· By Scarlett Poppies

Traveling Healthy: Mindful Eating and Fitness Routines on the Go

Embarking on a journey is a gateway to new experiences, cultures, and landscapes. However, for many of us, the excitement of travel is accompanied by the dread of derailing hard-earned health and fitness routines. The fear of succumbing to unhealthy meals on flights, fast food on the go, and the irresistible allure of indulgent desserts has often cast a shadow over my joy of exploration.

But what if I told you that a holiday could be a catalyst for not just maintaining but enhancing your health and well-being? In this blog, we will explore more on how to stay in shape while traveling. I shall offer practical tips on mindful eating and fitness routines on the go, talk more about embracing opportunities for better sleep and making mindful day-to-day choices.

Say goodbye to the guilt of vacation indulgences and hello to a healthier you!

Mindful Eating on the Road

One of the primary challenges of staying healthy while traveling is navigating the minefield of tempting yet often unhealthy food options. From in-flight meals laden with carbs and sugars to the allure of street food in bustling markets, the choices seem endless. However, with a mindful approach, you can savor the flavors of your destination while nourishing your body.

Plan Ahead with Snacks

I usually begin my journey armed with healthy snacks. I pack a variety of nuts, seeds, and dried fruits to keep my hunger at bay without succumbing to the allure of airport fast food or sugary airplane treats. Having wholesome snacks readily available means you’re less likely to reach for less nutritious options out of convenience. For a super nutritious option, subscribe to Athletic Greens for monthly subscription, one scoop of this green miracle garden is loaded with 75 high-quality vitamins, minerals, and whole-food sourced nutrients to support optimal health of the brain, body, and gut. Available to order on/line and with shipping to most countries globally (https://drinkag1.com/).

Hydrate, Hydrate, Hydrate

Traveling can be dehydrating, and dehydration often masquerades as hunger. I always opt for water over sugary drinks and carry a reusable water bottle to stay adequately hydrated throughout my journey. Proper hydration not only supports your body's functions but also helps control unnecessary cravings.

Explore Local Markets for Fresh Produce 

Rather than relying solely on restaurant meals, explore local markets for fresh fruits, vegetables, and other nutritious options. This has always allowed me to experience the local culinary scene whilst still making mindful choices about what goes in my body.

Opt for Balanced Meals 

When dining out, aim for balanced meals that include a mix of lean proteins, whole grains, and a variety of colorful vegetables. Most cuisines offer a range of options, allowing you to indulge your taste buds without compromising your health. I avoid processed food as it is often highly inflammatory and depletes energy levels significantly. Be mindful of poor-quality cooking oil used at many restaurants and if in doubt, do not shy away from asking the staff what kind of oil has been used.

Fitness Routines on the Go

Maintaining an exercise routine while traveling can seem daunting, but with a bit of creativity and commitment, you can stay active and even discover new ways to keep fit.

Embrace Outdoor Activities 

Take advantage of your new surroundings by incorporating outdoor activities into your itinerary. Whether it's hiking, biking, or even a scenic jog, exploring my destinations on foot provides me with not only a workout but also allows me to immerse in the local culture. I prefer running when traveling to countries with comfortable climate, especially in the summertime when days are longer.

Hotel Room Workouts

You don't need a fully equipped gym to stay fit while on the road. Many effective workouts can be done in the comfort of your hotel room. I believe bodyweight exercises, yoga, and simple resistance band workouts are excellent options that require minimal space and equipment.

Prioritize Movement

Instead of waiting for that one-hour window to hit the gym, prioritize movement throughout your day. I enjoy taking the stairs, walking to nearby attractions, and exploring my surroundings on foot. Small, consistent efforts add up and contribute to maintaining fitness levels.

Use Fitness Applications 

In the digital age, fitness is at your fingertips. Download workout apps that cater to your fitness level and preferences. I work with many applications that offer quick, effective workouts that can be done anywhere, requiring minimal time commitment and equipment. Nike’s NTC app is incredibly good and offers a wide range of workouts and with various duration (https://www.nike.com/ntc-app).

Better Sleep and Mindful Choices

A well-rounded approach to health includes not just what you eat and how you exercise but also how you rest and make daily choices that contribute to your overall well-being.

Prioritize Sleep 

Traveling often disrupts sleep patterns, leading to fatigue and weakened immunity. I prioritize sleep by creating a conducive sleep environment in my accommodation. Invest in blackout curtains, maintain a consistent sleep schedule, and consider using sleep masks or white noise machines to enhance the quality of your rest. A smart ring such as Oura ring monitors sleep quality and indicates when you need to rest.

Mindful Day-to-Day Choices

Being on vacation doesn't mean abandoning healthy habits. Use the flexibility of your schedule to make mindful choices throughout the day. This could quite simply include opting for a leisurely morning walk or choosing a local dish with fresh ingredients. I specifically take time out for meditation, oftentimes to center myself amidst the excitement of exploration and other work-related commitments following critical deadlines.

Indulge Mindfully 

It's unrealistic to expect complete deprivation on vacation, and that's okay. If you find yourself faced with a tempting dessert or a local specialty, indulge mindfully. Savor the flavors, share with a travel companion, and be conscious of portion sizes. My advice is not eliminating treats but enjoying them in moderation.

Stay Consistent with Supplements 

Travel can disrupt your usual routine, including your supplement regimen. I normally pack essential vitamins and supplements to support my immune system and overall well-being as it is particularly important when exposed to new environments and potential dietary variations. Your daily portion of Athletic Greens boosts your immune system and helps your body get the required nutrition on daily basis, no matter where you are in the world and how fond you are of the local cuisine.


Your holiday doesn't have to kick you out from your fitness regimen and healthy lifestyle. In fact, it can be an opportunity to elevate your well-being.

By embracing mindful eating combined with intermittent fasting, staying active with my creative workout routines, prioritizing sleep, and making conscious day-to-day choices, I have returned from my travels not just with memories but also with a sense of accomplishment and a healthier version of myself.

So, pack your sneakers, plan your meals and supplements thoughtfully, and embark on a journey that nourishes both your wanderlust and your well-being. Your body and mind will thank you for it!