Traveling can throw off even the most consistent wellness routines, but with a little planning, you can stay on track and feel great while you’re away. Whether you’re heading out for a weekend getaway or a longer trip, setting clear intentions beforehand can help keep you focused and confident, even if that intention is to take a break from your healthy lifestyle. Let’s break it down and set you up for success!

Pre-Trip Reflection

Before you hit the road, consider what kind of balance you want to maintain on your trip. Here are a few things to think about:

• Drinking: If alcohol is part of your plan, think about how much you’ll consume so you can feel good while still enjoying yourself.
• Workouts: Will you make time for exercise while away? It doesn’t need to be complex, just something to keep you moving!
• (For the Macro Tracking Crew) – Tracking vs. Mindful Eating: Do you want to keep a closer eye on what you eat, or would you prefer to take a more intuitive, mindful approach? Decide what works best for you and your goals.
• Diet Break: Sometimes travel is a great opportunity for a break from your usual eating routine.

Having answers to these questions helps you form a plan that feels good and is realistic based on the trip’s circumstances.

Match Your Intentions to Actions

Once you know your goals, the next step is to put them into action. Whether it’s getting in workouts (or not), staying hydrated, or mindful eating, aligning your choices with your intentions will leave you feeling successful at the end of your trip.

If you often struggle with certain obstacles (like snacking), consider a strategy called, Implementation Planning. For example, if you tend to mindlessly snack when bored, decide ahead of time how you’ll respond to that urge. A plan might include drinking water first or grabbing a high-protein snack instead.

Nutrition Priorities On the Go

Regardless of your specific fitness or health goals, there are a few simple strategies to keep yourself nourished:

• Stay Hydrated: Water is key, especially when its easy to become dehydrated while traveling. Bring a reusable water bottle with you. Consider an electrolyte supplement (we love LMNT) to keep your body hydrated, especially if you’re in a warmer climate or on the go.
• Prioritize Protein: Protein can be harder to find while traveling, so be intentional about ordering meals that include a protein source (ie. eggs, beef, chicken, tofu). This keeps you fuller for longer and supports muscle recovery.
• Eat Your Fruits and Veggies: Try to incorporate fruits and veggies into each meal or snack to keep your fiber intake up and support digestion.

How to Build a Balanced Meal While Traveling

When you’re ordering out, keeping meals balanced is simple with this visual guide:

• Your Palm: 1 serving of protein
• Your Fist: 1 serving of veggies
• Your Thumb: 1 serving of fats
• Your Cupped Hand: 1 serving of carbs

This method ensures you get a well-rounded, balanced meal without needing to rely on tracking apps!

5 Travel-Friendly Ways to Move Your Body That Don’t Involve a Gym

If you want to keep moving while traveling but don’t have access to a gym, consider these 5 simple activities:

1. Walk/Hike: This activity requires ZERO equipment and can be done virtually anywhere. Invite your friends and family on your next vacation to start the day with a morning beach walk or explore a local trail.
2. Bodyweight Workout: Throw together a simple full-body sweat: squats, push-ups, lunges, plank rows, and top it off with some beach sprints! It’s quick, effective, and keeps you energized.
3. Yoga: Download a yoga app or look up a quick yoga flow that will energize you and bring you back to center. Yoga is great for flexibility, mental clarity, and reducing stress after long travel days.
4. Play a Sport: Grab the kiddos, have a catch, or start a volleyball game to get those competitive juices flowing. This not only gets you moving but also creates fun memories.
5. Kayak/Paddleboard/Swim: If accessible, rent a kayak or paddleboard, or hop into the water if you enjoy swimming. Water-based activities are a refreshing way to stay active and enjoy your surroundings.

Travel doesn’t have to derail your fitness goals. By setting clear intentions, being mindful of your nutrition, and squeezing in quick, efficient workouts (or fun activities), you’ll return from your trip feeling healthy and strong.