Yes. Phuket is well set up for fitness-focused trips, with training camps, gyms, healthy food and a motivating culture. With consistent training and good eating you can make genuine progress in a week or two. A few personal training sessions plus active days and sensible meals can have you coming home fitter than you arrived.",[394,451,453],{"id":452},"how-many-workouts-should-i-do-on-a-two-week-holiday","How many workouts should I do on a two-week holiday?",[64,455,456],{},"Two to four short workouts across a two-week trip is plenty to maintain your fitness, and even fewer is fine if you are active in other ways. There is no need to train hard or often on holiday; a couple of 15 to 25 minute bodyweight sessions, plus the natural activity of swimming, walking and exploring, comfortably holds your progress in place.",[394,458,460],{"id":459},"is-walking-enough-to-stay-fit-on-holiday","Is walking enough to stay fit on holiday?",[64,462,463],{},"For a short holiday, yes, plenty of walking will keep you ticking over nicely, especially combined with swimming and general activity. Walking is genuine exercise that maintains fitness and offsets holiday eating. If you want to also maintain strength, add a couple of short bodyweight circuits, but you certainly do not need formal workouts to stay in shape on a trip.",[394,465,467],{"id":466},"can-i-train-at-my-hotel-gym","Can I train at my hotel gym?",[64,469,470],{},"Absolutely, if your hotel has one it is a convenient, air-conditioned option on hot days. Most hotel gyms have enough, dumbbells, a bench, some machines and cardio kit, for a solid session. If there is no gym, a bodyweight circuit in your room works just as well, so a hotel without a gym is no barrier to staying fit.",[68,472,474],{"id":473},"sources","Sources",[476,477,478,485,491],"ol",{},[193,479,480],{},[177,481,484],{"href":482,"rel":483},"https:\u002F\u002Fwww.mayoclinic.org\u002Fhealthy-lifestyle\u002Fweight-loss\u002Fin-depth\u002Fexercise\u002Fart-20050999",[265],"Mayo Clinic, exercise and staying active",[193,486,487],{},[177,488,490],{"href":263,"rel":489},[265],"The Texas Heart Institute, hot weather exercise and hydration",[193,492,493],{},[177,494,496],{"href":270,"rel":495},[265],"Johns Hopkins Medicine, exercising safely in the heat",[68,498,500],{"id":499},"about-this-guide","About this guide",[64,502,503],{},"This guide was written and reviewed by Jeejee, a NASM-certified personal trainer (NASM-CPT) based in Phuket who specialises in women's fitness, fat loss and nutrition coaching, in person across south Phuket and online. It is general educational information, not medical advice. Check with a doctor before starting new exercise if you have a health condition. Last reviewed July 2026.",{"title":12,"searchDepth":505,"depth":505,"links":506},2,[507,508,509,510,511,512,513,514,515,516,517,518,519,520,534,535],{"id":70,"depth":505,"text":71},{"id":80,"depth":505,"text":81},{"id":184,"depth":505,"text":185},{"id":243,"depth":505,"text":244},{"id":253,"depth":505,"text":254},{"id":288,"depth":505,"text":289},{"id":308,"depth":505,"text":309},{"id":318,"depth":505,"text":319},{"id":338,"depth":505,"text":339},{"id":348,"depth":505,"text":349},{"id":358,"depth":505,"text":359},{"id":368,"depth":505,"text":369},{"id":381,"depth":505,"text":382},{"id":391,"depth":505,"text":392,"children":521},[522,524,525,526,527,528,529,530,531,532,533],{"id":396,"depth":523,"text":397},3,{"id":403,"depth":523,"text":404},{"id":410,"depth":523,"text":411},{"id":417,"depth":523,"text":418},{"id":424,"depth":523,"text":425},{"id":431,"depth":523,"text":432},{"id":438,"depth":523,"text":439},{"id":445,"depth":523,"text":446},{"id":452,"depth":523,"text":453},{"id":459,"depth":523,"text":460},{"id":466,"depth":523,"text":467},{"id":473,"depth":505,"text":474},{"id":499,"depth":505,"text":500},"\u002Fimages\u002Fblog\u002Fstay-fit-on-holiday-phuket-cover.jpg","Women doing beach yoga on holiday in Phuket","2026-07-22","How to stay fit on holiday in Phuket: a no-equipment hotel workout, active things to do, sensible eating and drinking, and training around the heat.","🏝️","md","stay fit on holiday Phuket",{},12,true,"\u002Fblog\u002Fhow-to-stay-fit-on-holiday-phuket",{"title":59,"description":539},"How to stay fit on holiday in Phuket","blog\u002Fhow-to-stay-fit-on-holiday-phuket","Phuket Training",null,"blue","RBllwEpHvoQa1KmooPTEgxpmVdnLv9AUfIoWa0GcEn4",false,1785992080307]