How to Pack Your Healthy Habits

I used to travel a lot. Like a LOT lot.

There were times I would spend three weekends out of four out of town, and it was more common for friends to ask “are you going to be on a plane this weekend?” than to actually try and make plans with me, since it was almost assured that I’d be out of the country.

Then kids came, COVID hit, and suddenly, I was going nowhere – and truth be told, that’s part of the reason I’m actually able to stay on track with my fitness and nutrition goals fairly easily – my “routine” doesn’t change much.

That said, I remember my jet-setting days quite well, and there are a few “best practices” that I want to share for any of you reading who have a constant work travel schedule, get away for leisure a lot, or simply want to learn how to take healthier breaks in general.

First of all, let me answer a big question I get from clients: do you work out on vacation? The answer is a resounding YES.

Clothes-wise, I pack a (black, so it won’t be ruined if I spill something on it) workout top with a built-in bra, black leggings that can also double as my in-flight wardrobe, and my lightest/most foldable sneakers – which I wear on the plane, so I don’t have to pack ’em.

If the hotel or destination doesn’t have a gym, I throw in a set of resistance bands so I can get a quick strength workout in – and to avoid time wasted wondering “what to do” in an unfamiliar gym or location, I simply refer to my THE METHOD program, which will tell you exactly what to do whether you have access to a full gym, dumbbells only, or no equipment at all.  Easy peasy!

Another note on staying fit while traveling – most of us actually walk a lot more on vacay (just the act of getting through the airport can be a trek!) so monitoring steps (and aiming to increase them while you’re away) is an easy way to maintain your habits as well.

The second most common question I get is: should I log my food / maintain my macros while traveling? This one is a bit more complicated.  To throw all sense of nutritional reason out the window every time you arrive at the airport – especially if you’re a frequent traveler for work – is going to unravel all of the hard work you do when you’re on the ground.  Yet to spend your one-and-only holiday to Hawaii locked in a hotel room trying to figure out the calorie count of a pina colada is a sad and sorry waste.  So what’s the middle ground?

Personally, I don’t track food while on vacation, but I do make sure there’s protein on my plate every single time I sit down to eat. I pack probiotics, protein powder and protein bars (the 3 Ps!) so I’m never caught without my healthy mainstays when I’m out and about – and I make sure to stay hydrated, minimise alcohol (especially on the flight!), and get good sleep so my body still gets the royal treatment even if I sneak in an extra croissant or two at the breakfast buffet.

When it comes to staying perfectly “on track” with a program in general, well, it depends on the duration of travel (a couple nights away, especially in a food paradise like Vietnam, and I will eat whatever I like – but if I’m traveling for two straight weeks – I won’t let every day be an indulgence), the intention of the travel (again – a weekend bachelorette party will have a different purpose/energy than a midweek work trip), and the significance of the food climate/environment (going home to eat and enjoy Mom’s home cooking is a different vibe than ordering a dry slice of cake on room service alone on a long layover, for example).

Summary point?

There are travel occasions where it makes sense to loosen up on your regular eating habits and situations where travel becomes just an excuse to go overboard. Be honest with yourself about how you want to approach healthy eating during your travel period, and then execute what you’d planned – setting boundaries around a sustainable eating pattern that feels nourishing and fulfilling for your specific situation.

Regarding other health maintenance habits in general, I wear compression socks on long-haul flights (glam, I know), bring creatine and collagen creamer for my morning coffee per usual, and pack a collapsible water bottle that I can refill on the run.

Finally, I try to use travel (especially if kid-free!) as an opportunity to treat myself to some long-forgotten self-care – even if that’s just happening in the hotel bathroom. I bring the thickest face cream I have and slather it on JUST before takeoff; I use the Sephora sample packets of BB/CC cream to brighten myself up just before landing; and I bring at least one Korean face mask, a bath bomb, and my exfoliating gloves so I can get glowing (and relax!) upon arrival. I try to structure my day to wake and sleep with the sun in my destination location, and if there’s room for it, schedule in a massage or relaxation treatment to help work out any transit-related stiffness on arrival.

When planning and packing for healthy travel, don’t forget to “tether back” to some version of your typical habits, structure, nutrition, and exercise while you’re away – and I assure you that when you get back, hitting the ground running on your “usual” routine will be so much easier.