Healthy Living Travel Tips Uncategorized

Experts Reveal their Secret Tips to Staying Healthy on Holiday

May 11, 2018
hear it from the experts: how to stay fit and healthy on holiday

Sticking to your regular fitness plan can be a challenge when you’re on holiday and even more so when travelling for long periods of time. The temptation of amazingly delicious foods and a lack of routine when it comes to working out can be enough to throw even the most committed athlete out of sync. To inspire you to keep fit and eat well on your next adventure, I asked five fitness and travel experts to share their secret tips for staying healthy on holiday. Read on to discover more…

I’ve love to hear how you stay fit and healthy on the road, share your tips in the comments section below!

Experts Reveal the Secret to Staying Healthy on Holiday 1

Maryssa & Mike from Two Fit Travelers (Photo: Two Fit Travelers)

Maryssa & Mike from Two Fit Travelers

A personal trainer and a vet from Texas; these guys make fitness a priority when they travel. They offer fitness plans for travelers, together with gym recommendations and healthy restaurant ideas so that you can stay healthy on your next trip! www.instagram.com/twofittravelers

Share one piece of advice for staying healthy on holiday?

Plan ahead! Make exercise part of your trip planning process. Know gyms that are around where you will be staying or bring some resistance bands to make your own workout! Regardless, if you know it’s in your plans you will be more likely to stick to it!

Your go-to healthy snack in a foreign country?

Fruit and nuts! You can usually find these very cheap from road vendors and they are available everywhere.

One piece of fitness equipment you take with you no matter where you are in the world?

Us! You don’t need fancy equipment to have a great workout. Body weight workouts are effective and can be done everywhere.

Biggest fitness fail?

Watching people eat out for every meal. This is especially true when you’re traveling as it is easy to over indulge and over eat. This doesn’t mean you can’t try new foods, it just means you have to do so with some boundaries.

 

Experts Reveal the Secret to Staying Healthy on Holiday 2

Jen Comas, Strongest You Coach at Girls Gone Strong (Photo: Jen Comas)

Jen Comas, Strongest You Coach at Girls Gone Strong

Girls Gone Strong is a community of women encouraging each other to be their strongest self. As one of the coaches, Jen focuses on helping women cultivate confidence through achieving a healthy lifestyle. www.GirlsGoneStrong.com | www.JenComas.com

Share one piece of advice for staying healthy on holiday?

I’m a big fan of prioritising sleep. The reason for this is because it can be difficult to make healthy nutrition choices while travelling, and by getting a little extra sleep we will boost our willpower to help us make food choices that allow us to feel our best. Aside from prioritizing sleep, I like to see my clients getting in as much walking and non-exercise movement as possible. It can feel like a hassle to try to find a gym and worry about workouts, so I use this as a time to increase non-exercise physical activity.

Your go-to healthy snack when in a foreign country?

Nuts are an easy thing to get in many places, and I love charcuterie boards too – they provide protein and fat, which tends to be more satisfying than carb-rich foods such as fruit.

One piece of fitness equipment you take with you no matter where you are in the world?

Always my yoga mat! As long as there is space to roll it out, I can stream a class to my phone or laptop, or I can free-style my own flow.

Biggest fitness fail?

The first thing that comes to mind is back when I started powerlifting. I was very unfamiliar with the equipment, and one day I showed up to squat and someone had left the barbell loaded with four 45-lb plates on each side. I made the mistake of (trying to) unload all of the plates off of one side only, and as soon as I pulled the third plate off the barbell shot up into the air and then went crashing down on the other side. It was thunderous, and incredibly embarrassing, but a great learning opportunity!

 

Experts Reveal the Secret to Staying Healthy on Holiday 3

The Bodyism Fitness Centre in the Maldives (Photo: Bodyism)

Simon Mitchell from Bodisym

Bodyism is the brainchild of London-based trainer James Duigan, author of the brilliant Clean and Lean books and responsible for keeping the likes of Lara Stone and Rosie Huntington-Whitely in shape. https://bodyism.com

Share one piece of advice for staying healthy on holiday?

Move everyday. Incorporate movement into your travels as much as you can. Often when travelling you will walk more than usual and this is a great thing as walking is one of the most underrated exercises around. But if you’re truly stuck for time try this handy tip – pick one exercise e.g. Body Weight Squats and do 10 sets of 10 with one minute rest between each set. Should take roughly 14-15 minutes and you’ve burned some calories for the day.

Your go-to healthy snack in a foreign country?

You can usually manage to find a healthy mix of nuts. Walnuts and almonds will never be too far away; if not nuts, then a punnet of blueberries.

One piece of fitness equipment you take with you no matter where you are in the world?

Our mini Bodyism workout band. It’s such an essential piece of equipment. We use it in all of our pre-hab warm ups at Bodyism – about 10-15 minutes of work to get you energised and motivated. Sometimes this is all you will have time for on the road. This helps keep you flexible and activate key areas of your body like your glutes and your core.

Biggest fitness fail?

There’s a few, but I think if we say ‘shake weights’ we’ve said enough. Let’s put it this way, anything that sounds crazy, probably is crazy.

 

Experts Reveal the Secret to Staying Healthy on Holiday 4

Sian Anna Lewis from The Girl Outdoors (Photo: The Girl Outdoors)

Sian Anna Lewis from The Girl Outdoors

A travel blogger, writer and author who loves adventure. Sian has written for The Independent and Countryfile Magazine, and her very out book, called The Girl Outdoors, is in stores now. thegirloutdoors.co.uk

Share one piece of advice for staying healthy on holiday?

Pack your running shoes. Running is free, quick to fit in to busy travels. I always try to go for a run in a new location, it’s an amazing way to explore both cities and wild places. Just take a map and plan a route first!

Your go-to healthy snack in a foreign country?

I like dried fruit – dried mango or fruit roll-ups. They give you a sugar hit in a slightly healthier way and can take getting chucked in a hiking rucksack for days on end.

One piece of fitness equipment you take with you no matter where you are in the world?

I actually haven’t got it yet, but I just ordered a travel-sized yoga mat, which I think will really help get me regularly fitting in a quick yoga session. I like Yoga with Adriene’s lovely free yoga classes on YouTube – great for stretching and relaxing anywhere you roam.

Biggest fitness fail?

Probably trying to work out at altitude! It’s absolutely exhausting. Make sure you acclimatize properly  before you attempt to do a big hike or anything strenuous.

 

Experts Reveal the Secret to Staying Healthy on Holiday 5

Taylor Taverna from Taverna Travels (Photo: Taverna Travels)

Taylor Taverna from Taverna Travels

From Argentina to Nepal, Taylor has traveled to over 60 countries. Just check out her Instagram feed, if that doesn’t make you get travel envy I don’t know what will! www.tavernatravels.com

Share one piece of advice for staying healthy on holiday?

Walk, walk, and walk some more! When I’m travelling I am a big fan of walking as much as possible! Not only does this allow you to see a ton more than if you were in taxi or on a subway, but it is a great way to keep active as well. I definitely average about 15,000 steps a day when I’m travelling!

Your go-to healthy snack when in a foreign country?

Nuts! They are available pretty much anywhere in the world so it’s a pretty easy one to find. I find that they are the perfect snack because they are healthy, filling and compact!

One piece of fitness equipment you take with you no matter where you are in the world?

My water bottle. I ALWAYS travel with my Vapur travel bottle. It is so so important for your health that you stay hydrated! This also helps to cut down on plastic waste!

Biggest fitness fail?

Definitely when I was living in Italy. I was 18 and my daily diet consisted of pizza, pasta, and gelato – and just about no veggies! I don’t think that I stepped within 100 feet of a gym for the four months that I lived there.

Adrienne Rommel SUP - healthy on holiday

Adrienne doing a Warrior 2 on the SUP (photo: Balanced Adventure Retreats)

Adrienne Rommel from Balanced Adventure Retreats

Ever tried Yoga on a SUP? Well Adrienne is founder of one of the most awesome activity-based holiday companies out there – Balanced Adventure Retreats – where you get to test your balance on the water and indulge in delicious nutritious food. www.balancedadventureretreats.com

Share one piece of advice for staying healthy on holiday?

Try to eat three balanced meals per day (don’t skip meals!) Reduce sugar and alcohol consumption and try to eat healthy fats and protein with minimal carbs, paleo diet style! Also, if you can do a 30-45 min power walk in the morning before breakfast, it helps burn calories at an accelerated rate, it’s called “Fasted Walking”.  Put on some good tunes and WORK IT!

Your go-to healthy snack when in a foreign country?

Nuts and seeds. Always handy, quick and depending where you are traveling, can be cheap!  They are an excellent source of protein, good fats and fiber, keep you fuller for longer AND keep those sugar cravings at bay.

One piece of fitness equipment you take with you no matter where you are in the world?

My yoga mat! Especially a travel-size one that is light weight and that you can potentially fold up and put in a backpack or roll up for easy transport.  

Your go-to healthy snack when in a foreign country?

Getting out of my fitness routine while traveling.  I like to do my Fasted Walking and yoga practice every day.  I slipped out of my practice for about a month and noticed a big difference in my physical, mental and emotional body.  It is so important to keep up with it while on the move!

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Looking for more inspiration? Read my personal tips for Staying Healthy on the Road, including a super quick bodyweight workout to get your heart racing. Or this post from Exploramum which features tons of advice and healthy travel tips for an older single mum (her words not mine!)

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So there you have it. There are definitely some reoccurring themes – walking, yoga and nuts seem to be the winners! Leave a comment below with you healthy travel tips!

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5 Comments

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  • Reply leanne May 12, 2018 at 11:14 pm

    So many people tell me how unhealthy they feel after travelling. For me its the opposite. I’m doing something active almost every day – hiking, swimming, kayaking – even just walking all day exploring a city! I’m usually far too busy to snack like I do at home! For me going to the gym whilst travelling isn’t necessary as Id rather be getting exercise outdoors whilst exploring!

    • Reply nickyherbert May 14, 2018 at 2:49 am

      I love that idea – staying active whilst exploring a new place. I still like a good weights sesh in a local gym tho 🙂

  • Reply Carrie May 13, 2018 at 1:33 am

    Nuts are such a great healthy snack idea! I just got back from trekking in the Himalayas and definitely relied on walnuts as my protein fix when there were no supermarkets and no meat. I’m also a big fan of picking holidays that require you to be active — including at least a couple days’ trekking on every trip. You get to see some amazing places and it forces you to stay in shape.

    • Reply nickyherbert May 14, 2018 at 2:48 am

      I totally agree! I love incorporating trekking or walking into our trips. Such a great way to explore more remote places. And how expensive were the nuts in Nepal!

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