How to Eat Healthy and Stay Fit While Travelling

Maintaining a healthy nutrition plan and exercise routine while travelling is a struggle that is very near and dear to everyone’s hearts.   Striking that perfect balance between having fun and enjoying amazing food and the fruity drinks while at the same time maintaining our usual nutrition plan and exercise routine when on the road can be challenging to say the least.

As my knowledge of nutrition and healthy eating is limited, I have asked a professional in the field of exercise and nutrition to provide us with some guidance and tips on how to eat healthy and stay fit when we are travelling.

Meet Andie from My Flourish Wellness

Andie has successfully over-come her own life-long weight loss, exercise and nutrition struggles, and has taken the lessons learned from these struggles into her career as a Nutritional and Fitness Coach.

Andrea Cartwright, is a wellness coach with My Flourish Wellness,

Andie is the founder of My Flourish Wellness, which offers in-person and online nutrition coaching, personal training, weight loss, and weight management.

Andie has given us the real scoop on how to maintain a healthy nutrition plan and exercise routine while travelling, but continue to enjoy our vacation without feeling like we are doing without.

Let’s hear what she has to say…..

 About Andie of My Flourish Wellness

Tell me a little bit about yourself, your fitness and nutrition goals, as well as why you chose this career path.

I spent my entire life struggling to be healthy, lose weight and gain strength. I struggled to believe I could become the person I always felt that I was on the inside.

I focused on all the wrong things:

  • the number of a scale
  • the size of my jeans
  • a specific upcoming event

One day, I realized I would rather focus on being strong, happy and healthy instead of dreading a weigh-in or a shopping trip or a vacation. I decided to refocus my attention on what was good for me. After losing over 135 lbs., I decided I wanted to help others feel as good as I felt! I signed up for the National Academy of Sports Medicine Nutrition Coaching and Personal Training programs.

Through love, acceptance, strength and sustainability, I want to help others change their lives. I want to educate others to focus on healthy and strength, rather than vanity.  I want to see others flourish and thrive and see their potential!

How to Maintain an Exercise Routine While Travelling:

What exercise equipment do you (or should others) bring when you travel?

I would highly recommend buying some bands. A couple “booty bands” and some longer ones, (sometimes referred to as pull-up assistance bands). These fold up easily and are super lightweight. They don’t take up much room in a suitcase. I would also recommend having a good quality skipping rope on hand; again, very portable and lightweight. Aside from that, you can utilize water bottles, ice buckets or other items normally found in a hotel room.

Let’s face it. The average person doesn’t want to spend a lot of time exercising while travelling.  What amount of daily exercise to you recommend while travelling?

20-30 minutes of resistance training is enough to get some good work done. You could even set up specific days for your workouts. As an example, put yourself on a 3 day split. Day 1 of your travel, focus on working your lower body. On Day 2, focus on your upper body. Then on Day 3, do something fun and active! Snorkeling, hiking, resort pool fitness….lots of options available. Then, once you’ve been through all three days, start back at Day 1 again. You can also easily incorporate walking into your days.

30 minutes of activity daily is enough to keep you fit while travelling
Make time for at least 30 minutes everyday for some form of exercise to stay fit while travelling

If you are taking a leisure vacation on a resort, take a stroll after every meal prior to chilling by the pool for the day. If you’re on a business trip, wake up 10 minutes early and walk some of the halls; start on the main floor, walk up one flight of stairs, walk that hallway, then up another flight until you’re back at your room. This can be a nice way to get some quick cardio in without having to fight for space in a small hotel fitness facility…let’s face it…most hotel gyms are small.

What are ways that people can ensure that they stay fit and maintain a regular exercise program when travelling?

Plan ahead. If you are taking a leisure vacation and you know there are certain days you’re on excursions, work around those.  Plan your exercise based on the daily activities. The good news is that if you are on a resort, you will probably do lots of walking. Take walks after every meal. Drink lots of water.

If you are on a business trip, it can be really tough to stay on track diet-wise. There are usually lots of customer meetings, meals out and conference buffets. Again, focus on satiating whole foods and track what you’re eating. There are so many restaurants that offer special menus or nutrition information that can help you plan ahead and be prepared. You should also focus on your water intake!

Pro Tip:                What is you biggest tip to maintain a regular exercise/fitness program while travelling?

Plan ahead, drink your water, and be mindful

How to Maintain a Healthy, Nutritional Eating Plan While Travelling:

Nutrition is one of the first things to get thrown out the window when travelling:

How often should a person eat while travelling?

Unless you are participating in a day full of activity (climbing a mountain, hiking, extreme sports), you should just eat as you normally would at home. Focus on choosing satiating whole foods. There is nothing worse than feeling lethargic and over stuffed while on vacation, so being mindful of what you’re eating will help you avoid that feeling.

Are there certain foods that should absolutely be avoided when travelling?

Honestly, as long as you’re focusing on satiating whole foods, you should be good. That doesn’t mean you can’t treat yourself, just be mindful. If you are flying, I would highly recommend avoiding lots of salt/sodium. This can cause high water retention and make you feel blah or lethargic while you’re travelling.

drink lots of water to stay healthy and hydrated when travelling
Always drink plenty of water. Yes…this much!

When there are so many yummy choices on the menu, how is the best way to stick to nutritional eating?

Again, focusing on satiating whole foods. You don’t need to fill your plate with the highly dense and processed foods. Have the items you love, but balance that with items that will keep you fuller longer.  Some of the other tricks that I use to stay on track are:

  • Focus on whole foods (generally lots of fruit and veggie options!!). My key takeaway is to really think through what you’re eating. If you know there is something that would make you feel lethargic, maybe just eat that thing once and then focus on whole foods that give you energy.
  • Have one glass of water between every non-water beverage you drink.
  • Bring snacks with you that will help keep you satiated throughout the day.
  • Keep a food log so you can see what you’re putting into your body. Don’t worry too much about counting calories, but this can be a really good way of staying mindful while on vacation.

When eating at a buffet, are there any foods that should absolutely be avoided?

Again, there is no reason to avoid items in your diet unless those items make you feel gross or lethargic. Enjoy yourself, choose items you love, but focus on satiating whole foods.

Pro Tip:                 What is your biggest tip in maintaining a healthy diet while travelling?

Plan ahead, drink your water, and be mindful.

Your Mental Health is Important When Travelling

Travelling is not always rosy, there are many times it can be stressful. Example, large crowds, long waits, missed flights, etc.  It is important not to neglect your mental health whenever you are travelling.

What strategies do you use to maintain a positive attitude through trying times while travelling?

I find keeping focused on breathing and drinking water helps me with stress. If I find my breathing is off, I will focus on my breaths and try and maintain a cool, calm, and collected head. There are some fantastic apps that you can download to help keep you calm, cool and collected during travel:

  • Wim Hof Method
  • Calm app
  • Even a compilation of your favorite tunes can help keep you collected

What is your biggest tip in creating and maintaining a stress-free getaway?

If it is a leisure getaway and you are stressed, really try to dive into your vacation and enjoy every moment. Take time every day to breathe, exercise and relax.

If you are on a fairly stressful business trip, plan ahead as much as you can. But still; breathe, exercise and do your best to remember your plan.

While I am certainly disappointed to learn that the strawberries in the daquiri’s have no nutritional value and do not count as a daily fruit, I am happy to learn that it is not impossible to maintain a healthy diet and exercise routine while travelling.  Thank you for your insight Andie!

Ask Andie

Andrea Cartwright - nutrition and fitness coach at My Flourish Wellness

If you have any questions on how to maintain an exercise routine and a balanced and nutritional eating plan while you’re travelling that haven’t been covered by this interview, feel free to reach out and ask Andie.

Andie can be reached at or on Instagram at @myflourishwellness.  For inspiration and motivation, visit Andie’s personal account @cartwheel_ac, in order to see Andie’s transformation with your own eyes.


Kelly xoxo


84 thoughts on “How to Eat Healthy and Stay Fit While Travelling

  1. Amanda

    Such a great post! My husband and I travelled for 4 months and depending where we were we worked out 4 times a week. I love the gym and how it makes me feel. I also tried my best with eating as clean as I could but still enjoying the foods each place had to offer. Drinking water is also so important! Well written!

    Liked by 1 person

  2. lastminutewanders

    This is so helpful! I’m always guilty of not taking care of what I eat when I’m travelling, although I have become slightly better recently. Thanks for the tips! 🙂

    Liked by 1 person

  3. Lorenza

    Such a great post and tips! I have such a hard time exercising with traveling, but since I normally walk a ton or do other types of exercise like skiing, I tend to count that hahaha

    Liked by 1 person

  4. thebratpackergals

    Good read! I like the fact that you say to enjoy yourself but you give easy tips to stay healthy (drink 1 water for every non water drink). Little things that we can do on the go but will benefit our bodies and keep us going. Thank you!

    Liked by 1 person

  5. Melissa

    Great tips! This came at the perfect time as I have been thinking about new diet/exercise habits. When we are able to travel again this will be especially helpful. Thank you!

    Liked by 1 person

  6. Wendy Godglick

    Great post!!! Love the tips! Next trip I will definitely be bringing my bands, they are easy to pack! Some places I have stayed at do not always have a gym! Thank you for sharing!

    Liked by 1 person

  7. Laurel

    It can be so hard to be healthy while traveling. I hardly ever take time to workout, because I am trying to experience as much of the place as possible and I definitely splurge in my diet a lot. Great tips!

    Liked by 1 person

  8. Kelly

    Great ideas! I always try to walk as much as I can when I travel, but bringing resistance bands and doing some exercises in the hotel room even if there is no gym would be easy to do too 🙂 Thanks for the tips!

    Liked by 1 person

  9. travelsofsoph

    I find it really hard to stay healthy and eat well while travelling. I have no problem with it at home, but as soon as I’m off again it slips down the priority list. This is such a helpful post to help ensure I keep it a priority and find time to stay healthy and active!

    Liked by 1 person

  10. Kiara Williams

    Thank you for the tips. They seem easy enough to include into your day as you travel. Especially with the only real equipment you needing to bring are bands (which still leaves enough space in your luggage for souvenirs.

    Liked by 1 person

  11. Kate

    These are great tips! I never really want to exercise in a gym when I travel, so I try to always walk a ton and drink a lot of water. Choosing healthy foods is so important to keep your energy up for a long day of exploring!

    Liked by 1 person

    1. Just One Passport

      I agree. While I am always active when travelling, I do tend to make the “less healthy” choices when it comes to the food. The food is the best part of travelling and it’s too difficult to pass up lol.


  12. 13weekstravel

    I enjoyed reading these tips. I actually do more exercises and I’m healthier when I’m on holiday. I start my day by jogging on the beach or doing yoga then I go for a healthy breakfast after breakfast I go for long strolls, I indulge in spa sessions and stay hydrated. If it’s a city break, I tend to walk everywhere.
    I find holidays the best time for me to focus on exercise and away from the juggling of life.


  13. SherianneKay

    Great tip to drink a glass of water between each non water drink. Exercise bands are the best. I even keep them in my desk drawer at work. I haven’t heard of booty bands and will look into that.

    Liked by 1 person

  14. Jay Artale

    I find it easier to maintain a healthy lifestyle when I’m traveling, as we do a lot of walking – and I mean a lot! Whether it’s out in the countryside or just walking around the city, I find that walking is the best way to experience and observe the environment … much better than getting on a tourist bus, or going on a tour. Independent travel lets you get into a culture and experience it first hand.

    Liked by 1 person

  15. Carrie Ann | Should Be Cruising

    Sensible tips! I love how this focuses on eating whole foods, staying hydrated, and fitting in some exercise each day. I love to try all the local dishes when I travel, so it’s all about moderation and balance.

    Liked by 1 person

  16. kristybullard

    Love all of your suggestions! Sometimes traveling is so exhausting it’s hard to get motivated to exercise. We try to mix relaxing with our adventures so we get exercise and plenty of rest ( and we drink tons of water ).

    Liked by 1 person

  17. Sandy N Vyjay

    These are some really sensible and practical tips to stay fit and healthy while traveling. It is indeed really imperative to maintain a fitness regime even when traveling. We focus a lot on our diet and ensure we eat healthily and do not overeat. Long walks and simple Yoga exercises also form a part of our workout during traveling.

    Liked by 1 person

  18. bye:myself

    That’s an important reminder. You think you’re invincible when traveling because it’s full of joy. However, it’s also full of traps. It’s the only time that I’m taking extra vitamins to avoid at least colds.

    Liked by 1 person

  19. Story at Every Corner

    This information will be super helpful information for everyone who struggles with weight. I’ve always active living and healthy foods. I don’t have an exercise routine anymore like I didn’t as a teen and into my 30s but I love to walk and hike in the great outdoors. I eat well(tons of veggies & balance) because I love it and weight benefits comes naturally. I wish more people stopped worrying about weight and diets but enjoy the healthy lifestyle.

    Liked by 1 person

  20. backpackandsnorkel

    I used to travel a lot for work and, yes, going out with colleagues or business guests for dinner frequently is not helpful for your waist line. And the breakfast buffets don’t help either. One great help for me was to sign up at a national fitness club that has a pool as often as possible and just swim for an hour.

    Liked by 1 person

  21. Kendra

    Awesome post! This is great information to have, I always struggle to do workouts when I travel (though a lot of times I do walk 10+ miles a day). I like the band idea, those are easy to pack!

    Liked by 1 person

  22. kavitafavelle

    For me, the extra walking I do when travelling is sufficient exercise, but I don’t do weight-based exercise at home either. Local cuisine is one of the key reasons we travel, so we definitely eat well, though we usually find that the extra walking balances out any excess calorie intake!

    Liked by 1 person

  23. Freya

    These are great tips kelly. I’m a big fan of resistance bands for travel and they’ve been a real lifesaver since gyms closed for lockdown. I’m a bit sad to learn that the fruit in my cocktail doesn’ count as part of my daily allowance LOL.

    Liked by 1 person

  24. Jackie

    I appreciate that many of these ideas, like taking a walk after meals and packing resistance bands, are so easy to incorporate into a travel lifestyle. After all, it’s so important to commit to our own health and well-being! I am definitely incorporating a few of these suggestions into my upcoming travel plans and checking out the apps Andie suggested. (And for the record, I was also disappointed to learn that the strawberries in daiquiris have no nutritional value. LOL)

    Liked by 1 person

    1. Just One Passport

      I don’t no about you, but I always have good intentions when I travel, but it always gets blown out the window. (I think we should keep telling ourselves that the strawberries are good for us lol)


  25. Kathleen

    Great tips. I think we all want to enjoy our vacations and even business trips without feeling gross and lethargic. Personally, I like more active vacations, with hiking and snorkeling in every day. However, I also love to eat and sometimes select foods that aren’t so great for you. Dang that the strawberries in the daiquiri don’t count as a daily fruit.

    Liked by 1 person

  26. josypheen

    Great post!

    I find that when we travel we tend to spend most days hiking, so even if we eat EVERYTHING we both seem to lose weight. It would be different if I was travelling for work…;) Still I think a lot of these tips can help keep people healthy even when we’re not travelling. I mean, the strawberries in the daquiris still have no nutritional value back home too. 😉

    Liked by 1 person

  27. Hazel Salcedo

    Hi Kelly! Thanks for sharing her wonderful weightloss journey and her tips on staying on track in terms of health and fitness even during trips/travels! I like the idea of bringing jump rope and bands – i’ll definitely consider doing that. 🙂

    Liked by 1 person

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  34. ildikomdd463b962f

    This is a great travel topic! I think many people find it challenging to stay on course with nutrition and calorie counts when on vacation, as the delicious foods and wines are ever so difficult to avoid. Luckily my travels typically include a lot of walking, not uncommonly 25,000 steps per day. You offer helpful tips in your post. Resisitance bands would be fantastic to take along.


  35. Fiona Mai

    Totally agree that our mental health is also extremely important while travelling. I also use the Calm app for short mediation sessions at the end of the day to help clear up my mind and ease my sleep, especially when facing terrible jet lags after a long flight.

    Liked by 1 person

  36. Linda (LD Holland)

    Every trip we start with good intentions to eat healthier. And I totally miss filling in my food log. But it is usually ok because we are so much more active when we travel than when we are at home. Good tip about drinking water for every non-water beverage.

    Liked by 1 person

  37. Jan Banerjee

    Great tips! I love the tip about drinking a glass of water with every non-water drink. A gym is not needed if you put in enough steps every day of your travel. Nothing better than good fruits and veggies. I totally agree about the breathing sessions once in a while especially at airports. 🙂

    Liked by 1 person

  38. hannahthemaddog

    This is some great advice! I love how she preaches balance and not restricting yourself, but still making sure you work out and eat whole foods 🙂

    Liked by 1 person

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