Simple ways to maintain healthy habits while traveling

Maintaining healthy habits while traveling can be a challenge, especially when you want to enjoy yourself without worrying about calories or hitting the gym. However, vacations and business trips should not be an excuse to completely negate all of the hard work being done at home.

During my wellness journey over the past few years, I have discovered ways to maintain my current diet and fitness routine without driving myself crazy. Personally, when I spent my entire vacation eating poorly and not doing any form of exercise, would feel bloated and lethargic at times during my trip and felt guilty for overdoing it when I got home.

After implementing a healthier mindset and methodology, it was easier to keep me on track of my goals while being flexible enough to allow for indulgences. The tips that I share in this blog post are my personal tried and true ways for eating well and getting in exercise while traveling by car or plane. They will work best if you plan ahead and use a little creativity. Some tips will also help save money $$$.

Eating tips while traveling

Bring as much food as you can. I always pack a few snacks like granola bars, tuna packets, or pretzels. Also, you are allowed to bring homemade meals on a plane, as long as there is no liquid in them (i.e. rice and chicken). I have done this several times without an issue.

Hit the grocery store and get creative. I have stayed in rooms with and without microwaves and kitchens. Here a few of the things I have done:

• Purchase a few items such as sliced bread and nut butter for quick meals instead of relying on over-processed snacks like candy.
• Combine microwavable foods to make a meal (chicken strips, steam-able veggies, microwave rice).

Stay in accommodations with a kitchen to prepare your own meals. Much better than a frozen dinner.

Be smart at the breakfast buffet. (oatmeal > waffles, hard boiled eggs > scrambled eggs, home fries > toast, nut butter > butter)

Eat balanced meals often. Every meal should contain a carb, healthy fat and protein along with micronutrients from fruits and vegetables. Learn more about balanced meals in this post.

Be mindful of portions when dining out or ordering takeout. Save half of your plate for later and eat the remainder for another meal. See more tips here.

Avoid indulging for every meal. Choose which meal you want to indulge on, then be mindful the remainder of the day.

Watch out for liquid calories. Stick to water as much as possible. When drinking alcohol, select low-calorie mixers or have them on the rocks.

Fitness tips while traveling

Pack workout clothes, socks, and shoes. This will provide visual encouragement.

If you are staying in a hotel, check out the gym equipment on the hotels’s website and plan your workouts in advance. When you arrive, you already know what to expect and have a pre-made plan.

If you do not have access to a gym, bring portable equipment, like resistance bands. There are also packable yoga mats.

Workout at the local park or complete a hiking trail. Aside from jogging and walking, some parks have fitness stations.

Walk around your destination instead of using taxis or public transportation. It is also a great way of exploring a new city.

If you have a gym membership with multiple locations (e.g. Retro Fitness), you can access other locations in the franchise for free.

If there is a local gym nearby, purchase a guest pass or sign up for a free trial.

Final thoughts

Feel free to try out my tips during your next vacation or business trip. Please keep in mind that it is also ok to completely indulge and not exercise if you choose to do so. For more suggestions, check out this article.

Which tip(s) did you find to be the most helpful? What do you do to maintain a healthy lifestyle while traveling?