How We 'Stay on Track' While Traveling

One of the questions I get asked most often is, "How do you stay healthy while you're traveling?"

The truth is... I don't aim for perfection.  After all, vacation is meant to be enjoyed!  We love trying local food, grabbing ice cream/dessert with the kids, and making memories around the dinner table. For us, food is one of the most enjoyable parts of travel!  (I especially enjoy someone else cleaning up the mess 😉)  I don't believe one week of vacation should be spent stressing over every calorie or trying to stick to a rigid workout schedule.

But I do believe that a little preparation goes a long way.

I've found that if I keep a few healthy habits in place, I come home feeling like I can back into a good groove after a few days rather than needing an entire week to catch back up and feel normal again. 

Here are a few things I never travel without:

1. My Daily Supplements

The easiest healthy habit to maintain is the one that requires almost no effort.

Before every trip, I pack a small baggie with all of my daily vitamins and supplements. (They all look different so I can just throw them all together without getting confused)  It takes less than five minutes before we leave, and then I don't have to think about it the rest of the week. If you prefer a container they make super small, cute ones!

I also make sure to pack:

• Creatine  (A little funny having a small Tupperware of fine white powder in the airport, but I haven’t been questioned yet!) You can get travel creatine packets too!

• Travel packets of collagen (One packet can be slipped in my small belt bag before heading down for hotel coffee in the lobby)

• Any other supplements that are part of my normal routine

  
  

Keeping these habits consistent helps me feel like myself, even when everything else about my schedule changes.  At this stage of my life, the more balanced I can keep everything (especially hormones) the better!

2. Protein Is ALWAYS a Priority

Let's be honest, vacation meals don't always provide much (clean) protein.

It's easy to fill up on pancakes, pastries, fries, and desserts (and yes, I enjoy a few of those too on occasion and in moderation) That's why I always throw a few easy protein options into my suitcase.

Some of my favorites are:

• Tuna packets (takes up little to no room)

• Protein bars (The Chocolate Chunk Brownie flavor is my favorite!)

• Protein shakes or single-serve protein packets (a small container of protein powder with the scoop inside works well for easy packing)

• Beef jerky (paleo valley jerk sticks are the best and also take up very little room in your bag)

These don't replace enjoying vacation meals, they simply help me make sure I'm getting enough protein throughout the day. Recently, these things served as a small lunch at the Disney parks. (Hello, money savers!) Or sometimes they were an afternoon snack while waiting in line for a ride. Either way, they help keep my energy up and prevent me from getting overly hungry before our next meal.

3. Hydration Is NON-NEGOTIABLE

One of the easiest healthy habits to overlook while traveling is staying hydrated.

Between early flights, long road trips, busy park days, and eating out more often (often higher sodium), it's easy to realize at the end of the day that you've barely had any water.

That's why I always pack my reusable shaker bottle. It serves two purposes, making it one of my favorite travel essentials.

First, it reminds me to drink water throughout the day. Wherever we are.  Second, it's my protein shaker! I also pack a travel-size bottle of dish soap. That way, I can quickly rinse out my shaker after using it and have it ready for my next protein shake.

It's such a simple system, but it helps me stay hydrated, hit my protein goals, and avoid spending extra money on convenience drinks while we're out. Staying hydrated will play a major role in how well you feel during your vacation and how well you can recover from it!

4. I Pack Exercise Equipment That Takes Up Almost No Space

No, I don't pack dumbbells in my suitcase.  (Of course, if it’s a road trip and we’re not flying, I totally throw my kettlebell in the back of the car)

But I do always throw two things in:

• A small resistance band

• A lacrosse ball

  
  

They weigh almost nothing and hardly take up any room.  The resistance band is perfect for a quick hotel workout, stretching, or activating muscles after a long day of sitting in the car or on a plane.

The lacrosse ball is my favorite travel recovery tool. After walking miles through airports, theme parks, or sightseeing, rolling out my feet or tight muscles makes a huge difference.

5. We Stay Active… Without Calling It Exercise

One of my favorite things about vacation is that movement happens naturally.

We walk through airports, we explore new cities, we hike, we swim, we play on the beach, if we’re at Disney… we spend hours walking through the parks!  We also take the stairs (A LOT) when we have the chance.

Some days we easily log 20,000 steps without ever stepping foot in a gym.  Don’t get me wrong though… we ALWAYS check to see if there is a fitness center (and complimentary breakfast) at the hotel before we book.  We make it there a few times, but don’t stress if we don’t make it every day. 

Not every vacation needs an intense workout schedule. Sometimes simply choosing to stay active instead of spending the entire day sitting is enough.  Our minds and bodies need rest and reset after all.

6. I Give Myself Grace

This one may be the most important.  Vacation isn't about chasing perfection; it's about making memories.  If I enjoy dessert with my family, that's okay.  If I don't track every bite, that's okay too.  One meal, or even one week, doesn't undo months or years of healthy habits.  Remember that the goal is simply consistency. When healthy habits are part of your daily lifestyle, they naturally travel with you.

Final Thoughts

I've learned that staying healthy while traveling isn't about restriction.  It's about PREPARATION. With a few protein snacks, my supplements, a resistance band, a lacrosse ball, lots of walking and movement, and plenty of grace, I can enjoy every moment of vacation and feel strong and energized when it’s time to come home. The best memories are made when we feel our best!

What are your favorite healthy travel essentials? I'd love to hear what always makes it into your suitcase!