Your Wellness Travel Checklist & Guide

Vacations and traveling can be super fun and it’s healthy to “get away” and be in different places!

However, travel can be rough to stay consistent with healthy habits and routine! I hear this all the time: “I want to relax, enjoy and not deprive myself, but also don’t want to not throw away all my healthy habits and hard work I’ve been putting in!”

The million dollar question everyone has: “How do I find that “balance”, and then what do I do, to get back on track, once it’s over?”
The answer is…there is no one size fits all. Balance is different for everyone…and it might even change for YOU each time.

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However, are 3 things that can help: The right mindset, travel non-negotiables, and a plan post-travel.

Having an all or nothing mentality is the worst thing you can do when traveling; I go into each trip/event with a plan & boundaries (how many meals out/drinks per day etc) so I plan for indulgences without going overboard.

Creating Non-Negotiables is crucial; Mine include my morning routine (water, exercise, stretching, prayer, coffee, supplements) hitting my step goal each day, & choosing veggies & protein at each meal.
If you travel with me, you know how I don’t stray from this at all 😆

Once the travel is over, instead of doing extremes, I recommend focusing on the basics: hydration, movement, sleep, high quality nutrient dense foods and no guilt! I will admit I have some food and drinks that I don’t normally indulge in at home when on vacation. Everything is always delicious & well worth it!

Healthy Eating Tips

Social eating (this includes traveling but also dining out at restaurants, take out, parties, events) is FUN and part of life, so I believe and teach my clients how we can “weave it in” to part of a healthy lifestyle.

1. Find what’s appropriate to you: Are you eating out 1x day, week, month? How often is a reasonable amount given your lifestyle and goals? I personally recommend working towards no more than 2x week. Consider that the more you prepare your own food, the more control & success you will have.
2. The Secret to Social Eating: Mindfulness. Practice tuning into your hunger to fullness cues and being aware of peer pressure and “obligation eating. The more mindful you are, the more likely you will make health-focused decisions. Eat when you’re truly hungry!
3. Be focused on portions: Split items, start with small amounts, or save for leftovers. Indulging doesn’t have to mean gorging.
4. Modify! Ask about ingredients and substitutions, esp. when you have food sensitivities or health conditions.
5. Plan out your plate: Prioritize a lean protein and colorful veggies, like you normally would at home. Sticking with your “go tos” are sure to keep your body, energy and digestion happy
6. Do Research: Look up restaurants and menus nearby so you know find healthy options.
7. Be Picky. I have foods that I choose to indulge in, because I actually WANT them, not just because they’re available. Indulge in what you truly want and enjoy it!
8. Pack a cooler or bring non-perishable snacks, like protein powder, protein bars, nuts and seeds, fruit, jerky, homemade muffins or energy bites, etc.
9. Request a fridge and/or microwave in your hotel room. BONUS would be finding a hotel that has a kitchenette!
10. Pack all of your supplements, and don’t forget your travel water bottle!

What about Alcohol?
If you choose to have some adult beverages, know that they DO have calories and affect your results! (7 cal per gram, carbs & protein 4 cals and fat has 9 cals).
If you track or monitor your intake, factor in alcohol as either a carb or fat. Choose wisely, as alcohol can have hundreds of calories, and it gets broken down into sugar in the body. Plus, keep in mind alcohol processed as a toxin to the body, so be mindful of what and how much you have.

Best Choices: Wine, light beer, liquor with soda or water & citrus or fruit

Worst Choices: Flavored mixers like soda, juices, pre made cocktail mixers, fruity or blended drinks like pina coladas, daquiris, magaritas etc.

Exercise & Movement Tips:

1. Bring light resistance bands and utilize bodyweight exercises wherever you are.
2. Get creative: Where can you explore in your location that also gets you active? Are there any new activities, like kayaking, biking, hiking, riding etc. that you can try?
3. Research local gyms in the area or find a hotel that has a fitness center.
4. Aim for a daily step goal!
5. Set a minimum of movement/exercise time per day; I suggest first thing in the morning, that way it is done & you can make sure you don’t skip it later. Maybe you can’t get a full workout in like at home, but even 20-30 minutes is great and helps you feel your best!
6. Make to sure to get up as often as you can during plane or car rides. Do some light stretching to keep blood flow and circulation.

Other Lifestyle Tips:

1. Try to go to sleep and wake up around the same times every day.
2. It’s okay to take time to be alone; go for a walk, journal, pray etc. so you can recharge & enjoy the trip.
3. Practice simple stress management techniques, like deep breathing, to manage anxiety and emotions.
4. Communicate with who you’re traveling with about your health goals/non-negotiables, so they can be aware and hopefully support you.
5. Keep a positive mindset: Traveling is not permanent and you will be able to go back to your normal routine. So for the time being, do your best with your habits, and above all, enjoy the time!!!

Some Tips Post-Travel:

Increase water intake
Grocery shop order/restock with healthy options (I like Instacart)
Set aside time for food prep for the week
Eliminating inflammatory foods like vegetable oils, gluten, dairy, sugars
Intuitively Intermittent fasting
Hitting your daily movement and step goal
Scheduling in workouts

Some Other Things to Consider:
Homemade green juices or greens powder (but not in replacement of actual meals) to support detoxification
Exercise, emphasis on both cardio & full body strength movements
Sauna, Dry Brushing for lymphatic flow
Get back to your normal wake/sleep times
Targeted Supplementation

Key Takeaway: Don’t use or rely on quick fixes/extremes. The best way to get back on track is to not eat/drink crap during 😂 Being mindful & prepared are the secrets to a balanced and healthy trip! 😎

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