How to Stay Fit While Traveling
Grand Canyon (South Rim) at sunset
Working out is part of my routine that keeps me grounded and is something that I do even while traveling. It’s important to keep my normal routine in place, even if my workouts are abbreviated or limited. I also find that it helps with any time zone change, especially if it is an international trip. Depending on the city I’m traveling to, I have a few workout options:
Cities that are planned around outdoor activities - I’ve taken trips where physical activity is required most of the time. Examples include hiking in the Grand Canyon, scenic hikes in Hawaii and traveling to run the Disney World Half Marathon. Regardless of where I travel, I try to plan in a hike if nature is prominent.
Cities that have easy local gym or studio access (cities like NYC, LA, SF, etc) - ClassPass (use this link for $40 in credit) works well for access to the best gyms and studios. I find that using ClassPass is slightly cheaper than purchasing a drop-in class at a studio or a day pass at a local gym.
Cities where location is a factor and limited to hotel gym - you can still have get a good workout with minimal equipment. Most hotels have some form of cardio equipment and dumbbells. If you’re lucky, you may have a hotel that has a state of the art gym - I get excited when hotels have Smith machines, squat racks or kettlebells. I have a few workouts that I have written down in the Notes section of my phone that I reference when there is minimal equipment. All of these are pre-programmed prior to travel - happy to share if anyone is interested!
Workouts confined to hotel room (no gym or equipment available) - I really try to avoid booking hotels that don’t have a decent gym, but sometimes you can’t help it. Depending on how my body feels, I may do a yoga sequence, follow a program like Insanity or do a tabata that involves body weight movements like calisthenics or plyometrics.
What to pack in your luggage:
Packing Cubes - I tend to travel light and only with a carry on, so compression packing cubes help keep everything organized and separate. I pack all my workout related items in the medium sized packing cube, including workout clothes, socks and any loose, dry items.
Small tote + empty laundry bag - I pack a small tote to carry essentials to the gym and a laundry bag to store damp and sweaty clothes.
Workout clothes - depending on length of the trip, I pack a few sets of leggings, sports bras, workout tanks, hoodie, socks. I usually pack enough to be able to workout 75% of the time I am traveling.
Medium padded tennis shoes - comfortable enough to do short distance running, but not too much padding for weightlifting focused workouts (ex. don’t deadlift with padded shoes).
Water bottle - your favorite, durable water bottle.
DripDrop - for immediate hydration during workouts, also works well if you plan to consume a lot of alcohol while traveling.
Versa Gripps - small and light enough to put into suitcase, ideal for lifting weights in hotels or local gyms.
Log book - it’s always a good idea to keep track of your workouts in terms of exercise, weights and reps.
Lacrosse ball - easy to throw into your suitcase and to dig out your knots from any physical activity or a long plane ride.
Biofreeze - great for sore muscles from working out or days that include long distance walking.
Headphones - I carry a pair of wired headphones to use during the flight and a pair of wireless headphones to pair with my phone while working out.
Eating healthy/maintaining diet:
You should enjoy vacation. Your vacation will not undo all of your hard work. You may be a bit “fluffy” from a change in how your normal routine (increase in alcohol, sodium, lack of sleep, etc), but you will reset once you are return home. Personally, I do a good job of making sure I am active most of the day, so burning off calories hasn’t been an issue. You can also make healthier choices when you eat, as well as mindfully doing portion control. However, let me remind you that the purpose of vacation is to enjoy being present with loved ones and being in a new environment. Indulge, thank your body for all it’s hard work and worry about it when you get back home.