For many, travel is a game changer. Whether your goal is relaxation, curiosity, or exploration, and whether you’re driving locally to the next town or flying to a country you’ve only dreamed about, travel has the unique ability to reset your nervous system.
However, travel can also wreak havoc on your routines. Vacationers often don’t prioritize dedicated gym time within their tightly planned itinerary, or ensure there’s healthy food on the breakfast buffet.
You may have spent months establishing a solid nutrition plan or building up a workout routine. Don’t let your efforts go to waste because you’re now embarking on a fun trip.
“People get very rigid with their workout routines. During travel, that's the first thing that usually goes out the door,” explains Rob Hines, head trainer and director of online training and education at Hidden Gym. “You don't have control whether your flight is late, or whether the food that you ordered that you thought was healthy is now smothered in canola oil.”
Christina Peterson, regional fitness director for Hidden Gym, agrees. She says rather than striving to control external circumstances, adaptability and consistency are essential to long-term success. “As a mom of a four-year-old, I’m one of those people who works out on the go too,” she states.
Together, they have built a community-focused approach to fitness through online content, in-person training, and use of a proprietary app. The app allows clients to track and analyze their performance (amount of weight, sets, and reps), and build upon their last workout. It’s like having an invisible trainer at your side!
We asked Rob and Christina to put their years of experience into practice for us. Here are their top tips for staying fit on the go:
- Get your steps in. Whether that’s done during sightseeing tours or walking through the airport, hitting your daily 10K steps can be seamlessly integrated into travel.
- Perform body weight workouts in your hotel room if you don’t have access to equipment (for example: squats, lunges, push-ups, sit-ups, deadlifts, pull-ups, and plyometrics), use travel-friendly resistance bands, or a combination of both. These exercises can be paired with app-based instruction or done on their own.
- Up your nutrition, intentionally. Healthy eating is widely available; most restaurants can easily accommodate a request for a plate of steamed brown rice, veggies, and grilled chicken breasts—hold the oil or butter please.
- At the minimum, ready-to-drink protein shakes, protein bars, Greek yogurt, and beef jerky can act as reliable backups.
- Hydrating during travel can be tricky, but carrying a refillable water bottle will help. Aim for one ounce of water per kilogram of body weight, and consider adding electrolyte packets in warmer climates.
- Don’t forget that quality sleep is essential for recovery! Aim for six to eight hours a night of uninterrupted sleep.
They say when you fail to plan, you plan to fail. The key is to start where you’re at.
“Putting in even 30 minutes daily will help you to maintain your fitness goals during travel,” reflects Rob. “I think it's really important to understand the length of your trip. If you’re on a short two-day business trip, working out one day may be a more reasonable goal than two days. If you’re on a three-week trip and staying at an extended stay type of lodging, you might be able to get your usual three to four full body workouts a week in.”
In other words, travel doesn’t have to be an excuse to give up your gains. Muscle memory helps us to retain our progress; thus, at the end of the day, it’s likely that we won’t lose all our hard-earned benefits in just one trip. So, enjoy your vacation, bring intention to your choices, and trust that even small efforts will compound.
Need more motivation? You can email christina@hiddengym.net or Rob@hiddengym.net, call 469.854.6414, or visit at 109 N Greenville, Allen, TX 75002.
Putting in even 30 minutes daily will help you to maintain your fitness goals during travel.