13 Simple Tips to Stay on Track When Traveling

Keep things balanced and leave vacation feeling recharged.

By: Dominique Michelle Astorino

Who’s ready for a vacation? If you’ve been itching for some long-awaited travel, we’re right there with you and ready to pack our suitcases, race to the airport, and set our OOO email reply. 

And while some of us are ready to take a pause from all aspects of our hectic everyday routine, there are also those of us who want to stay on track while still having fun in the sun (or the snow, or forest, or city… or wherever this voyage takes you). Whichever adventure you choose, these tips and hacks will help you find a healthy balance. Push-ups and piña coladas? Let’s do it.

Ahead, we’re sharing tips on how to stay on track when traveling by breaking this down into our three key categories: eating, moving, and keeping your mind right.

How to Stay On Track With Nutrition 


Pack Snacks

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! 

“Budget” Your Indulgences

One strategy we like is thinking of your food like a budget. This doesn’t necessarily mean calorie counting or macro tracking, but more so thinking about your super-healthy choices as “free” and your indulgent choices as “expensive,” and then “budgeting” accordingly. Where do you want to “spend?” If coconut cake is calling your name, maybe you can pair it with a nutrient-dense, veggie-packed dinner. You don’t need to overthink this one, but consider using this mental tool to aid in finding balance on vacation. 

Stock Up

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.

Stay Hydrated

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) so try to increase your hydration the day of and days before and after traveling.

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.

Pace Yourself

Be mindful of alcohol consumption. Pacing your frozen margaritas will help you enjoy them even more, help you get better sleep, reduce fatigue, and allow you to be more present on your vacation. Imbibe mindfully!

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

Explore Options

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 something lightweight like one-pound ankle/wrist weights. 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. 

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. 

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.

Have Fun! 

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.