Staying healthy while traveling can be a challenge. With varying food supplies, little access to gyms, and the stress of traveling a lot, staying healthy physically and emotionally can be an art. Because we are living in a T@B trailer, people often ask how we can possibly eat well and not go insane while living in a micro space. We’ve learned some tricks to help us stay healthy: Eat well, be active, and have fun. So here are 10 habits of a healthy traveler.
EAt Well
They say “you are what you eat.” We find this to be true. What we eat directly impacts our mental and emotional moods just as much as how we feel physically. So how to eat healthy while traveling?
1. Grocery Shop
It may seem obvious, but many times buying food at the grocery store gives you healthier and cheaper options. Surprisingly, a lot of food can fit into a tiny fridge. What do you consider healthy, you may ask? Right now our food philosophy is: shop the perimeter of the grocery store. Hit up the produce section first: buy fruits, veggies, greens, etc. Then hit up the product section: we love to eat cheese, milk and seafood. And finally, we have some low-processed carbs, like beans, rice, potatoes, and yes: tortillas are our favorite.
RV/camping Grocery List
Our fridge is half the size of an average hotel refrigerator. We fit more items by playing grocery tetras and buying smaller items. We used to buy a large box of spinach and now we buy a bag of spinach. Instead of purchasing a dozen eggs, we buy 6. Also, we buy more produce that can be left on the counter- this has been a huge space saver for us. No, it doesn’t make our kitchen very tidy but it does help feed us for a week. If we had to go to the grocery store 3 times a week, there is very little chance we would ever eat at home. If it’s not simple we won’t do it.
We don’t have a freezer but a lot of RV’s do. If you’re grilling, campfire cooking, or just using a gas stove, whatever you normally cook at home you can cook on the road! We can feed the two of us for an entire week on what fits into this miniature fridge, you just have to be creative.
Hotel Grocery List
If you’re staying in a hotel, buy “no cook” groceries. Fruit, instant oatmeal (use the coffee maker for hot water), yogurt, or cereal are all great options for breakfast. Pick up salads or sandwiches for lunch. And a healthy no cook meal for dinner can include a salad, sandwich, rotisserie chicken, or try eating a raw, vegan meal. (don’t you laugh! We eat plan ol’ fruits and vegetables for dinner on a regular basis- just pick your favorites!) We talk about hotel grocery shopping more in “Too Broke to Travel: Take a Cheap Vacation” if you want to check it out.
2. eating out: Get creative to eat healthy
We’ve been traveling through Southern United States and, if you’re not familiar, they love fried food, great BBQ, and sweets galore. And the portion sizes are huge. All the food is simply delicious, but it’s often hard to find a healthy option, so we’ve started creating our own. When ordering an omelet, ask for egg whites and toast with butter on the side. Split a meal and an appetizer if you have a travel companion instead of both eating an entree. Little changes go a long way- or at least this is what we tell ourselves. And to be honest…we’re actually really bad at this one, but we do try…sometimes. In theory.
3. Drink Less ALCOHOL
*Gasp. We know. Tough one for most. We’re not big drinkers, mostly because drinking leaves us feeling worse than the fun of the buzz. Not to be a buzz kill, but Alcohol is both a depressant, and it dehydrates you. If Jessi has two drinks it’s a big night out. But even then, the next day is generally grumpier and groggier. Drinking also adds a ton of unintended calories, and doubles the cost of the bill. Part of having fun is planning for the repercussions. But if you’re going to drink or even if you’re not, make sure to stay hydrated.
4. Remember to bring and drink water
It is so easy to forget this one. A few weeks back while we were in Tucson, we started on a hike only to realize we had forgotten our water bottle. Unfortunately, we had to turn back because we were so parched. Even in easier climates it is so easy to get lost in the moment and forget to drink water.
We try to always bring a water bottle wherever we go. Often people will snack because they will think they are hungry, when really they are thirsty. So drinking lots of water can help quench the thirst and save you from unneeded snacks. And when you’re eating out, make sure to order a glass of water– and drink two glasses. This will help keep the body in tip-top shape!
Be active
You don’t need to live in a gym to stay healthy while traveling. Wander around and explore!
5. Walk or bike or Hike
You are in a new city, village, mountain, seascape, museum–whatever you like, walking around is a great way to get some added steps for the day. Even if there’s not a side walk, try to get lost! See where the path takes you. For us, half the fun of traveling is seeing the unexpected.
hiking
We love exploring national parks, so hikes are great ways to be active and enjoy nature. Hiking up mountains can give quite the leg workout.
Walking Tours
Most cities offer walking tours and a lot of mountain towns do the same. With a quick google search you can easily hop on a walking tour for typically $10 or less. It’s a great way to learn about a new place while getting in your exercise for the day!
Bike Tours or Rentals
If you want to see more of the city, biking tours are a very fun activity with the whole family. In San Francisco, there are a ton of people crossing the Golden Gate Bridge with their rented mountain bikes. Again, what a neat experience to share with each other.
6. Local Yoga / dance / Gym classes
Something we’ve really enjoyed lately is visiting local yoga or dance classes. Before this trip, neither of us have done much yoga (clearly) so it’s been a fun way to try something new together. Also, if you are into gyms, many local gyms have 7-day free trials for visitors. If you are traveling within the USA, you may find a gym franchise, like 24 hour fitness or Golds Gym, that may have locations in most of the towns you are visiting. We are also excited to find some salsa classes. Dancing is a great way to be active, and have fun.
7. Workouts from anywhere
Right now in our life, we are embracing being active outdoors, rather than keeping to a strict workout schedule. Some people love the structure and routine of a daily workout. So here are a few workouts you can do anywhere, without a team, gym, or personal trainer.
Strength Training.
Even without a gym, you can get a great strength workout using just your bodyweight.
The 7 Minute Workout is a clever 7-minute strength workout you can do anywhere. If you want to push yourself a little more, do a longer body circuit. Here is an example of a workout you can do anywhere, including in a hotel room or campground.
3×10 Body Circuit Picking your 10 favorite exercises (try at least 3 from each group of the body) and do 10-20 reps of each exercise. Then repeat the list 3 times. This should take between 15-20 minutes. Increase the reps to increase the challenge.
- Legs: squats, lunges, jumping
- Arms: push-ups, dips, pull-ups
- Core: Sit-ups, bicycle crunches, lateral sit-ups, flutter kicks. & super-mans
Cardio
Basically anything that gets your heart-rate up is a good “cardio” workout. Running, biking, cross-country skiing are favorites, but just because you are throwing on your running shoes and heading out the door, doesn’t mean you need to do the same thing everyday. Alternate by doing jogging one day, and then do intervals the next. For intervals, try jogging or biking for 3 minutes, run/bike as fast as you can for a minute, then walk for a minute, repeat 4 times for a 20 minute run.
Be nice to yourself
Finally, the best way to be healthy, is to be happy. We are working on accepting and embracing where we are right now, rather than putting a lot of pressure on ourselves to be perfect or keep to a specific diet or routine. We are trying to stop “shoulding” on ourselves, and treat ourselves right by simply being nice and compassionate with ourselves and each other. Here are few ways to just be nice to yourself:
8. Sleep more than usual.
But you’re on vacation! You have lots to see! Do! Experience! We have friends that can maintain a 4 hour sleep schedule and still be perky and wonderful the next day (yes, Melissa, we are talking about you). But for us, we need sleep. And when we are experiencing new things, fun things, and exciting things, we’re often exhausted by the end of the day. It’s ok to go to bed early and have an early start. It’s so much better than forcing yourself to do things when you’re tired, grumpy, and simply pretending to have a good time because you’re suppose to. Getting a little extra sleep can really boost the “fun” experience during your travels. And for us, traveling was the one time we could actually catch up on much needed sleep. So do it. Sleep more. It’s ok.
9. Get Massages
Physical touch does wonders for our human psyche and it resets our brain chemistry. Whether it is going out and getting a massage, massaging your friends, or being intimate with your partner, get physical, and enjoy being touched.
10. Stay happy by doing what you want to do
Sure, seems obvious, right? For us, we often get into the “should be’s.” We often say “well we should be out exploring more” or “we shouldn’t be eating this fried Oreo ice cream for the fourth time this week.” But you know what? We should all stop “shoulding” on ourselves. This is YOUR vacation- you should be doing what you enjoy and what makes you happy. Want to sit by the pool all day, every day for 1 week straight, reading a great book? Do it. Just because you’re in a new place doesn’t mean you need to do what all the travel guides say- do what you enjoy and love what you do. You’re traveling for goodness sake! Take time to drink coffee, sit, enjoy, rest and take it all in, the way you want. Just take good care of yourself, others, and the world we all enjoy.
Happy travels everyone!
300 Comments
Excellent advice ladies!!! I’ve been using the 7 minute work-out daily for years and I can tell I’m getting stronger- especially my arms. And I do sleep more now 🙂
Thanks Melissa!! We think you’re the one that told us about the 7 minute workout 🙂
Wonderful post idea- health is so important. Plus, I’m glad I’m not the only one doing sit-ups on a hotel bed! I also pack a resistance band because it’s versatile and so tiny. Thanks for a good read 🙂
Awesome! A resistance band, that’s also a great idea! 🙂
Great Ideas! I love getting groceries on the first day of my trips. Especially for breakfast. it’s so nice to be able to get up, get some nourishment, and start the day without having to look for a place to eat.
Absolutely 🙂 We love oatmeal because it’s so easy!
Really great post and very encouraging. I think working out is probably one of the hardest for many people when travelling (including me).
Thank you! Yeah, working out is always a challenge for us too.
Aww I love this! I try to keep healthy and active in my daily life but I definitely give in to temptation and go a little nuts with the sweets and snacks when I’m traveling, whoops. Oh well, it’s something to work on in the future!
Haha always! The sweets are our problem too…but now we don’t have a freezer for ice cream so that helps!
My best tip would be: Limit special dinners/breakfasts to the weekends – especially on prolonged trips! Eating eggs benedict every morning isn’t gonna work in the long run ;D
Totally agree!
Some excellent tips and advice for staying healthy especially when traveling. I drinks loads of water, walk wherever and whenever I can, and especially pay much more attention to what I am eating and calories consumed. Glad I found your article on Pinterest 🙂
Hey Robert! Thank you! Simple things really do help.
Pingback: buy cialis online
Pingback: What They Didn’t Tell You About Traveling. – Symone's Study Abroad Journal
Great post! My boyfriend and I recently began traveling and are trying to stay fit and active. There has definitely been some trial and error. Thanks for the great info!
Pingback: buy ciprofloxacin
Pingback: cheap viagra 100mg free shipping
Pingback: cialis generic tadalafil for sale
Pingback: albuterol inhaler for sale generic
Pingback: generic viagra 100mg
Pingback: tylenol stock price
Pingback: how much is chloroquine
Pingback: buy cheap viagra online
Pingback: can you buy chloroquine over the counter
Pingback: sildenafil india pharmacy
Pingback: buy cialis
Pingback: is there generic for lumigan
Pingback: cialis buy
Pingback: low cost canadian viagra
Pingback: viagra 100mg 100 tabs $100
Pingback: http://cialistodo.com/
Pingback: droga5.net
Pingback: brand cialis online
Pingback: where can i buy Viagra 25 mg
Pingback: Viagra 200 mg for sale
Pingback: Viagra 130mg pills
Pingback: generic cialis tadalafil
Pingback: Viagra 130 mg united kingdom
Pingback: Cialis 60 mg for sale
Pingback: Cialis 40mg pills
Pingback: cheap Cialis 80mg
Pingback: Cialis 20mg usa
Pingback: Cialis 20 mg medication
Pingback: sildenafil 50mg tablets
Pingback: tadalafil 10mg pills
Pingback: levitra 10 mg generic
Pingback: buy lasix 100mg
Pingback: furosemide 100mg australia
Pingback: propecia 5 mg nz
Pingback: lexapro 5 mg medication
Pingback: online viagra
Pingback: cheapest abilify 15mg
Pingback: actos 15 mg cost
Pingback: aldactone 100mg without prescription
Pingback: allegra 180 mg australia
Pingback: allopurinol 300mg cost
Pingback: amaryl 1 mg without a prescription
Pingback: amoxicillin 500mg no prescription
Pingback: cheapest ampicillin 250 mg
Pingback: order antabuse 250mg
Pingback: antivert 25 mg without prescription
Pingback: strattera 25mg tablet
Pingback: buy aricept 10mg
Pingback: arimidex 1mg cost
Pingback: tamoxifen 20mg united kingdom
Pingback: ashwagandha 60caps medication
Pingback: where to buy atarax 10mg
Pingback: augmentin 875/125mg over the counter
Pingback: avapro 300 mg cost
Pingback: avodart 0,5 mg united states
Pingback: buy baclofen 25mg
Pingback: how to buy bactrim 400/80mg
Pingback: benicar 40 mg nz
Pingback: Biaxin 500 mg usa
Pingback: Premarin 0,3 mg over the counter
Pingback: buspar 10mg otc
Pingback: calcium carbonate 500mg for sale
Pingback: cardizem 180 mg without a doctor prescription
Pingback: next day delivery viagra
Pingback: casodex uk
Pingback: catapres 100mcg usa
Pingback: ceclor 500mg cost
Pingback: ceftin 250mg cheap
Pingback: celebrex online
Pingback: celexa 10 mg tablet
Pingback: cost of cephalexin 500mg
Pingback: how to buy cipro 500mg
Pingback: cheap claritin
Pingback: chumba casino
Pingback: gambling games
Pingback: casino slot
Pingback: casino online slots
Pingback: online slots real money
Pingback: casino world
Pingback: real casino online
Pingback: party casino online nj
Pingback: insurance quote car
Pingback: foremost car insurance quotes
Pingback: auto and home insurance quotes
Pingback: viagra soft gels
Pingback: freeway car insurance
Pingback: usaa car insurance quotes
Pingback: aig car insurance
Pingback: direct general car insurance quotes
Pingback: cheapest car insurance quotes
Pingback: insurance car insurance
Pingback: access car insurance
Pingback: 1 hour personal loans
Pingback: payday loans online no credit check
Pingback: online payday loans tn
Pingback: quick loans
Pingback: quick loans online
Pingback: quick bad credit loans
Pingback: payday loans georgia
Pingback: personal loans california
Pingback: cbd hemp oil for sale vape
Pingback: buy cheap viagra online
Pingback: cbd oil for dogs with epilepsy
Pingback: is cbd oil legal in georgia
Pingback: generic viagra for sale uk
Pingback: difference between cbd oil and hemp oil
Pingback: sildenafil drug prices
Pingback: best site on buying viagra
Pingback: cbd oil for sale in california
Pingback: cbd oil for pain relief
Pingback: how much is sildenafil in uk
Pingback: can you vape cbd oil
Pingback: best cbd oil on amazon
Pingback: sildenafil 50mg tablets
Pingback: urgent essay writing service
Pingback: write college essays
Pingback: buying essays online
Pingback: buy viagra tablet online in india
Pingback: trusted essay writing service
Pingback: buy essay papers
Pingback: academic essay writers
Pingback: cost of viagra in india
Pingback: professional paper writers
Pingback: kindergarten homework packet
Pingback: law essay writing service
Pingback: writer essay
Pingback: cleocin 150 mg canada
Pingback: clomid otc
Pingback: where can i buy generic viagra
Pingback: clonidine purchase
Pingback: clozaril cheap
Pingback: colchicine medication
Pingback: symbicort inhaler 160/4,5 mcg price
Pingback: generic cialis pharmacy
Pingback: cheap combivent
Pingback: mba essay editing service
Pingback: buy coreg
Pingback: compazine without a prescription
Pingback: generic cialis
Pingback: coumadin pills
Pingback: cozaar 50 mg without a doctor prescription
Pingback: thesisbyd.com
Pingback: buy crestor 10 mg
Pingback: custom college essay
Pingback: dissertation literature review example
Pingback: critical essay help
Pingback: cheap cymbalta 40 mg
Pingback: essay writing services scams
Pingback: writing thesis proposal
Pingback: write my papers discount code
Pingback: custom research papers writing service
Pingback: where to buy dapsone 1000caps
Pingback: ddavp medication
Pingback: depakote 125mg otc
Pingback: where can i buy diamox 250mg
Pingback: cheapest differin 15g
Pingback: diltiazem 120 mg pharmacy
Pingback: doxycycline 100mg cheap
Pingback: dramamine without a doctor prescription
Pingback: elavil 50mg without prescription
Pingback: erythromycin 500 mg without a prescription
Pingback: etodolac 200mg no prescription
Pingback: flomax 0,2mg generic
Pingback: can you take augmentin with dairy
Pingback: flonase nasal spray 50 mcg online
Pingback: garcinia cambogia 100caps cost
Pingback: college application essay writing service
Pingback: viagra pill
Pingback: geodon pills
Pingback: hyzaar over the counter
Pingback: imdur online
Pingback: buy cialis online
Pingback: imitrex no prescription
Pingback: can i take ciprofloxacin
Pingback: oxytrol patch discontinued
Pingback: cheap imodium
Pingback: over the counter viagra substitute walgreens
Pingback: generic viagra cost
Pingback: compare methocarbamol to tizanidine
Pingback: imuran 50mg pills
Pingback: abilify maintena or aristada
Pingback: allopurinol buy
Pingback: indocin 25 mg online pharmacy
Pingback: lamisil 250 mg cost
Pingback: amiodarone bradycardia
Pingback: levaquin uk
Pingback: lopid tablets
Pingback: blood pressure medication amlodipine
Pingback: luvox 100 mg pills
Pingback: can amoxicillin make you sick
Pingback: macrobid 100mg united states
Pingback: meclizine 25mg tablets
Pingback: mestinon 60 mg australia
Pingback: canadian drugs online pharmacy
Pingback: atorvastatin edema
Pingback: micardis 40mg uk
Pingback: Kamagra Oral Jelly
Pingback: cost of mobic 15 mg
Pingback: canada drug pharmacy
Pingback: motrin 600mg prices
Pingback: Viagra Soft Flavored
Pingback: buy nortriptyline 25mg
Pingback: baclofen for sleep
Pingback: where to buy periactin 4 mg
Pingback: secure medical viagra
Pingback: wellbutrin and hair loss
Pingback: plaquenil online pharmacy
Pingback: prednisolone generic
Pingback: prevacid 30 mg online
Pingback: hydrocodone and buspirone
Pingback: prilosec 40mg australia
Pingback: blood pressure medicine coreg
Pingback: proair inhaler without prescription
Pingback: where to buy procardia 30 mg
Pingback: how to purchase proscar 5 mg
Pingback: celexa dosage for adults
Pingback: protonix without prescription
Pingback: chewable viagra
Pingback: viagra tips
Pingback: pulmicort no prescription
Pingback: viagra alternative
Pingback: pyridium 200mg uk
Pingback: reglan 10mg tablet
Pingback: remeron cheap
Pingback: retin-a cream united kingdom
Pingback: viagra vs levitra
Pingback: revatio canada
Pingback: cheapest risperdal
Pingback: robaxin 500 mg generic
Pingback: rogaine 5% uk
Pingback: seroquel united kingdom
Pingback: singulair 10mg price
Pingback: buy skelaxin
Pingback: spiriva 9 mcg over the counter
Pingback: tenormin cheap
Pingback: cialis dose reddi
Pingback: thorazine united kingdom
Pingback: toprol pills
Pingback: viagra how does it work
Pingback: tricor tablets
Pingback: how to purchase valtrex 500mg
Pingback: where can i buy vantin
Pingback: buy verapamil 40mg
Pingback: cost of voltaren
Pingback: wellbutrin over the counter
Pingback: zanaflex generic
Pingback: cialis reviews photos
Pingback: additional resources
Pingback: zocor 5mg no prescription
Pingback: cost of zovirax
Pingback: zyloprim united kingdom
Pingback: order viagra online usa
Pingback: cheapest zyvox 600mg
Pingback: tadalafil 10 mg cost
Pingback: furosemide online
Pingback: escitalopram pills
Pingback: aripiprazole 15mg usa
Pingback: pioglitazone cheap
Pingback: where to buy spironolactone
Pingback: fexofenadine 120 mg without a prescription
Pingback: glimepiride 2mg coupon
Pingback: leflunomide 10mg without a prescription
Pingback: atomoxetine 18 mg no prescription
Pingback: donepezil 10mg cheap
Pingback: anastrozole 1 mg cost
Pingback: cost of irbesartan
Pingback: dutasteride pills
Pingback: how to purchase olmesartan
Pingback: buspirone 5mg cheap
Pingback: cefuroxime 500 mg australia
Pingback: how to purchase citalopram
Pingback: buying cialis online in australia
Pingback: where can i buy cephalexin
Pingback: cialis®
Pingback: ciprofloxacin 750 mg without a prescription
Pingback: cialis one a day with dapoxetine canada
Pingback: cheapest clindamycin
Pingback: clozapine 25 mg without prescription
Pingback: prochlorperazine medication
Pingback: fda generic viagra
Pingback: cheapest carvedilolmg
Pingback: canadian pharmacy cialis no prescription
Pingback: warfarin australia