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Best Ways to Stay in Shape While Traveling

Stay in Shape while Traveling

As y’all know, I was on a work trip to Columbus, Ohio last week and I was not prepared at all.  Yes, I loved meeting up with one of my favorite friends, Nathan, and the meetings helped me to feel more connected to our Sales team than I have in months.  But, personally, I had not collected my workouts for the days ahead, I hadn’t prepped myself to plan for our group meals, and let’s not even talk about my lack of blog posts!

Because I’ll be on the road frequently in the coming months ahead due to the holidays and ski season here in Colorado, I thought that I’d start by preparing a bit in advance this time around.  I’ve done some research and below are the tips that I’ve found related to staying healthy while on the road.  Some additional tips can be found here (also linked below.)


Travel with Snacks

This is something I typically do, but my recent trip completely snuck up on me!  I would suggest having protein powders, your favorite granola bars, or my DIY Trail Mix available for when the hunger pangs strike.  I was surrounded by candy non-stop last week and consistently let one Kit-Kat turn into one Kit-Kat + one Almond Joy.  Having healthy snacks at the ready would have definitely allowed me to feel healthier across the week so that I didn’t feel the need to munch on candy or over-indulge at meal times.


Plan Your Meals

While you may not be able to select the exact restaurants or meals your offered, there will ALWAYS be something healthy on the menu.  One day, we had only pasta available for lunch.  As I view pasta as somewhat of an indulgence at this point (pending the type), I included a small bit of noodles and a healthy portion of the chicken and vegetables provided as potential toppings.  Was is exactly what I would have picked?  Absolutely not.  But it did leave me feeling satisfied and proud of my selection.


Take the Stairs

This one almost sounds silly, because we’ve all heard it time and time again.  But in that case, why aren’t more people doing it?  Take the stairs at the airport, at your hotel, and to get where ever you need to go.  Heck, if you’re look for a great workout with no equipment, run up and down them for 20-30 minutes.  True story, you won’t be needing weights or additional equipment to be feeling the burn.


Request a Refrigerator for Your Hotel Room

If you’re going to be staying somewhere for an extended period of time, then I’d recommend calling your hotel in advance to ask about putting a fridge in your room.  Pending the hotel, they may do so with no extra charge.  This will allow you to check out the grocery store in your area so that you can make meals and snacks on your own to fulfill your nutritional needs.  It makes sense from both a nutritional and financial perspective!


Get Plenty of Sleep

I struggle, hard core, with this one.  Not only am I hugely impacted by time changes, but I am also the type of person that allows my mind to race all over the place until I can’t fall asleep at all.  If you have a similar issue, then check out this guest post I wrote for Say Yes to Happy about how to get better sleep.  It includes methods that have consistently helped me out to allow to relax and wake up feeling refreshed the next day.


Take Extra Vitamin C & Stay Hydrated

I’m keeping these together because I wrote a past post on these tips (please ignore grammatical errors from my first year of blogging.)  These both make such a difference that I had to include them again!  I always recommend bringing extra Emergen-C and a filter water bottle on the road with you.  Both will help to keep you healthy and hydrated so that you can fully enjoy your trip.


Keep a House/Room Key with You

Whether you’re sharing a hotel room or staying with a friend, I always ask for an extra key.  When I get tired, it’s like I hit a random wall and need to go to sleep NOW.  Having a key available means that my need to go to sleep won’t make me the downer of the group, making everyone head home early.  Your friends, coworkers, and family can stay up until the rooster crows, but you’ll have had enough rest to take the next day head on!


Enjoy at Least a Few Minutes Outside

Whether you’re on a plane for a full day of travel or you’re stuck in a conference room with no windows like I was, take at least 10 minutes to sneak outside during the day to take a few breaths of fresh air.  I found my time over lunch, but even if it’s before you head to the airport, those 10 minutes will allow your mind and body to settle back into their natural rhythm.


Focus on Gratitude

When you’re in the mode of “go-go-go,” it’s sometimes difficult to take a moment to relax and reflect.  But that rushed focus won’t help you out in the long haul.  Whether you have a personal gratitude journal or you take a few moments to focus on prayer, realizing and recognizing how amazing it is that we can even get to our destination while sitting on what is essentially a small couch should allow you to reflect on what really matters.  (Hint: It’s not that you don’t have your pillow from home.  Unless you’re allergic to most pillows, in which case you should forget that I said anything.)


Lastly, if you’re looking for some workouts to keep your fitness ready to go while on the road, then check out the below.  These won’t require additional equipment or much space, so they can pretty much be performed anywhere.

Quick, No Weights Workout

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What are your tried and true methods for staying healthy while you’re on the road?

Create a great life!

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No Comments

  • Reply tefltravelling

    Good tips.

    November 10, 2015 at 6:56 am
  • Reply Jessica Joy

    Awesome post! I recently had a trip, and one thing I learned, well really re-learned, is to stay hydrated. When you’re not hydrated, you’re so much hungrier, and then all the unhealthy choices call loudly to you. Not to mention, you feel dry and icky. So…pack a fave waterbottle and keep sipping is my next focus for my trip. And, I love your circuits. For some reason, I haven’t done an AMRAP in awhile. Thanks for the inspiration! #fitfamlove Tweeting this one. : )

    November 10, 2015 at 8:09 am
    • Reply semisweettooth

      Love that!! My filter water bottle has become my travel savior. Goodbye bed germs and unhealthy snacks… Hello well hydrated skin and good meal choices! 🙂

      November 10, 2015 at 11:23 am
  • Reply krisztinawilliams

    I had no idea you could request a fridge. That would make a big difference. I learned the hard way to stay hydrated. After a trip to New York, I was severely dehydrated for days.
    Great tips.:)

    Krisztina /

    November 10, 2015 at 8:33 am
    • Reply semisweettooth

      Ugh, dehydration is the worst!! And don’t quote me on every hotel, but I’ve asked for a fridge several times when I have longer trips without an issue. PS Buying a water bottle with a filter inside is the bees knees. I promise it’s a worthy investment. 😉

      November 10, 2015 at 11:25 am
  • Reply Vanessa @ Living in Steil

    These are good tips to keep in mind when traveling! I swear by Emergen-C and always make sure to stock up on it before and during my trips. It’s a great immune boost and I always feel like it gives me extra energy. Of course, a good nights rest is essential, too!

    November 10, 2015 at 9:12 am
    • Reply semisweettooth

      I had COMPLETELY forgotten my Emergen-C on this past trip, and I swear I felt a cold day 1. I blame my forgetful nature, ugh! Great point on a good night’s rest. It makes a world of difference, doesn’t it?!

      November 10, 2015 at 11:27 am
  • Reply Summer Daisy

    Nice tips! Planning meals really help me a lot ♥♥

    November 10, 2015 at 1:43 pm
    • Reply semisweettooth

      So right! It’s difficult on trips, but so beneficial!

      November 10, 2015 at 11:01 pm
  • Reply Dara

    I always travel with snacks! That is the easiest and best way for me! XO

    November 10, 2015 at 1:43 pm
    • Reply semisweettooth

      Love it! I always feel kind of weird breaking them out, but it’s definitaly a worthwhile practice. 🙂

      November 10, 2015 at 11:02 pm
  • Reply jamiegrady27

    Great tips! I always take the stairs and pack healthy snacks to avoid grabbing something last minute that may not be as healthy!

    November 10, 2015 at 4:25 pm
    • Reply semisweettooth

      Genius!! The simple tricks make a HUGE difference!!

      November 10, 2015 at 11:05 pm
  • Reply jillconyers

    Hi Jessica, so nice to meet you. I read you lived in Cincinnati. I live there. If you’re ever in town we should meet up. I’m not a creepy stalker. Promise 🙂

    Great tips and I’m happy to say I do all of them. What is it about traveling that is so dehydrating? I always feel like I need to drink twice as much water. Is that just me?

    I also host a weekly link up, Fitness Friday, and would love to have you share your tips and anything else health and fitness related. There will be a new link up tomorrow but you can check out last week’s if you’re interested

    Have an awesome Thursday!

    November 12, 2015 at 2:52 am
    • Reply semisweettooth

      No way! I lived in Mt. Lookout, then Mt. Adams for several years when I worked downtown. It’s AMAZING to see the city grow!!

      Definitely with you on dehydration when traveling. Especially when I’m in the air. Chugging water is definitely the way to go.

      I’ll pop by the linkup tomorrow and share this link with the group. Thanks for reaching out!

      November 12, 2015 at 10:15 am
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