Wellness amenities in high-end developments may be a given today, but Continuum residences in Miami Beach has always been at the forefront of the trend- in fact, Continuum introduced wellness to its residents back in 2000 when it opened up an expansive sporting club and spa.

Fast forward to today: Continuum is launching a collaboration with the leading wellness management and design company, Move Fitness, and its highly regarded founder Marco Borges. Marco and his team, with more than 50 years of combined experience, have developed a high-performance health and fitness program based on in-depth assessments of the residents’ needs and long-term wellness goals.

This partnership between Continuum and Move Fitness was conceived by the Continuum’s Managing Director, Rishi Idnani, who brought Move Fitness back in to the development’s orbit after seeing Marco’s original work on the club and spa when it initially opened.

“Our residents are known for having a very active lifestyle,” says Idnani. “A community with a discerning perspective on health and fitness requires a progressive style of management that Move Fitness provides.”

We caught up with Marco, who is also a nutritionist for more than a fair share of celebrities, for his top ten tips on staying healthy and cool while traveling this summer— no matter where in the world you are..

1. Hydrate! Hydrate Hydrate! Have fun in the sun, but don’t forget to hydrate properly. The summer heat dehydrates and so does air travel, so make it a habit to drink water regularly.

2. Move More. Warm weather means it’s time to get outdoors. Take advantage of the beautiful weather by getting outside for your favorite activity, or simply find something new to get you moving.

3. Don’t drink your calories. Choose your drinks carefully. Warm weather means you’re going to want to drink more, but be careful not to drink your calories. Many drinks are disguised as healthy but are loaded with added sugars.

4. Consistency is the key to health. A family gathering or holiday celebration doesn’t have to be the end of your wellness journey. Planning ahead is easy and makes choosing the right foods a breeze. If you’re going to an event where you know temptations will abound, eat a light meal before arriving which will allow you to think clearly while standing in front of that all-you-can-eat dessert bar.

5. Prioritize Sleep. Adequate sleep is crucial for maintaining overall health and wellbeing. Make sleep a priority by creating a relaxing sleep routine, and stick to it regardless of where you are, to ensure a restful night’s sleep every night.

6. Supercharge Immunity. Travel can sometimes increase stress and lead to a compromised immune system. Boost immunity by eating fruits, vegetables, leafy greens and berries which are loaded with vitamins, minerals and immune boosting nutrients.

7. Pack Smart (including snacks). Airports, train stations and roadside stations can be junk food traps loaded with overprocessed options. Fuel smart by packing healthy snacks like nuts, seeds, fruits and hummus with carrots and celery. Also, say “No, thank you” to fluorescent drinks and sugar bombs in see through packaging.

8. Breathe and Meditate. Travel can be stressful. Crowds can be stressful. If you add them together and throw in a few unwanted delays, you’ll need some breathing exercises and a few minutes of meditation to reduce stress levels and calm your mind. Incorporate this into your daily self-care routine to be ahead of the game.

9. People don’t plan to fail—they fail to plan! I love this quote and it couldn’t be more accurate when it comes to travel. Plan ahead by doing a little research before you travel to find the best gyms, walking areas, outdoor activities, healthy restaurants, supermarkets – and you’ll be ready for a health fueled vacation wherever you go.

10. Skip the Snooze! Turn the alarm clock off. Vacation time should be a reset to your body and mind. Don’t disrupt your sleep by setting an alarm to break your REM sleep cycle. Allow yourself to wake up naturally- your body will thank you for it.