Staying on Track with Fitness While Traveling (Without Going Crazy)
Let’s be real folks, traveling while trying to stay on top of your fitness goals can feel tough. You’re out of your routine, surrounded by good food and sometimes all you want to do is relax (which you should). But the truth is, you can enjoy your trip and still stay committed to your health, it just takes a little strategy and a mindset shift.
Here are a few things I do (and recommend to clients) to stay on track without being that person who packs chicken and rice in Tupperware on vacation:
1. Don’t Aim for Perfect—Just Keep Moving
You’re not trying to hit new PRs or stick to a strict meal plan while traveling. The goal is just to not fall completely off. If you can move a little each day, stay hydrated, and be mindful of what you eat (most of the time), you’re winning.
2. Take Advantage of the Hotel Gym
If your hotel has a gym, use it. You don’t need to spend an hour in there. Even 20–30 minutes of lifting or cardio is enough to keep your body in check. Don’t stress if you can’t make a quick trip to the gym. Again, you’re on vacation.
3. Walk More, Drive Less
This one’s underrated. Instead of hopping in a cab or using public transportation, walk as much as you can. Exploring on foot helps you stay active and lets you see more of the place you're visiting. Your step count will skyrocket without even trying. Walking a ton will also help you digest food better.
4. Front-Load Your Protein
One thing that helps a lot of my clients while traveling: get most of your protein in earlier in the day. Breakfast is usually the easiest time to control what you eat—so load up on eggs, Greek yogurt, protein smoothies, whatever you can get.
If you hit a solid chunk of your protein goal by lunchtime, it takes the pressure off the rest of the day when food options might be more limited (or tempting).
5. Don’t Let Food Stress You Out
You’re going to eat differently on vacation and that’s fine. My personal rule: try to get protein in every meal, drink a ton of water, and don’t go off the rails all day every day.
Pick your moments. Enjoy that local dessert or pasta dish and just don’t let one indulgent meal turn into a full-on week of “screw it.” (Trust me, I’ve made that mistake)
6. Most Important—Enjoy Yourself
This is big: don’t let fitness steal your joy while you’re away. It’s part of your life, not your whole life. It’s okay to rest, eat a little more, sleep in, and enjoy new experiences.
You don’t lose all your progress from one vacation, but you can lose it if you let a short trip turn into long-term habits that pull you off track.
Final Thoughts
At the end of the day, your fitness journey should fit into your life, even when you’re traveling. It’s not about being perfect. It’s about being consistent, doing what you can, hitting your protein (especially in the morning), and keeping your body moving.
Walk more, lift when you can, eat mindfully (most of the time), and enjoy the hell out of your trip—you’ve earned it.
