Traveler’s Guide to Food and Fitness

Summer vacations. I’ve always been a big fan of vacations any time of year. They are SO FUN, and people are usually very nice to you when you’re a guest in their city or country. My memories of summer vacations with our boys are the best.

Whether you enjoy hiking the mountains, basking on tropical beaches, or relaxing at a lakeside cabin, it is possible to have a great time and not toss your health and fitness goals out the window. Completely, anyway.

Yes, you want to experience the local fare wherever you visit, so definitely make allowances for that. At the same time, you want to feel good and enjoy every day to the fullest. With some planning and the right mindset, you can have that cake AND eat it too, without overthinking it.

Choose what suits you from these ideas to help enhance your travel adventures, wherever they lead.

🧳 Smart Packing for Healthy Travel

Think of it as your “Wellness Bag.” 

• Mini resistance bands or a jump rope (lightweight and versatile)
• Collapsible water bottle – stay hydrated, save space
• Portable snacks (see next section)
• Electrolyte packets or magnesium for hydration + sleep support
• Travel-size sunscreen, insect repellant, and hand wipes – small things that can make a big difference in your comfort
• App or playlist downloaded that helps you meditate, breathe, or move

🥜 Healthy Snacks to Bring Along

Whether you’re in a car, airport, or hotel, having good snacks on hand is key:

• Nuts or trail mix (DIY or low-sugar varieties)
• Protein bars with clean ingredients
• Nut butter packets
• Jerky (look for low-sodium, nitrate-free options)
• Roasted chickpeas or edamame
• Fresh fruit that travels well: apples, oranges, grapes
• Rice cakes/crackers + hummus or tuna packets if you’re packing a cooler

Pro Tip: Pack your snacks like a little gift to your future self—it helps reduce temptation when fatigue sets in.

🥗 Navigating Meals on the Go

Airport or Roadside Dining Tips:

• Look for grilled options over fried
• Prioritize protein and fiber to stay full
• Skip the giant soda, grab sparkling water or unsweetened tea
• When all else fails: buy a banana and a bag of nuts—better than fast food regret

Hotel Breakfast Buffets:

• Start with protein: eggs, Greek yogurt, nut butter
• Add fruit or veggies (yes, even on vacation!)
• Beware of the sugar trap of muffins, DONUTS (especially noted for Mr. Non-Compliant), waffles, juices—try to balance

🏋️ Fitness on the Fly 

Stay Active Without a Gym:

• 10-minute hotel room bodyweight circuit (squats, lunges, push-ups, planks)
• Take the stairs, walk instead of Uber when possible
• Explore the area by bike, kayak, or hike
• Morning yoga or stretching on the balcony, patio, or beach
• Use apps like Nike Training Club or FitOn for on-the-go workouts

💡 Mindset Tips for Travel Wellness

• Progress, not perfection: Aim to feel energized by your choices, not restricted
• Pick 1-2 non-negotiables (like daily movement or staying hydrated)
• Let the location inspire you—move the way the locals do
• Enjoy without guilt. That gelato in Italy or beignet in New Orleans? Savor it. You know my rule, “Only eat it if it’s AMAZING!”

Be flexible with everything and most importantly, have the BEST time! And in case you happen to overdo while you’re on your adventure, next week I’ll blog on how to deal with post-vacation fatigue.

Much love,
Health Coach Carol

“Summer is singing with joy, and the beaches are inviting you with dancing waves.”
– Debasish Mridha