Trip Tips: How to Stay Fit While Traveling

Trip Tips: How to Stay Fit While Traveling


Get up early and exercise

If you are staying at a hotel with a fitness center, use it! You are paying more for those extra amenities so make the most of them. If the hotel has a pool, do a few laps before everyone else wakes up or before your meeting. Better yet, go for a walk or run to explore the new city you’re in. By the ocean? Do some laps there! Just get up and get moving, you’ll feel better the rest of the day. Remember, the only bad workout is the one that didn’t happen.

Walk to Your Destinations

Sure, the cab or train are easier and faster, but why not get those legs moving? If it is safe, walk to your destinations. An extra mile or two a day will add up to serious calorie burn on your week vacation. If the destination is far, get off a couple stops early or have the cabbie let you out a few blocks away.

Plan Active Activities

Plan fun activities that help you stick to your fitness goals. Hiking and nature walks, scuba diving, kayaking, biking the beach or boardwalk, skiing, or finally try surfing or snowboarding! If you are traveling for work, you might not have the luxury of planning these activities. However, about 45 million Americans are dieting or watching their weight each year. I’m sure one of your colleagues is one of them. Sometimes just a little accountability is needed.  Ask one of them to get up early to go on a walk with you or set a time to meet in the fitness center. You’re both more likely to show up if you’re depending on each other.

Take the Stairs in the Hotel

Skip the elevator! Take the stairs up and down to your room. Even if you’re only on the 3rd floor, if you go up and down the stairs twice that day, that’s six stories you’ve climbed and six you’ve gone down. That will add up after a 7 day vacation!

Don’t Splurge All the Time

Choose what and when you are going to indulge. Sure a cocktail or two here and there or a decadent dinner or dessert is fine… once in awhile. But you don’t want to undo the progress you made leading up to your vacation. Try to eat healthy 2 of the 3 meals. That way you can enjoy yourself without feeling deprived.

Hide the Mini Bar Key

The prices alone should keep you away, but temptations still arise. Have a family member or colleague hide the key. Even better, call the hotel ahead of time and ask them to empty the mini bar. Then stock the fridge with healthy snacks and water. You’ll be happy you did so, both physically and financially!

healthy-vacationDon’t Forget Fruits and Vegetables

Make an effort to get at least 5 servings of fruits and vegetables in. Not only will you get your daily dose of vitamins, nutrients and antioxidants to keep you from getting sick (airports, eek), it will also help keep you full from the fiber, therefore less likely to over indulge on the goodies. Another benefit of fiber while traveling? Keeping those intestines regular. So grab a cup or two of fruit from the buffet for breakfast, have a salad for lunch and a couple cups of green vegetables for dinner.

Water, Water, Water

Make sure to drink at least 2 liters of water a day. Water will help curb your appetite and has zero calories with no artificial sweeteners. Plus, if you are walking everywhere, as you should be, or in a hot and humid environment, it is especially important to stay hydrated. If you only drink water during the day, you won’t feel as bad having that cocktail with dinner.

Pack Your Own Food and Snacks

This is especially easy if you’re on a road trip. Bring a cooler with pre-made sandwiches, cans of tuna, cut up veggies, fruits, hummus, hard boiled eggs, nuts, seeds, mozzarella sticks, etc. Whatever you bring yourself will be healthier than stopping at a fast food drive thru. Replenish the ice when you stop for gasoline. Some of these are also great snacks for the plane ride. Be sure to eat a meal at home before leaving for the airport so you aren’t tempted by the fast food courts.

Eat Local

The less your food has traveled, the more nutrients it typically maintains. Find a local farmer’s market to stock up on fresh fruits and veggies for your snacks. If you are near the ocean or sea, try the fish popular to the area. Restaurants that use local products tend to keep the dishes fresh and simple rather than covering them in fatty sauces and toppings.


Try a few of these tips for your next vacation or business trip to avoid “scale-phobia” upon your return. You’ve worked too hard at your weight loss goals to have it all undone by one week.  We all know it takes a lot of hard work to lose the weight but just a couple of bad days to throw it back on. So come home happy and feeling good about your travels instead of the post vacation blues and regret. One last tip: Don’t forget your Phentermine. This will help with portion control on the days you do splurge, you will feel full faster so you won’t eat as much of the indulgences and at best, you won’t crave them! But of course enjoy yourself and share your pictures with the Olivera staff when you get back! Happy Travels!

Teresa M., RN

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