Eating & Exercising While Traveling

I don’t know why, but the summer months are always jam-packed for me! I’m usually training for a fall race, doing more activities outside after work, and just all around busier! Over the past month, I’ve been traveling most weekends for family events or traveling to visit college friends. This is all fun, don’t get me wrong! However, Sunday nights can be a struggle and that Monday is tough! I’ve been asked often how to eat and exercise while traveling or being on vacation. So I thought I would write a post about just that! Now I’m not saying you need to replicate your typically routine at home, but having some sort of game plan based on where you’ll be traveling will make a world of a difference. Let’s not forget that a vacation is so needed! We all need a break, so if that’s a break from exercising or enjoying some foods that you typically don’t have…do it!


For those of us who will be traveling via airport here are snack ideas to bring with you:

  • Bring an empty water bottle. This will get passed security and you’ll be able to fill up on water for free! This will save you money and avoid the temptation of buying a soda, energy drink, or some other type of sugary beverage.
  • Bars—Bars travel great and can be a good snack option or part of a meal. Some of my favorites include: RX bars, Lara bars, Zing bars, Luna bars, KIND bars, or Square Organics.
  • Homemade energy bites
  • Trail mix: You can make your own mixture or buy your favorite store bought mix! Just remember, portion control with this snack. Nuts and seeds are packed with nutrition in a small amount.
  • Fresh fruit: I’ll usually bring a banana or apple with me and have this with a bar.
  • Popcorn: Easy to pack and you can easily add to your trail mix.
  • Individual packets of peanut butter, almond butter or cashew butter.
  • Bring your own mix-ins for oatmeal or yogurt bowls such as hemp seeds, flax seeds, or chia seeds.

If you don’t mind spending a few dollars on airport food, you can definitely find healthier options! I usually will pick up individualized Greek yogurt cups, oatmeal, cheese and fresh fruit, raw veggies and hummus, hard boiled eggs or a veggie wrap.

Now what about when you’re traveling in the car? The above options totally apply, but if you have a cooler, you can provide yourself and travel buddies with more options! Plus, when you stop at a Gas Station or Fast Food restaurant, you can find some options that won’t steer you off course.


Some additional ideas:

  • Hummus + raw veggies
  • String cheese or cheese cubes
  • Grapes, berries, peaches (anything in season)
  • Whole grain sandwich with lean meat, veggies, cheese etc.
  • Opt for grilled protein vs crispy or fried
  • Try a salad with lean protein and light dressing
  • Grab fresh fruit or side salad over French fries
  • Opt for broth based soups vs creamy soups
  • Yogurt parfait
  • Beef or vegan jerky

Working On Your Fitness

Now let’s talk about exercising or doing some activity while you’re traveling. I always like to plan ahead and see where I’ll be staying during my time away. Some questions I ask myself are: will my hotel have a gym, can I walk/run outside safely, and are there studio classes nearby that I can try out a class for free? If all of those fail, I will have 1-2 “hotel room” workouts that I can do in my room! One of my favorite bloggers, Julie, from Peanut Butter Fingers has some fantastic workouts with no equipment required!


My fitness routine is usually less intense than what it is at home. Why? Because I’m away and having a great time! I don’t want to spend hours in the gym when I could be visiting with friends and family that I don’t see often. It’s all about balance. If I get 30 minutes in for a run or a circuit workout, I call that a win! Doing some movement is better than not moving at all. Another tip I have is get other people to join you in your workout! I’m always happy when I have a buddy to sweat it out with. I think the big take home message here is planning ahead! For me, I know that if I want to do a workout this needs to be done first thing when I wake up or it won’t happen. Pick which days you’re able to get a workout in and try to stick to those days. Whatever exercise you can sneak in, I’m sure you’ll feel better, have more energy, and will help you stay within your fitness and nutrition goals while traveling!

I hope you enjoy the summer months of traveling, experiencing new cities, and practicing balance when it comes to your health and fitness.

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