Nutrition & Exercise Tips while You’re Traveling



There will come a time in your health journey where you will be forced to adjust your nutrition or exercise routine due to a family vacation or a trip out of town for business. This creates a problem for those new to a healthy nutrition or exercise program. You basically have two options. The first option is to break your routine for the week then start again when you return and that’s great for some people. Others may find this is too difficult and wind up struggling leading to frustration and possibly quitting. The second option is to have a plan. We would like to share some tips that could help you stay partially on track and not stress over being away.


Vacations are meant to be a time of rest, recovery and relaxation. If you are worried about eating perfectly or getting in your exercise program everyday then you are defeating the purpose. You simply need to decide what you want to do and then come up with a plan. Do you want or will you be able to cook some of your meals? Then search the Internet ahead of time to find the nearest grocery where you can shop for healthy food. If you have no intention of cooking then do the same for healthy restaurants in the area. Look ahead at their menus for options that fit closest to your plan. You can also take food along that travels well such as nuts, cans of tuna and protein bars/powder to have in a pinch. If you will be gone for an extended period of time, you may even want to ship items before hand to your destination. If you wish to hit the gym while away, then choose to stay where they have a gym on site or locate one close by. Many gyms have a guest pass where you pay for the week and can use their facility. Bodyweight exercises are a great way to burn some energy and to keep moving. You also have lots of beach walking, hiking or biking as well.


Traveling for business is a bit different in the fact that you are still going to be working a schedule and can’t necessarily choose your accommodations. The same tips will hold true though for checking if there are microwaves or small refrigerators in your room. If not, ask management if they might able to accommodate your needs. If you have several meetings where the food served is not ideal then pack portable items like protein bars, beef jerky or nuts to have on hand. Eat fruit, lean protein and salads if provided. Take a small cooler along as well to store perishables. If there is no gym available then use bodyweight exercises and walking to keep moving.


When making sustainable change, you have to be able to navigate the obstacles that life puts in front of you. Take it easy on yourself. It is more about what you consistently do rather than the few weeks or days of being forced off the path. With a bit of planning and improvising, you will still feel successful and can proceed with confidence in your journey.

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Treves Janszen

Treves Janszen

Nutrition Coach at Thrive Fitness
Treves is a Level 1 Certified Nutrition Coach through Precision Nutrition. She has been involved with fitness & nutrition for almost 10 years. Along with being a Nutrition Coach, Treves has 30+ years of healthcare experience as a Registered Nurse. In her spare time, Treves like to read, cook and lay by the pool (when it's sunny, of course!).
Treves Janszen