This piece is part of my 2016–2026 archive migration. Some original formatting, content, and external links may be missing, changed, or not be optimized.
7 Ways To Stay Healthy & Lean While Traveling
No more excuses
Every now and then, you get lucky, and the place(s) you’re visiting has a gym, and there are plenty of food options available for you to choose from that mimic your usual diet, but this is often not the case.
You’ll likely need to find healthy alternatives for your diet and workouts.
The cool thing about workouts is that you don’t need a gym; you can work out from your room.
Diet is different. Whatever food surrounds you is what you usually have to eat – unless you have access to a kitchen, in which case you can completely control what you ingest.
1. Hit up the gym
On my latest travels, I was able to visit the gym daily, sometimes twice a day. I lucked out because I had a gym in every location I visited. I executed a 3-day workout rotation:
Day 1: Back, Biceps, Rear Delts, Abs
Day 2: Quadriceps, Hamstrings, Calves, Abs
Day 3: Chest, Triceps, Shoulders, Abs
By the trip’s closing, I got into several rotations. Combining muscle groups helped keep things organized and simplified throughout the trip.
The goal was to keep the workouts to a minimum of 1–2 hours each. If I completed a second workout during the day, I focused on one or two muscle groups within that workout, which would help shorten the primary workout of the day composed of more muscle groups.
2. Walk & take the stairs
The primary place I stayed had about 15 sets of stairs. After the first and second days, I took the stairs all day and utilized zero elevators. It was not only a fun workout for my legs, but I got some significant heart action.
And finally, I walked everywhere I could if the distance wasn’t too far. Walking and taking the stairs kept my metabolism up, my heart working, and my legs toned.
3. Take off work to destress
If you can, take off work. Not only does your body need a break, but so does your mind. Work will always be there. Take time to get away from it to decompress, reflect, and rejuvenate your soul.
4. Stay off your phone more than usual
One of my favorite things to do on vacation is to be on my phone less than usual. Not only does it help detox my mind, but it gives my eyes and fingers a break, too.
Bye, friends and family: I’m intermittently available throughout the duration of this trip, and you might not hear from me at all.
5. Mimic a healthy diet
The options aren’t always clean and healthy when you travel. The food situation tends to be inconsistent and unreliable, so you must adapt.
Depending on where you go, you can usually find a few key things.
Breakfast: If I’m not treating myself, I will aim for boiled eggs (or another protein), oatmeal, and fruit.
Lunch/Dinner: Protein is essential to retain muscle and stay full throughout the evening, but you can’t forget the greens. I always get two plates at a minimum…
Plate 1:
Protein
Carb
Veggie
If you’re getting value from this — sign up for my newsletter, a free daily 5 AM email. Discipline delivered before the sun comes up.
Plate 2:
Salad (spinach, lettuce, or arugula)
Raw veggies
Notice I put veggies on both plates. The more, the merrier – especially if I don’t have a vegetable for breakfast.
6. Sugar
I don’t avoid sugar when traveling, but I take breaks from it. If I do eat sugar, I will eat it in limited amounts.
Some days, I might sample multiple desserts. Some days I will only eat one whole dessert, and on others, I will try different desserts throughout the day.
The key is not to only do dessert and to remember to take breaks from sugar throughout the trip to give your body a break.
7. Stay Present
Focus on staying aware and living in the moment. Your mind may try to take you everywhere else, such as work, family, friends, drama back home, your next vacation, money, or whatever distracts you from where you are but practice staying present.
You’ll enjoy your trip, even more when you do this, mitigate your stress levels, and probably experience more reflective thoughts.
This content is for informational purposes only — not professional advice. Consult a qualified professional before making any major decisions.