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5 Healthy Vacation & Travel Tips

We know vacations and travel can feel a bit stressful when you think about your fitness goals. You may be worried about not being able to stick to your routine.

But remember that your fitness routine should work with you and your life - including travel!

Heading out of town can be stressful enough. (Hello airports we’re looking at you. ✈) Don’t pile on extra stress over fitness.

(Now, obviously the type of travel + your current goals will dictate your approach. A once-a-year vacation should be much more loose vs. traveling for work every other week. And if you’re in the middle of a strict fat loss phase or bodybuilding prep, you will need to be more structured.)

Here are a few easy-to-implement tips to keep in mind, to help you enjoy your time AND feel good when the trip is over!

🍴 1) THE 2/3 RULE

This is a great guideline whether you are on vacation or on a business trip. When possible, plan to grab a few groceries after you arrive so that you can make some meals ‘at home’.

  • Aim to make balanced meals for 2 out of 3 main meals each day. (Getting protein and nutrient-dense foods in daily will help a lot with feeling satiated and not overeating too much.)

  • Then allow yourself to fully enjoy that brunch extravaganza or hit up that amazing local restaurant for dinner!

⭐ Bonus: This tip will also save a lot of money vs. eating out for every meal.


Keep your water intake up! You may even want to increase a bit beyond your usual goal (typically half your bodyweight in ounces is a standard goal to aim for), especially if you will be out in the sun or drinking alcohol, as both are dehydrating.

Staying hydrated will help with digestion, and can reduce that “puffiness” you may experience if you are eating at restaurants, where meals are typically higher in sodium.

⭐ Bonus tip: If you will be drinking alcohol, aim to drink a glass of water in between each drink. 🍹

🚶🏽‍♂️ 3) STAY ACTIVE

This doesn’t mean you need to hit the gym every day (but if checking out a new gym is part of the fun, we’ve got you covered with custom travel workouts for our Coaching clients or quick on-demand ‘On The Go’ plans for our clients enrolled in Project Savage and Project Badass!).

Keeping movement in your day can be as simple as walking instead of grabbing an Uber, or getting in a relaxing yoga session on your hotel balcony.

Bonus tip: Travel is the perfect time to slow down a bit and take care of yourself. Stretching and mobility work is really easy to skip over in our busy lives, but it's so important for overall health and longevity. Allow yourself this time to incorporate some physical movement you might otherwise not get in, and it just might jumpstart you making it a steady part of your week.


Whether you are eating meals you’ve made yourself, or out at a restaurant, aim to choose meals that are full of color!

This will almost guarantee that you will be getting in a nice mix of vegetables and fruit, helping you get in important micronutrients and fiber.

Not only will this help with feeling great overall, but these foods aid in digestion - which is ultra important if you will be eating foods you don't usually eat.


And most importantly, allow yourself to relax! Rest and recovery are not only important for our bodies, but also for our minds.

Developing good habits around fitness and living a healthy life is meant to enrich your life - not strip away all fun. And a handful of days will not undo year-round dedication.

(Don’t be that person forcing your family not to get ice cream because you ‘don’t want to be tempted by bad food’. 🍦 You should enjoy with them if you desire.)

There is a time and place for structure and routine, and a time and place to slow down the pace a bit.


Does getting healthy feel like a stressful, all-or-nothing mountain to climb?

Want to learn how to develop a happy, balanced lifestyle - that allows you to reach your fitness goals in a way that works with your life?

That's our specialty! 👋🏽 We would love to chat more about what your needs are, and where you want to go. Send us a message and we'll get in touch to schedule a chat! (100% no pressure chat, we're here to answer your questions and help you break through some roadblocks.)

You can also click here to check out our Lifestyle Coaching program.


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