Dreaming of summer travel plans? Ready to relax, set your OOO email reply, and get away? Us too. Because taking a little time off for some much-needed R&R is a necessary form of self-care. Whether you’re packing your bag (and car) for a road trip, jet-setting to a new destination, or simply planning a staycation, planning a little summer travel is good for the mind, body, and soul. That said, it’s easy to fall out of your health and wellness routine when you’re in a new place! While a balanced lifestyle includes enjoying yourself every now and then, maintaining some sort of routine can help you feel your best. And isn’t that the goal of your vacation, anyways? To recharge and feel your best? So, in an effort to help you maintain a healthy balance, we’re sharing easy-to-implement tips that will help you stay on track when traveling. Here’s to a summer of self-care!
How to Stay On Track With Nutrition
This one is a go-to regardless of your health plan: pack your own snacks for the flight and/or car ride. Airline food is notoriously bad… and so is truck-stop fare. We all know that it’s hard to find a delicious smoothie bowl, veggie wrap, or protein plate while traveling, so think about what you can bring along for the trip, so you’re not hangry upon arrival. None of us make our best nutrition choices when that blood sugar drops!
Here are some of our favorite travel-friendly snacks:
- Make DIY baggies of quick-cooking oats! You can even add some cinnamon, almonds, or raisins. All you need is some hot water and a mixing bowl for a healthy on-the-go meal.
- Pack single-serve nut or seed butters. Pair it with fresh fruit (you can find apples and bananas almost anywhere) for a simple snack!
- Make a big batch of trail mix (filled with nuts, seeds, freeze-dried fruit, even dairy-free chocolate chips) and portion it into single-serve baggies
- If you have access to a fridge or cooler, pack healthy single-serve snacks like Greek yogurt, Mush overnight oats, and hummus cups. Pair it with fresh chopped veggies or fruit!
RELATED: The Healthiest Store-Bought Snack Foods
Balance Your Indulgences
Indulgence, with a healthy amount of balance. Craving that pool-side pina colada? Order it and enjoy every sip without guilt! But, that doesn’t mean you need to throw in the towel for the rest of the day when it comes to your diet. Instead, enjoy one cocktail (or slice of pizza, gelato, or cake… whatever it may be) and balance it out with nutrient-dense options. Maybe you enjoy your margarita with a side of raw veggies and hummus, or crowd out your plate of pizza with a big green salad. Our point? Enjoy yourself in a balanced manner!
Once you arrive at your destination, go to the local shop to pick up fresh produce and healthy snacks you can take on the go. You’ll budget your money and your food this way. Filling up on fresh, healthy food decreases unnecessary “expenditures” and allows you to truly indulge in something you really want.
Here’s a FitOn travel tip: request a mini-fridge in your hotel room when booking your stay. Load it up with fresh fruits and veggies, hydrating beverages like water and coconut water, and any healthy store-bought snacks that require refrigeration.
This tip is eternal — at home, abroad, no matter where you are or what your health goals are, stay hydrated! Travel, in particular, can be dehydrating (especially air travel), not to mention the dehydrating nature of time in the hot summer sun + intake of alcohol and caffeine (if those are your beverages of choice). So, try to increase your hydration the day of and days before and after traveling. In fact, keep a water bottle with you wherever you go!
Some other ways to increase your hydration without drinking plain water?
- Load up your diet with water-rich nutrients like watermelon, cucumber, tomatoes, and other fresh fruits and veggies
- Drink electrolyte-rich beverages like raw coconut water (or make your own!)
- Sip on refreshing herbal teas like peppermint or hibiscus
Scope The Menus
Going out to eat? Research restaurants in the area beforehand. Decide on what looks good and fits your nutritional needs in advance, and then relax once you get there.
And even if it looks like there are no healthy options on the menu, most restaurants are happy to customize dishes and accommodate your needs! Even if you’re hitting the drive-thru!
RELATED: The Healthiest Takeout Foods According to a Dietitian
Be mindful of alcohol consumption. Pacing your margaritas will help you enjoy them even more, and allow you to be more present on your vacation. If you’re going to indulge, try doing so mindfully! Instead of ordering a frozen margarita (often made with a pre-made mix that might as well be sugar…) try ordering your drink of choice on the rocks, or mixed with a low-sugar base.
And if you’re trying your hand at a sober summer, there are so many yummy ways to enjoy yourself without feeling as though you’re missing out! Try these summer-inspired mocktails (including tasty store-bought brands that are worth the sip)!
RELATED: Can You Drink Alcohol if You’re Trying to Lose Weight?
Don’t Sweat It
Let go of obsessing over every single bite; it’s great to have a healthy focus, but not when it impacts your ability to enjoy life. Allowing yourself to enjoy a treat while on vacation won’t derail your progress, so balance your discipline with some freedom and flexibility. We believe in you.
How to Stay on Track With Fitness
So many resorts and hotels offer gyms, fitness classes, and more. Maybe it’s sunrise yoga on the beach, an outdoor Spin class, bike rentals, guided hikes, or high-tech fitness gear in the fitness center.
Pack Some Light Gear
Bring resistance bands (virtually weightless and take up no room!), slider discs (you won’t even know they’re in your suitcase!), or even a lightweight yoga mat. This will let you take five minutes in the morning (or longer if you’re feeling dedicated!) to get in some movement and muscle burn before heading off for the day’s adventures.
Use The FitOn app on The Go!
Gym or no gym, FitOn classes will help you keep to your routine. With plenty of no-equipment options, it’s easy to find workout classes that you can fit into your vacation. Find whatever class fits your fancy, and you’ll see just how easy it is to stay on track with your fitness goals while traveling.
Plan Your Wardrobe Accordingly
Pack sneakers, sports bras, workout leggings, and the like. Even if you’re not planning on “working out” in the traditional sense, there are plenty of ways to stay moving! Think: bike rides, hikes, even nature or city walks. And by packing some functional (and cute) gear, you’ll be more motivated to pencil in some movement.
How to Stay on Track With Self-Care
Catch Some Zzzs
Though it can be tempting to fall into the ‘sleep when you’re dead’ mentality while traveling (so much to see and do!!), try to get enough sleep so that you can feel healthy each day. You’ll have more energy for workouts, be more likely to make healthier food choices, and support your immune system while abroad.
Imagine waking up in your dream destination — overlooking a sunrise over the ocean, sitting in the tranquility of a forest listening to a babbling stream, staring down on an ancient European city just before it wakes up — and taking some quiet moments to meditate and set your intention for the day. The effects of meditation are cumulative, so sticking to it while on vacation (even if it’s just a few minutes!) will help you stay on track mentally and physically.
And while that sounds like the ideal scenario, we all know things come up (sleepless nights, stress, anxiety, etc.) — even on vacation. We’re all human!!
So, to keep you cool, calm, and collected, here are some meditations to support whatever you’re needing on your summer travels.
- Need to regulate your sleep? Try this Restful Yoga Nidra meditation with DeAndre Sinette.
- In need of a little stress relief? Try this 10 Breaths to Manage Stress meditation with DeAndre Sinette.
- Does your full schedule have you feeling scattered? Try this Unclutter the Mind meditation with Vytas.
For more support, browse the FitOn meditation category to find plenty of free meditations that are perfect for fitting into your busy travel schedule.
Book Yourself a Treatment
You don’t need to go all out at the spa (unless you want to, in which case, heck yes) — but try to get yourself some kind of wellness treatment while you’re out. This could be a 15-minute head and neck massage, a pedicure and foot massage, acupuncture, a facial, a mud bath… whatever you’re feeling. Promoting a sense of physical and mental tranquility will help mitigate the exhaustion of traveling and (ideally) leave you feeling less drained when you get home.
Listen, vacation is about unwinding and taking care of yourself. If you ate too many sweets for your own limits or didn’t exercise as much as you would have liked, you can always get back on track when you get home from vacation. These things are temporary, and the important thing is that you are so in tune with your body, mind, and goals that you noticed in the first place. You are so ahead of the game, and we’re proud of your progress.