How to Travel and Stay Healthy on the Go!

fitness mindset nutrition June 14, 2024

I just spent 10 days in Jamaica! We started our trip with a couple of days with friends, and then Luke's parents joined us. We had an amazing time at this beautiful villa with a full staff. I felt like we were being completely spoiled, and it was just the most amazing experience. Being in Jamaica was definitely hot! We stayed at a beautiful villa and created memories with family and friends. 

Alright, today we're talking about how I stay healthy on the go, and it can actually be easier than you think!

Fitness: Keeping Active on the Road

Find a Hotel Gym or Local Fitness Facility

One of the first things to do when you arrive at your destination is to check if your hotel has a gym. Making this a part of your routine can ensure you stay active. Hotel gyms are often equipped with weights and simple equipment, providing a great opportunity to continue your BURN workouts. If the hotel room is too small, having a designated space to exercise can keep you motivated and in the right mindset.


Utilize Outdoor Spaces

If you’re staying near a beach, park, or any scenic area, take advantage of the natural environment. Early morning beach workouts can be incredibly refreshing. You can do a sunrise stretch or a sweat session, enjoying the view while keeping fit. It’s a great way to start your day energized and ready for adventures.


Travel with Resistance Bands

Resistance bands are lightweight and versatile, making them an excellent choice for travel workouts. They take up minimal space in your luggage and can provide a variety of exercises to keep your muscles engaged. Remember, consistency is key, and having the right tools can help you stick to your fitness routine. Check out our very own BURN Resistance bands and grab yours!


Stay Active with Local Activities

Plan activities that keep you moving. Explore your destination on foot instead of using buses or taxis. Walking tours are a fantastic way to see the sights and get your steps in. After a large meal, a walk can aid digestion and help you meet your daily activity goals. Additionally, consider renting bikes or trying local fitness classes to mix up your routine.


Nutrition: Eating Well While Traveling

Pack Your Supplements

Traveling can make it challenging to find healthy food options, especially in airports where fast food prevails. Always pack your nutritional supplements in your hand luggage. This ensures you can make a shake or have a nutritious snack no matter where you are. Supplements like protein powder, energy-boosting teas, and vitamins are essential to maintain your diet. With the BURN Method, you can have your own personalized Nutrition Plan!


Plan and Research Food Options

Before you travel, research healthy restaurants and grocery stores near your accommodation. Knowing where you can get nutritious meals ahead of time reduces the temptation to opt for unhealthy options. Look for places that offer fresh, whole foods, and balanced meals.


Stay Hydrated

Traveling, especially by plane, can dehydrate you. Carry a reusable water bottle and make sure to drink plenty of water throughout your journey. Staying hydrated is crucial for maintaining energy levels and overall health.


Balance Indulgence with Healthy Choices

It’s natural to want to indulge a little when traveling, and that’s okay. The key is balance. Enjoy local cuisine and treats while still trying to stick to healthier choices most of the time. Fill your plate with vegetables, lean proteins, and whole grains, and save the indulgences for special occasions.


Mindset: Maintaining a Positive and Healthy Outlook

Get Grounded in Your New Environment

When you arrive at a new place, take some time to get grounded. Put your feet in the grass or the sand, and if there’s a pool or a hot tub, use it to relax and unwind after a long day. Connecting with nature helps to center your mind and body, making it easier to adapt to new surroundings.


View Travel as a Time for Wellness

Shift your mindset to see travel as an opportunity to focus on your health. Instead of viewing vacations as a break from your fitness and nutrition routine, see them as a time to rejuvenate and refocus on your well-being. This perspective can help you return from your trip feeling refreshed and healthier than before.


Practice Mindfulness and Meditation

Traveling can be stressful, and it’s easy to let anxiety take over. Incorporate mindfulness practices such as meditation and deep breathing exercises into your daily routine. These practices can help you stay calm and centered, making your travels more enjoyable.


Move Your Body

Even just a little bit of movement can help you feel grounded and energized. Whether it's a quick workout, a walk, or some stretching, moving your body helps to reduce stress and increase your overall well-being.


Keep a Journal

Writing down your experiences, feelings, and goals can be a powerful tool for maintaining a positive mindset. A travel journal can help you reflect on your journey, track your fitness progress, and stay motivated. It’s also a wonderful way to document your adventures and the new healthy habits you’re developing.


Stay Connected with Support Systems

Whether it’s through the BURN App, social media, or keeping in touch with friends and family, staying connected with your support system can help you stay motivated. Share your fitness goals, challenges, and successes with your community to keep yourself accountable and inspired.

Check out this awesome podcast episode on How To Build Self Discipline With Food & Exercise.


Additional Tips for Staying Healthy While Traveling

Pack Healthy Snacks: Bring along healthy snacks like nuts, seeds, fruits, and protein bars to avoid unhealthy temptations.

Sleep Well: Prioritize getting enough sleep. Jet lag and travel can disrupt your sleep schedule, so make an effort to rest well to keep your energy levels up.

Stay Flexible: Be adaptable with your fitness and nutrition routines. Travel plans can change, and being flexible helps you stay on track without feeling stressed.

Practice Gratitude: Take a few moments each day to reflect on what you’re grateful for. This practice can boost your mood and keep you focused on the positive aspects of your journey.

Traveling doesn’t have to derail your health and fitness goals. With a little planning and the right mindset, you can stay active, eat well, and maintain a positive outlook.

The BURN Method offers the perfect support system for staying healthy on the go. Our app provides workouts, nutritional guidance, and mindset coaching to help you achieve your goals no matter where you are.

Remember, staying healthy while traveling can be a highlight of your trip, making your adventures even more enjoyable. So pack your gear, plan ahead, and embrace the journey to a healthier you!

Travel safe, stay fit, and enjoy every moment of your adventure. Your health is your greatest asset, and with the right tools and mindset, you can make every trip a step towards a better you!



Rebecca xxx