Fitness and health while traveling

From the moment you walk out of your house to leave for a vacation or a business trip you immediately start to face problems that may have a negative impact on your health and fitness. Where am I going to eat? Where am I going to work out? Does this sound familiar? If so this blog is for you! Hope you enjoy.


1.Bring groceries to your hotel room

Eating fast food constantly can have many hidden calories and let’s face it, do you ever REALLY know what you’re eating when you’re traveling. Here is a list of some grocery store items you can bring to your hotel room. Try to invest in a hotel room with a microwave and a mini fridge, the extra money you save by buying groceries can pay for the upgraded room.

  • Oatmeal (reduced sugar)
  • Sandwiches (deli meats/peanut butter)
  • Trail mix
  • Fruit
  • Beef jerky
  • Low-fat cheese and crackers
  • Greek yogurt
  • Cottage cheese

2.Plan your fast food stops


Are you really going to only eat in your hotel room? I wouldn’t either! You may not even be in a hotel room, you could be on the road with your friends who don’t care about their health and fitness. Here is a short list of our favorite healthiest food options at some common fast food restaurants.






Extreme Pita

Tim Hortons

Burger King

We know there are hundreds of fast food restaurants, and because you have a smartphone in your hand right now you also have access to all the uploaded menus for these restaurants. It shouldn't take you more than 2 minutes to find a healthy option at each fast food restaurant. Take the time and plan your meal.

3. Don’t forget protein powder/mixed greens


Fast food isn't only packed with unwanted fats and a high amount of carbs but, it also lacks quality protein which can make you feel hungrier faster after eating. We recommend you bring protein powder with you just in case you need to balance out the macros in your meal. That being said, mixed greens is another powder you can mix with your protein shake to get a sufficient amount of nutrients. Without proper nutrients, we put ourselves at a higher risk of getting sick. You don't want to get sick while traveling right?

4. Choose Alcoholic drinks wisely

Remember our "Staying Fit at University" guide! We went over the best alcoholic beverages choices, let's go over them again.


  • Miller Lite (96 calories)
  • Michelob Ultra (95 calories)
  • Heineken Light (99 calories)
  • Budweiser Select (99 calories)
  • Rolling Rock (116 calories)
Check out this website for a bigger selection

Mixed Drinks

  • Vodka Soda (96 calories)
  • Gin and Tonic (148 calories)
  • Rum and Diet Coke (96 calories)
  • Champagne (90 calories)
  • Old Fashioned (154 calories)

Check out this website for more variety and recipes

5. Pack a foam roller


Your local sports store will have travel size foam rollers you can bring along with you. The benefit of foam rolling daily is very beneficial, and if you have 5 minutes to spare in your hotel room there is no reason you shouldn't be doing it. Here are a few benefits of foam rolling;

  • Improved flexibility and increased ROM
  • Better circulation
  • Stress reduction
  • Reduced soreness
  • Prevents injury

6. Research facilities ahead of time


The fitness industry has grown an enormous amount over the past decade. Luckily for us, that means more and more facilities around the world that are accessible to the public. If your hotel doesn't have a facility you will most likely find one within walking distance of you. Start by clicking here to see a list of popular chains per country. Search for the main commercial gyms first as you know they will be reliable.

  • Anytime Fitness
  • Goodlife Fitness
  • L.A Fitness
  • Snap Fitness
  • Planet Fitness
  • Gold's Gym

7. Master bodyweight circuits

If you're in a regular sized hotel room you will definitely have enough room to complete a 15-20 minute bodyweight circuit. Here is an example of some bodyweight exercises you can quickly turn into a circuit. 

  • Push-ups
  • Mountain climbers
  • Sit-ups
  • Plank
  • Side Plank
  • Dips (on chair)
  • Jumping jacks
  • Bodyweight squats

8. Walk everywhere


I believe walking is one of the most underrated forms of exercise. If you're within 20-30 minutes of your destination make the effort to walk the distance and burn some extra calories.

9. Invest in a water container


Ever walk into your local convenience store and see a bottle of water for $3.99. It's less expensive and more convenient to get yourself a can of high sugar fruit juice or pop. For 10-$15 you can invest in a large water container and fill it up in your hotel room. You'll end up saving money and plenty of calories.

10. It won’t be perfect so don’t stress.

Even I know the practicality of you prioritizing all these tips to a tee is slim to none. If you can manage to apply a couple of these tips you will better off than if you didn't! I hope these help!