Your Healthy-ish Summer Travel Guide
Today, I want to share some travel hacks and tips to help you keep your health and wellness in check during your summer travels. You don't have to sacrifice your well-being just because you're on the go...but you also don't need to be obsessive about your health either.
My Healthy-ish Travel Tips for Your 2024 Summer:
(plus, a bodyweight workout you can do anywhere while you're away!)
Travel Hacks for Staying Active:🏄♀️ 🏃♀️🚴♀️
1. Pack Equipment: Bring resistance bands, a jump rope, or a travel yoga mat for easy workouts. I did this all throughout our travels in Europe and it was awesome!
2. Bodyweight Exercises: Do squats, lunges, push-ups, and planks in your hotel room or outdoors. Here’s a bodyweight workout for ya:
Perform each exercise for 45 seconds, followed by a 15-second rest. Complete 3-4 rounds:
🌟 Squats
🌟 Push-ups
🌟 Alternating Reverse Lunges
🌟 Plank with Shoulder Taps
🌟 Mountain Climbers
🌟 Glute Bridges
Rest 1-2 mins after each round.
3. Explore on Foot or Bike: Get your steps in by walking to see the sights or rent a bike! I have such fond memories of renting bikes in Quebec City, it was such a highlight!
4. Use Hotel Gym: Take advantage of hotel gyms and swimming pools. I LOOOVE a new gym!
5. Fitness Apps and Online Workouts: Use apps like Nike Training Club or YouTube for guided workouts if you just don’t want to think about what to do.
6. Stay Active During Travel: Take breaks during flights or drives to stretch, do some squats, lunges, calf raises, hip and arm circles.
7. Plan Active Excursions: Hike, snorkel, paddleboard, or bike around to see the sights.
8. Schedule Exercise: “If it’s not in the calendar, then it won’t happen” is what my husband always says. lol. Now, that’s not entirely true for me, I don’t need to schedule in my workouts at this point in my life. But, if you’re someone who lives and dies by their calendar, then schedule it in, even when you're away.
9. Slow dow: Maybe you opt for a more chill vacay with some yoga or stretching exercises.
10. Check out a Pilates studio, spin class, or CrossFit gym.
Travel Hacks for Eating Healthy:🍽🍳🍉
Plan Ahead:
Research: Look up restaurants and grocery stores at your destination that offer healthy options.
Pack Essentials: Bring a small cooler bag if you’re traveling by car or a compact insulated lunch bag for flights.
Shop Local: Check out local farmer's markets for fresh produce and night markets for lots of local options!
Stay Hydrated:
Carry a Reusable Water Bottle and fill that baby up!
Portable Kitchen Tools:
Travel Cutlery and Containers: Pack reusable cutlery, collapsible containers, and zip-lock bags for convenience.
Shaker Bottle: Pack a shaker bottle for protein shakes.
Hotel Room Cooking:
Request a Fridge: Ask if your hotel room has a fridge or microwave. Here's my tip on how to *not* get charged for a mini fridge: Say that you have "severe allergies," and need to store your own food in the fridge. So far, it's never failed me!
Simple Meals: Bring instant oatmeal packets, protein powder packets, beef jerky, bison pepperoni, nuts, and dark chocolate for easy and healthy snacks.
High-Protein Snacks:
1. Protein Bars:
Low-Sugar Options: Look for bars with at least 10-15g of protein and minimal added sugars (ie. RXBAR).
2. Jerky/Pepperoni or Bison sticks:
Beef, Turkey, or Salmon Jerky/Sticks: High in protein and doesn't need to be refrigerated.
3. Greek Yogurt:
Individual Packs: High in protein and you can find them in any grocery store!
4. Hard-Boiled Eggs or Egg Bites at Starbucks:
Pre-Boiled: Easy to prepare ahead of time and a great source of protein and healthy fats.
5. Cottage Cheese:
Single-Serve Packs: High in protein and can be eaten with fruit or vegetables.
6. Edamame:
Shelled or In the Pod: A high-protein snack that’s easy to eat on the go.
7. Hummus, Guacamole, and Veggies:
Portable Hummus or Guac Packs: Pair with carrot sticks, cucumber, celery, or bell peppers.
8. Tuna or Chicken Pouches:
Ready-to-Eat Pouches: These can be eaten as-is or added to a salad or whole grain crackers.
9. Protein Powder: Bring single-serve packets of protein powder to mix with water or milk.
Tips for On-the-Go Eating:🍕 🍔 🥗 🌮 🍣
Snack Regularly: Eating small, frequent snacks can help maintain your energy levels when you don't have access to making your regular meals.
Start your Day with Protein: Start your day with a high protein breakfast to stabilize your blood sugar levels, plus, it'll help keep you satiated for longer.
Zero Calorie Drinks: Zevia, sparkling water, diet soda.
Rotisserie Chicken: Grab a pre-cooked whole rotisserie chicken from the grocery store.
Balance Your Meals: Include a mix of protein, healthy fats, and fibre to keep you full and satisfied.
Avoid Fast Food: Opt for grocery stores or delis where you can get fresh produce and lean proteins.
Skip the bread bowl: Ask the server NOT to bring the bread bowl.
High Protein Appetizer: If you want an appetizer, opt for a seafood or higher protein options, OR, order a salad to fill up veggies and fibre.
Dressing on the Side: Ask the server to put your dressing and/or sauces on the side so you choose how much you're eating.
Take what works for you and leave what doesn't.
If you're focusing on your relationship with food, then prioritize that! Not everything will resonate with everyone, and that's okay.
Traveling is about adventure, embracing the unknown, and making memories. Don't let the stress of eating or exercising 'perfectly' take away from enjoying your travels.
☀️Hit 'Reply' and let me know if this was helpful and where you're traveling to this summer!
Sending strength, encouragement, and healthy-ish travels,
Alicia
PS: I'm currently fully booked for 1-1 clients. If you're interested in working together, please fill out my application form here. I'll add you to a waitlist and notify you when my next opening becomes available.