5 Easy and Effective Swaps To Help Stay Healthy & Fit While Traveling

Traveling while sustaining healthy habits may seem like a daunting task but with a few simple swaps, you will be making decisions based around balance with ease. Why is balance important? It is the key to sustainability. Habits are most effective when they are practiced with consistency and that takes time to build.

When on vacation, you will no doubt be faced with LOTS of choices. The habits below will serve as a guide to help you when you're needing an extra boost of motivation or a healthier alternative while on the go. Use them in a positive way that serves YOU, don't be hard on yourself if you decide to opt for extra cocktails, indulge in the chocolatey dessert or just lounge all day, just be gentle with yourself.

Life is short and traveling should be fun without the looming guilt of not being “healthy enough.” Trust me, you don't need that type of internal battle!

This post is all about easy & manageable healthy swaps you can make on your next trip to maintain a healthy, balanced lifestyle!  

1. Walk Whenever You Can 

The daily recommended step count for humans is 10k, the sad reality is that so many of us barely even clear 3-4k steps (especially nowadays with the amount of people sitting at a desk or at home working all day long) For reference 10k steps equates to about 5 miles per day. 

Therefore, making a daily goal to hit anywhere from 8k-10k steps will do wonders for you! Whether traveling or at home, making this an integral part of your day, you will be amazed at the positive impact hitting your daily step count will take on both your physical and mental health.

While traveling, by jumping at any opportunity to walk, you will be getting closer to your daily step goal, increasing endurance and cardiovascular health, burning more calories and get to be immersed in nature (great for mental health) Think about it too, when you're traveling you most likely won't have transportation easily accessible at all times which makes it a great time to get hose steps in. So next time you pick up your car keys or open the Uber app, think about whether walking could be an option even if it is for only half the trek. 

2. Water, Water, Water 

One of the biggest culprits to weight gain is liquid calories! So many people choose sugary or flavored drinks, not even realizing the amount of calories they are consuming because of the types of liquids they are consuming. This is one of the easiest and best switches you can do while traveling! Choose water more.

By choosing water, you are decreasing your overall calorie intake, hydrating your body, helping improve organ function and even helping your complexion. Sounds like a win win to me! Drinking more water has countless benefits, seriously the list can go on forever.

Did you know that a large majority of the population is actually walking around dehydrated and they don't even realize it? Dont be a part of that stat, reach for that water!

3. Swap Out Your Alcohol Choices

Drinking while traveling is usually part of the experience to some extent: celebrating, managing flight anxiety, work related stress, going out at night…there are so many reasons you may hit the bar during your travels and that's okay.

The goal here is to choose drinks that are lighter calorie-wise. With so many liquors, cocktails and beers out there, it can be a daunting task to figure out the "healthier choice" while the bartender is looking you right in the eye asking what you want. Be prepared with some options beforehand! Decide on some drinks that taste good to you but also won’t up your sugar and calorie intake.

Try to stay away from dark liquors, heavy beers and drinks with lots of mixers. The key I always think is, "the more “clear” the drink the more in the clear you are." 

Some go-to to drinks include White Claws or any low calorie seltzer, vodka or silver tequila mixed with lemon, soda water or tonic water (ask for a bottle so you can refill your glass with more water as you sip. A white wine with a side of seltzer to make it like a spritzer. 

4. Wake Up An Extra 30 Minutes For Light Movement 

This one can be great and simple right in your hotel room! Pop on a workout video, go to TikTok (click here for some easy workouts) or head to Pinterest. It doesn't need to be anything fancy, just a few ab exercises, squats and lunges. By doing this first thing in the morning, you are waking up your body on a positive note, kickstarting the metabolism with movement and spiking your brain with endorphins. 

To add on to this, you can also bring a booty band or small 3 lb ankle weights with you to add to the workouts! These portable pieces add diversity to your workouts and an extra layer of intensity.

For a list of the best fitness travel equipment to have while on the go: click here 

5. Bring Supplements And Vitamins

There is a large chance that while traveling, your daily nutritional needs aren't being met. This isn’t something to be ashamed of, it is hard to stay on track with vitamins and nutrients while eating meals out all day, which is where supplements come into play! 

My holy grail supplement stack are the following: oxyshred, protein, creatine, my everyday vitamin pack and greens. It may seem like a lot but scooping these in baggies before heading off on your adventure is a great way to stay on top of your nutrition

Supplement Breakdown

Oxyshred is an all-natural fat burner offered in both stim and non-stim (for my non caffeine friends.) This supplement is taken on an empty stomach, it functions to help curb cravings throughout the day and burn stubborn fat for energy as you adventure. There are lots of yummy flavors to choose from too!

To purchase oxyshred click here

Protein: Great for satiating appetite, cravings and a quick, easy snack alternative. This is an easy way to hit your protein goals for the day as well. Super portable as well when brought in a baggie, shake it up in a water bottle on the go.

Creatine: A natural occurring element in the body that we need for muscle repair and growth. Fitness experts swear by the importance of creatine!

Greens: We all need our greens! This is a great way to hit the daily recommended intake when it is not naturally being met throughout your normal day of eating. 

Vitamins: Helps keep your immune system strong and functioning while you travel. While traveling, it is shown that humans are susceptible to getting sick while traveling due to numerous factors. Nourish your body, give it more TLC, make sure you are supplementing it with everything it needs

Click here to read about the vitamins that i take on the daily and why

At first glance, making healthier choices while traveling seems like a laughable task. However, with a few simple substitutions, a healthy travel routine based on the foundation of balance is much easier to achieve.

These tips have been a staple for my travels and I hope they help you feel your best on your next trip too!

If you have any questions, please feel free to leave a comment below or send me a message. 

Bon Voyage, Happy ( & healthy) traveling!