10 Expert Tips For Staying Fit While Traveling

10 Expert Tips For Staying Fit While Traveling

Staying fit while traveling and not in your normal environment can be a challenger for anyone. All the late nights, good looking food, amazing bars – temptations are everywhere! But there is hope. We will cover some healthy eating and workout tips to help you stay fit while traveling.

You will learn:

Tips For Eating Healthy While Traveling

  1. Keeping some healthy snacks on you
  2. Track your calories
  3. Drink two glasses of water before meal
  4. Verbalize your actions before engaging in them
  5. Be aware of your macronutrient intake

Tips For Staying In Shape and Working Out While Traveling

  1. Travel with resistance bands if possible
  2. Use fitness apps
  3. 15 minutes of movement
  4. Staying stretched out
  5. Getting creative

Use the Table Below to Navigate Each Tip

Some links may be affiliate links. This means we may get paid if you buy something or take an action after clicking certain links at no extra cost to you. 

1. Keep Healthy Snacks on You

healthy snack to stay fit while traveling

Eating Healthy snacks eliminates the need to indulge your sweet tooth. We all get those cravings from time to time. When you travel, carry healthy snacks with you. It can be something simple like almonds, nuts, or sunflower seeds, but it will make a big difference by keeping your cravings at bay. 

Make sure to snack on something light, but enough to keep you energized until the next meal. 

When you’re traveling, it might be a while until your next meal so keeping snacks on you is a great way to reduce your hunger.

2. Track Your Calories

staying fit while traveling calorie app

There are many ways to track your calories. I found the easiest way is to use a calorie counter app such as my fitness pal. This is an amazing app that I’ve used to keep me on track when my normal routine is thrown off.

MyFitnessPal is great for tracking your calories, holding yourself accountable to a goal weight, seeing your progress from week to week, and engaging in a community that supports you.

There are many other apps that can track your calories, I’m just speaking from 6 years of experience using this specific app. By simply keeping track of what you’re eating, you give yourself an advantage for staying fit while travelling.

Make sure to snack on something light, but enough to keep you energized until the next meal. 

When you’re traveling, it might be a while until your next meal so keeping snacks on you is a great way to reduce your hunger.

3. Drink 2 Glasses of Water Before Each Meal

water before meals staying fit while traveling

Studies show from medical news today that drinking two glasses of water before a meal can reduce initial hunger so you don’t feel like snacking. 

It’s a great rule of thumb to use when you’re really craving something. 

Drink two glasses of ice cold water (preferably) and you might resist that desire for the Sweet Tooth altogether. 

Over a 12-week study, those who drink water before every meal lost an average of 5 lbs more than those who did not. 

It’s your life and I’m not going to try to tell you how to live it, but the proof is in the pudding.

4. Verbalize Your Actions Before Engaging in Them

This might sound a little crazy at first, but physically saying what you’re doing or about to do helps you commit to it or refrain from it. For example, if you say out loud, “I’m going to eat until I’m satisfied, not until I’m full.” you’ll find that you convince your brain to believe that will be the outcome.

This is a method from James Clears book, Atomic Habits. he refers to it as pointing and calling.

I do this all the time with things that I know I should do but am too unmotivated to begin doing. For example, if I’m supposed to clean the house, I’ll physically say, “ once I finish (what I’m currently doing) I will clean the house.” 

Try it the next time you know you need to do something, but are too lazy to do it. Staying fit while travelling requires dedication, and some outside the box thinking. Pointing and calling is great for holding yourself accountable!

5. Be Aware of Your Macronutrient Intake

healthy meal traveling

This is similar to counting your calories but a much simpler way. Your macro-nutrients consist of;

  • Fats
  • Carbs 
  • Protein

They are the essential nutrients for keeping your body functioning at its highest level.

Fats are nuts, seeds, oils, and a majority of dairy products.

Carbs are breads, grains, fruits, and vegetables.

Proteins are all meats, and seafood.

Being aware of your macro-nutrients really means having around 40 to 50% of your plate consisting of a carb, 30% of it being a protein, and 20% fat. 

It may seem difficult to calculate what 20% of your plate would be. You don’t have to be exact, just estimate and be realistic. 

Being aware and educated is 700x better than just hoping you’ll be healthy one day.

Tips For Working Out While Traveling

1. Travel With Resistance Bands

resistance bands while traveling

Resistance bands are my favorite thing to use for staying fit while traveling. 

They are lightweight, and can be put in a small drawstring bag when walking around. 

They are lighter than any weight you can find at the gym. However, they give you just as much, if not more of a workout than traditional weights. If your travel style allows it, I highly recommend using resistance bands in your workout routine. 

The beautiful thing about bands is you don’t have to use them as you would use weights where gravity is your resistance. 

The band itself is the resistance. 

That means you can do a bench press standing straight up or do bicep curls laying on your your back.

However you decide to use them, they are extremely affordable, and a great idea for anyone who wants to travel light, but still get a great workout in.

2. Use Fitness Apps to Plan Your Workouts

Using fitness apps is a free and easy way to get your body moving.

Here are three new-found favorite apps of mine. For years I would do workouts solo with a make it up as you go approach. 

This was fine, but it’s always great to have someone tell you what to do. That way you don’t even have to think about what’s next, you just let the app guide you throughout the entire workout. 

Ultimately, staying fit while travelling only requires a few minutes of your time every day. 

Using these apps helps that time fly by and keeps you committed.

The 3 best apps I use are:

  1.  Nike Training Club App
  2.  7 Minute Workout
  3. Sworkit

There are advantages to each, but the best overall app for working out anywhere is the Nike Training Club app. 

There are hundreds of workouts to choose from, and most of them are guided with a coach to push you every step of the way. 

They are all simple to use and fun if you have trouble motivating yourself to work out. 

You simply open up the app and decide what style of workout you want to do. Whether it’s cardio, strength, HIIT, these apps have it all!

Staying fit while traveling has never been easier!

3. Commit To 15 Minutes of Movement

If you’re looking for a very quick workout to do, here are 2 ways you can approach a 15-minute workout:

Circuit Style
1 Big Set


As many reps as possible (or AMRAP for short) is great when you want to push yourself to the limit. 

You just decide on the workout you want to do and hit as many reps as possible in a predetermined time frame.  

For example, you can do 10 pushups followed by 10 jump squats, followed by 10 crunches and then immediately go back into 10 push-ups. 

Repeat this as many times as possible for 15 minutes. 

Another alternative can be to just do one movement for the entire 15 minutes. For instance, you can do burpees for 15 minutes… which is a looooot harder than it sounds. But staying fit while travelling requires some dedication.

Are you willing to push past your comfort to maintain a healthy lifestyle while traveling?

resort work out staying fit while traveling

Circuit Style

Training circuit style is a more structured approach to your workout. 

These are going to be exercises within a set and rep time frame with a structured break time. 

For example, you might do three sets of 10 with push-ups and dips, then you move on to 3 sets of 10 squats and lunges, then finally three sets of 10 crunches and V-ups. When done with that round, you simply take a break for a designated amount of time whether it’s 20, 30, or 60 Seconds. Circuits are great for any level because they are very well structured.

One Big Set

This method can be quite chaotic without proper organization. Essentially, one big set is doing a single rep of many exercises in sequence for 15 minutes. 

This is best for someone who wants to do a full body workout without focusing on one exercise. 

It can be 1 minute of 15 different exercises or 3 minutes of 5 exercises. Whatever the case, you don’t target a specific area of your body. Nevertheless, training with a big set approach is great for someone who wants to get a little bit of everything worked out.

4. Incorporate Stretching Into Your Routine

Stretching is an amazing way to maintain your energy levels. 

Personally, I stretch 10 minutes in the morning, and 10 minutes at night to keep the blood flowing in to keep myself ready for the day ahead, or wind down after a long day. 

Stretching is one of the core components for staying fit while traveling. It can be meditative, and great for when you walk around all day from traveling.

Stretching helps you:

  • Relieve soreness in the body
  • Decreases your risk of injury
  • Improves sleep
  • Increases comfort when moving
  • Improves flexibility, and range of motion

While there is no perfect stretching routine, there are many hip opener stretches you can do from anywhere to keep you energized throughout your day.

5. Get Creative

When traveling, it can be hard to find ways to add resistance to exercise. 

However, if you have a backpack, you can get all the resistance you need. 

Simply add objects to the inside of the backpack, and you now have a way to do all the basic lifts in the fitness world.

So if I really wanted to work on my legs, I would put travel clothes and my shoes inside of the backpack, and start doing jump squats. 

50% of anything is better than 100% of nothing. So start getting creative and find ways to be fit while you’re away from home!

No Excuses - Now You're Ready To Stay Fit While Traveling

There’s so many ways to stay fit and active while traveling. The hardest part is just getting started. 

Some of the key points we talked about today on staying fit while travelling were:

  • Keep healthy snacks on you
  • Stretch consistently
  • Have a good intense workout and your heart will be happy
  • Track your calories
  • Stay on top of your eating portions

Hopefully you learned a thing or two about a thing or two to implement on your next trip.

Thanks for reading and as always, stay amazing!


Author's Bio

Eric Piccione is the founder, writer, and editor of kickersofearth.com. A former football athlete with a deep passion for helping others achieve the best version of themselves. His channel consists of workouts, eating tips, and stretching routines to help people develop their athletic abilities in a way that works for them!

Pin This Post

Lets Keep in Touch

Get New Posts and More Straight to Your Inbox With the Robe Trotting Newsletter

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.