It’s easy for healthy lifestyles to go to the wayside when you’re traveling, especially if you’re on vacation. But it really is possible to have a good time, enjoy local cuisine and get in some exercise without depriving yourself of a true vacation.

 

Making time for exercise and activity

As a rule, regardless of where I am staying, I take 30 minutes first thing in the morning to focus on myself. This really sets the tone for the day. When I travel, I carry resistance bands with me because they are lightweight and don’t take up much space! Here are some example travel workouts below. Alternatively, if you make your day an active one by doing some hiking, taking a walking or bike tour, you shouldn’t have to feel guilty about skipping a workout.

 

Travel Workout Example 1

Complete each exercise for 10 reps. Complete this circuit 3 times. 1 min rest between rounds.

 

• Banded squats
• Banded kneeling pushups
• Banded kickbacks – right
• Banded kickbacks – left
• Banded row
• Banded Pulse squats

 

Travel Workout Example 2

Complete each exercise for 10 reps. Complete this circuit 3 times. 1 min rest between rounds.

 

• Banded single leg deadlift – right
• Banded single leg deadlift – left
• Mountain climbers – 30 seconds
• Banded chest press
• Banded chest fly
• Butt kicks – 30 seconds
• Walking lunges – 10 reps each leg

 

Travel Workout Example 3

Complete each exercise for 10 reps. Complete this circuit 3 times. 1 min rest between rounds.

 

• Banded lateral steps
• Banded Good mornings
• Banded pull aparts
• Banded hammer curl
• Banded side lunge to upright row – right
• Banded side lunge to upright row – left
• Banded front raises

 

Driving all-day

If you plan on driving all day make sure you set aside some time to get out of the car and stretch your legs and back! Sitting all day long can really cause things to tighten up and the lack of activity will leave you feeling stiff and groggy. When driving for long periods of time I try to get out every 90 minutes or so just to move my legs a bit. I always try to find an overlook so I can take in the scenery too! During this break, I usually do 10 squats, 10 lunges, 30 seconds butt kicks, and 10 pushups. This isn’t meant to be like a workout – it is just meant to take you through some dynamic movements to maintain flexibility and take your body through all the plains of movement!

 

Staying hydrated

Hours of traveling can leave you dehydrated and drained. Don’t forget to drink water even if you are just sitting in the car all day. I know the bathroom breaks get annoying but it is worth it to keep your body hydrated and feeling your best! Shoot for at least 100 oz of water per day! More if you can!!

 

Travel with food

I always bring food and extra snacks when I am on the go. It can be hard to say on track and not to mention expensive if you are eating out for every meal. Consider taking a portable, collapsible cooler, and fill it with healthy snacks and meals. You want to pack simple, spill-proof foods that you’re going to enjoy eating. Here are some options for things to bring with you.

• Whole fruits such as apples, pears, plums, nectarines, and bananas
• Nuts and seeds such as pumpkin seeds, pistachios, cashews, pecans or your favorite variety
• Air-popped popcorn
• Hard-boiled eggs
• Toasted garbanzo beans
• Veggies with a side of hummus or yogurt dip

For a snack that’s a bit more substantial, try these options:

• Lunchmeat pepper wraps: Wrap turkey or ham slices around thick strips of bell pepper and dip in spicy mustard or hot sauce.
• Homemade trail mix: This one’s easy to do on your own. Mix roasted garbanzo beans, diced dried figs, pistachios, and lightly toasted oats for a tasty combination of savory, sweet, and crunch.
• Peanut butter dates: Slice a date, stuff it with a teaspoon of peanut butter and squeeze it back together — it’s sweet and satisfying.
• Go-anywhere cheese and fruit: Pair fruit like a clementine, grapes, an apple, or a banana with a stick of part-skim string cheese, which is full of protein and calcium.
• Apple peanut butter sandwiches: Cut a whole apple in ¼ inch slices, and add a thin layer of peanut butter between two of the slices. Squeeze the apples with a touch of lemon juice to keep them from browning.

Ideas for Healthy Portable Meals

If your trip is particularly long, or you’ll be away from your accommodations the whole day, here are some ideas for lunch (or dinner) on the run.

• Yogurt Parfait: Store bought yogurt parfaits tend to be overloaded with sugar. Make your own with unsweetened plain yogurt, your favorite berries, a sprinkling of chia seeds, and a few tablespoons of nuts.
• Whole Grain Salad: Select a hearty grain such as quinoa, and toss it with any vegetables you have on hand, some sliced almonds, and olive oil. For an optional extra protein boost, add in lentils, black or cannellini beans, or grilled chicken or shrimp.
• A Lettuce “Sandwich:” Take any firm lettuce or leafy greens such as a romaine heart or a collard green, and fill it with a mix of roasted vegetables like zucchini and peppers, whole grains, your favorite protein or legume, diced avocado, and even bean spread or hummus. Squeeze with a touch of lime or lemon juice for a pop of flavor and to keep the ingredients fresh. Wrap in parchment paper or foil, and cut in half.
• A Wrap Sandwich: Fill a whole wheat wrap with your favorite lean meat or chopped boiled egg, a light spread such as hummus or mustard, healthy fat such as half a diced avocado, and a pile of vegetables such as baby spinach or other lettuce, peppers, cucumbers, mushrooms, and tomatoes. Roll up, fold, wrap in foil and cut in half.
• A Tapas Box: Compile five to six small bites to make a full meal. Ideas include baked falafel balls, diced grilled chicken, grilled shrimp, slices of lean lunch meat, olives, edamame, whole grain crackers, roasted potatoes, roasted vegetables, and your favorite beans such as black or garbanzo dressed with olive oil, lemon juice, and salt.

Fast Food and Buying on the Road

Of course, it’s not always possible to pack your own meals and snacks, but you still need to eat. Surprisingly enough, it’s pretty easy to stay on track

Smart picks include a grilled chicken sandwich with lettuce and tomato and a side salad. If you enjoy hamburgers, order a single patty, and top it with extra lettuce and tomatoes.

Several fast-food chains offer fruit-topped oatmeal and yogurt parfaits that make for satisfying and tasty snacks. (As mentioned, they may be higher in sugar, so should be considering a treat.)

Outside of fast-food restaurants, some gas stations and a growing number of airports have vastly improved their healthy food options in recent years. Look for items like hard-boiled eggs, cheese sticks, Greek yogurt, turkey jerky, packaged nuts, seaweed chips, packaged olives, individual hummus and guacamole packs, and green leaf salads with grilled chicken.

 

No need to stress regarding your upcoming trip! Follow the tips above and have your best (and healthiest) vacation yet!