How to Stay Fit While You Travel - Without Ditching All Your Progress, Feeling Guilty, or Falling Into That All-or-Nothing Trap (Yes, You Can Have Fun Too!)
Picture this: You spend 12 weeks grinding at the gym, meal prepping, and getting your sleep schedule on point - all for that upcoming trip. Then you jet off somewhere beautiful and throw every single healthy habit out the window.
Two weeks later, you're back home feeling like you've lost months of progress and wondering if you'll ever find your rhythm again.
Sound familiar? I used to think this way too.
The story I kept hearing (and telling myself): "It's impossible to travel and stay healthy."
My response now: "You just haven't cracked the code yet."
Here's the thing - I'm obsessed with travel. It's probably the most spontaneous part of my personality (which is saying something since I'm a total control freak).
I'll jump at almost any chance to explore somewhere new. But my health matters too much to me to feel like I'm constantly starting over every time I leave town for work or play.
After years of trial and error, I've figured out how to keep my healthy habits alive while still enjoying every minute of my adventures. Here are my seven go-to strategies:
Flying down to London for a work trip and this is the picture of the clouds out of the window
1. Turn Your Feet Into Your Best Fitness Tool
Walk everywhere. Take the stairs. Skip the subway when you can manage it on foot. Cities are perfect for this - you can easily hit 10,000+ steps just exploring neighbourhoods, checking out local markets, or wandering between cafes.
2. Pick Your Indulgence
Here's a simple rule that works: choose either the cocktail or the dessert, not both. You can still savour incredible meals, enjoy date nights, and catch up with friends without going overboard. One special treat per meal keeps things balanced.
3. Respect Your Caffeine Cutoff
Stick to your usual caffeine limits, especially the timing. That afternoon espresso might seem tempting when you're exploring a new city, but poor sleep will mess with everything else.
4. Don't Pull All-Nighters Every Night
Sure, stay up late to catch that sunset or explore the nightlife - but not every single night. When you're exhausted, you make decisions you wouldn't normally make. One late night, then an earlier bedtime the next.
5. Eat What Grows There
Local, fresh cuisine is your friend. These dishes are usually made with seasonal ingredients and traditional cooking methods that are naturally more balanced. Plus, you're experiencing the culture through food without overthinking every bite.
6. Stock Your Mini Fridge
This tip changed everything for me. Hit up a local grocery store and grab yogurt, fresh fruit, pre-made salads, or whatever healthy options they have. Having good food in your room means you're not forced to eat out for every single meal and snack.
7. Pack Resistance Bands
I'm a gym person through and through, so no - these don't replace a proper workout. But a £7 set of mini bands was one of my smartest travel investments. Getting your muscles moving after a long flight feels incredible, and staying in the exercise mindset makes it so much easier to get back to your regular routine when you return home.
Whether you're currently working toward a summer trip or already stressing about losing momentum when you get back from vacation, these strategies will help you maintain your healthy habits without missing out on the fun.
I genuinely believe health and travel don't have to be enemies. You really can have your cake and eat it too.
Have an amazing trip!
Health and happiness,
Aims x
