Tips for Keeping Your Fitness Goals on Track While Traveling
Sticking to healthy habits is hard enough at home and when you throw in pre-dawn flights, marathon CLE sessions, and vendor-hall cookies, it can feel downright impossible. We all have good intentions to stay on track while traveling, but it can be a struggle if you don't plan accordingly.
In this week's Sunday Suitcase I want to share with you a cheat-sheet with space-saving tips to keep your workouts and nutrition on track while on the road.
The Essentials
Even if I'm traveling for 4-5 days, I usually squeeze everything into a carry-on because I hate having to check in a bag. So of course, I'm working with limited space which makes it even more important for me to find ways to maximize the space I have and make sure the essentials are packed:
Ankle Weights (1-2 lbs each) - These compact weights add intensity to any bodyweight exercise and help maintain muscle tone even in limited space.
Resistance Bands (light & medium) - Versatile and lightweight, these bands take up virtually no space but can provide an effective full-body workout.
Plain Instant Oatmeal Packs - A reliable breakfast option that's both healthy and TSA-friendly. Perfect for early mornings when the hotel breakfast isn't available yet.
Protein Bars - These are my go-to for maintaining energy levels between meetings and avoiding the temptation of less nutritious options.
Travel Electric Kettle - My favorite for in-room meal prep since most hotel rooms no longer have microwaves available. The collapsible options take up minimal suitcase space.
Tea Sachets - Perfect for morning energy boosts or evening wind-downs.
The Best Defense is a Good Offense When it Comes to Hotel Workouts
We all have our preferences as to where and how we like to work out. I'm not always a fan of using the hotel gyms because they either feel outdated or are sometimes located too far for me to get a good workout in before the first meetings.
Hotel Gym Strategy
If you're someone who loves the hotel gyms, make sure you:
Scout the gym as soon as you arrive - Take a photo of the equipment so you can plan your workout accordingly.
Determine peak hours - Ask the front desk when the gym is busiest so you can avoid crowds.
Plan your workout the night before - This lets you wake up and hit the ground running without wasting precious morning time.
In-Room Workout Plan
If you're more like me and prefer to get your workouts done in the room:
Know which workouts you plan on doing - Having a specific plan means you'll actually follow through.
Choose the right fitness app - I use Pvolve and they offer plenty of workouts where bands and ankle weights are enough and even some that are equipment-free.
Download workouts in advance - Hotel Wi-Fi can be unreliable, so having offline options can also be a good idea.
Hybrid Approach
You can also choose to do hybrid sessions where you:
Use weights or cardio machines at the hotel gym
Finish your workout in your room with resistance bands and bodyweight exercises
If you're lucky, you might end up in a room near the fitness center, making this approach even more efficient
Sample 15-Minute In-Room Routine
When time is tight, this quick routine uses just ankle weights and a resistance band:
Band-Assisted Squats - 45 seconds
Standing Leg Raises with Ankle Weights - 30 seconds each side
Resistance Band Rows - 45 seconds
Marching in Place with Ankle Weights - 60 seconds
Band Pull-Aparts - 45 seconds
Consistency is Key
Travel will always test your routines, but it doesn't mean you can't be prepared. Even if you only have time for a quick 15-20 minute workout, this is better than not doing anything at all and convincing yourself that you will "catch up" when you get home.
Pack light, plan smart, and make sure you stay consistent!
