Staying Fit while Traveling
When traveling, it is crucial to pack along all your healthy lifestyle skills. Packing these away in your drawer at home is bound to lead to trouble while traveling and even when you return home. Eating balanced and remaining active while on-the-go are actually pretty simple. It just takes a little bit of planning and making time for healthy behaviors, but it’s do-able and your body, mind, and health will thank you!
As many of you following my social media sites may know, I often travel to other parts of the world and sometimes for an extended period of time. Fortunately, many of the countries I have visited have plenty of healthy foods widely available. This makes healthy eating easy and enjoyable! Below are pictures of a list of workouts I took with me to Uganda and the space I used to do these exercises.
Fitness Tips:
If you have enough room to jump up and down, perfect! Do squat jumps, “imaginary” jump rope, butt kicks, high knees, and jogging in place. If you have enough room to spread-out on the floor, do some push ups, squats, sit-ups, planks, and plank jacks.
See you don’t need a gym to get your heart rate up, your muscles moving, and your body grooving! Put on some good music and just move it! If you are into yoga or kickboxing, you should be able to find a small space to perform these exercises too. I usually have a Jillian Michaels kickboxing video on my electronic devices when I travel. If I need a little motivation to get moving, I just put the video on! Also, it helps to have a running list of exercise moves to do. Going through the list and performing each exercise at maximum capacity for 30- 60 seconds is another way I keep motivated and not bored while working-out “on-the-go”!
Hiking and Yoga in Arizona.
Hiking in Utah.
Yoga in Haiti.
If you have access to a gym or opportunities to be adventurous on your travels (ie. biking, hiking, swimming, roller blading, running), use these facilities or take advantage of the resources available to you. Nature can become your gym!
Hiking Redwoods National Forest in California.
Planks on a plank while hiking the Redwoods.
Hiking the Redwoods.
Eating Tips:
When it comes to eating and drinking healthy on your trips, plan ahead! If you eat out often when you travel and portion sizes are big, plan to share meals with those traveling with you. Bring healthy snacks or your own pre-made “fast food” for plane rides, long car rides, or even for “grab-and-go” snacks or mini-meals during your trip. If you have access to a kitchen, fridge, and a grocery store/ market, take advantage of these resources! Some hotels have fridges that can be brought to your room, be sure to ask. Preparing healthy meals can help save money and keep your body satisfied throughout your trip!
Snacks for a trip to Haiti.
Stocked fridge on a trip in Utah.
Mini-meal on the go.
For Planes or No Refrigeration:
- Justin’s peanut butter comes in 1.15 oz packages —- I’ve also seen some almond butter variations. Go with the no sugar add variation.
- Roasted chickpeas or broad beans (fava beans)
- Go Raw has some healthy snack options
- Dehydrated fruits and veggies
- Kale Chips or Seaweed snacks
- Lara bars
- Flackers, Way Better Crackers, or like brand. (I usually look at the ingredient list, as well as the fiber and the carbs ratio— try to get close to a 1 gram of fiber for every 5 grams of carbs).
- Make your own trail mix—- nuts and dried fruit.
- Buy an orange, apple, or other fresh fruit the day before for your flight or at the airport on your way home.
- Pack grapes or other fresh fruit for your plane ride on the way to your destination.
- Bring whole grain pita pockets or bread— my favorite is the Ezekiel brand.
- Chop celery and carrots — these will likely last for a plane ride or a hike, and then some.
Mini-meal idea: Peanut butter/ almond butter, Ezekiel pita pocket or serving of whole grain crackers, piece of fruit and/ or some veggies.
Don’t Forget! Pack a reusable water bottle! Many airports have drinking fountains and water filtrate systems that make it easy to stay hydrated while traveling. You can also use the bottle throughout your trip!
Eating out: Resources to look for healthy dining or plant-based cuisine while traveling or eating out.
Eating at the Green Panther in Montreal, Canada. Loving the all veg options!
Road trip snacks! Carrots, hummus, and roasted broad beans. Popcorn, oranges, and sparkling water not pictured.
Hummus and veggie sandwiches on Ezekiel bread for a hike through the Redwoods.
Summary List:
Fitness:
- Create your own workout routine— even if it’s just 10-15 minutes, move your body!
- Bring workout videos or find free ones on youtube.
- Get out in nature — or explore the city you are staying in!
Food:
- Pack healthy travel snacks.
- Stock your fridge or kitchen full of healthy choices if staying at a hotel or home with this option.
- Bring a reusable water bottle!
- Choose healthy places to eat out— and share meals if portion sizes are too large.
- Explore local markets and local foods— and enjoy your experience!
