Staying on track with a diet or exercise plan shouldn’t spoil your vacation. And going on vacation shouldn’t sabotage your diet and exercise plan.

Still, who wants to tote exercise bands and dumbbells in their carry-on bag?

Marcey Phillips, certified personal trainer and owner of Healthy Balance Wellness Center in Bedford, says it’s possible to enjoy a vacation and return home guilt free.

“If you feel like you’re tied to the gym and can’t step away from that, then you’re not really on vacation,” she said.

She urges her clients to have fun on their vacation and focus on staying active, incorporating a lot of “play” into their itinerary. What she discourages clients from doing is going with the idea they will hit the hotel fitness center every day.

“Because often they don’t and then they come home defeated,” she said. “If you can incorporate 45 minutes of continuous movement in every day when you’re there, you should be OK.”

Bicycling, hiking, active walking (not mall shopping), playing at the water park, golf or tennis are some of the activities she recommends.

There are lots of exercises that work major muscle groups that can be done easily in a hotel room. A basic workout can be completed in about 20 minutes.

Staying active is the easy part, said Phillips.

“Where people get into trouble is with their food,” she said. “I really encourage them to make good decisions. If you must stop at the ice cream shop at the beach, share it with another person to keep portions down. Don’t eat a huge breakfast of waffles followed by an all-you-can-eat feast at lunch and huge plate of spaghetti for dinner. Watch your portions and share with other people.”

For some vacationers, the slide comes when they return from vacation.

“They’re behind at work, behind on laundry, catching up on e-mails and before you know it, it’s two weeks before they get back to the gym,” she said.

Phillips recommends telling the gym manager or trainer your vacation dates.

“You should tell them you’re going to be gone and to call you if you don’t get back to the gym within a few days of returning home,” she said.

THE WORKOUT

This basic workout from Healthy Balance Wellness Center challenges all your major muscle groups and anyone can do them anywhere. To get the most of out of this workout, don’t overindulge on food or drink. Share desserts and limit alcohol consumption. Be sure to do something active every day such as hike, bike, swim, canoe, play golf or tennis.

Beginners: Two to three sets of 10-25 for each exercise every other day

Advanced: Two to three sets of 15-25 for each exercise, repeat three times.

SQUATS: (A) Stand up straight with feet hip-width apart, toes pointing slightly out. Don’t drop your head; it should be in line with your torso, your eyes looking ahead.

(B) Keeping your feet flat and torso straight, bend your knees slightly and slowly squat down. Don’t arch your back or let your knees extend past your toes. Squat until your thighs are almost parallel to the floor. Pause, then slowly rise to the starting position.

PUSH-UPS: (A) With your hands shoulder-width apart, extend your arms fully but don’t lock your elbows. Keep your legs together and fully extended and your fingers pointing forward. Make sure your legs, back and neck are in a straight line and keep your eyes on the floor.

(B) Slowly bend your arms, keeping your body straight and lowering yourself until your chest almost touches the floor. Hold for a second then slowly return to the starting position.

SUPERMAN: (A) Lie prone on mat; legs together and arms extended out in front of you.

(B) Slowly raise upper body and legs off floor. Lower upper body and legs to floor. Lift legs and upper body slowly with no jerking or fast movement.

CRUNCHES: (A) Lie on your back with hands behind the head, thighs vertical and knees bent. Inhale and raise the shoulders off the ground, bringing the knees and head toward each other by crunching, which means rounding the back and rolling the spine up.

(B) Exhale as you bring your body back to the start position.