Thursday, 25 February 2016

How To: Stay Healthy When Travelling

Being a former flight attendant, I know all too well the difficulties of staying healthy and active whilst travelling especially when it's for work and you're pressed for time.

Here are a few tips you can use whether you're travelling for work or going on a vacation. There is nothing worse than the feeling of breaking your routine but it's quite easy to spend just 30mins to an hour a day to help keep your goals on track!

*images courtesy of Pinterest


Make sure you pack your workout gear! The amount of times I packed workout clothes but forgot my shoes was embarrassing. Make sure you write yourself a list of everything you need to pack and check it off before you close your suitcase!


Research the hotel you'll be staying at. Do they have a gym you can work out in? Do they have a pool you can do laps in? Do they have an affiliation with a nearby gym you can work out in? Do they have a self contained kitchen or will you need to eat out each night? Where is the closest super market? Each of these questions will help you prepare for your trip and help you decide in advance what exercise you can do each day and what food you can eat.

Bring snacks

If you don't have enough room in your suitcase to bring snacks from home, when you arrive, head to the closest supermarket and pick up some healthy snacks you can leave in your room. If you're lucky enough to have a minibar/ fridge, you can even pick up some fresh snacks!
Healthy snacks can be:
Fresh fruit
Greek youghurt (full fat)
Nuts (raw no added salt or flavours)
Wholegrain bread with avocado
Dried fruits (in moderation)
Wholegrain rice crackers etc.

Cancel the mini bar

Most people don't know this is an option but if you call in advance the hotel can actually remove everything from the mini bar for you which is perfect because it is WAY too tempting to come back to your room after a long day and grab the first thing you see which, knowing most mini bars is mostly chips and chocolates and rarely any healthy options. Besides, they're always ridiculously over priced so you'll be saving yourself money and you'll have more room in the mini bar for your own food.

Use the hotel gym or do in room workouts

Most hotels these days will have an on site gym (albeit with limited equipment) and if they don't, they generally have an affiliation with a nearby gym where hotel guests can workout for free. If you've done your research from tip 1, you'll know what equipment you have available to you and you will have been able to plan your workouts.

If you normally workout at home, stay in your hotel room and follow some body weight workout programs on YouTube! Anything to stay active.

I know it's a bummer to workout when you're on holiday or when you're away from home and you've just completed a big day at work but it is worth it and you will feel better after, I promise! AND you won't feel guilty about getting off track once you return home.


Everyday, if you can! You're in another city, you're away from home. What better way to explore somewhere new than with a walk or a run around the local areas. Ask the reception staff for some recommendations or Google some local attractions/ beaches/ rainforests you can visit along your way.

Make breakfast big

One thing I found whilst travelling and working is you don't always have time to snack during the day and often, you'll skip lunch because you're so busy. Make breakfast your biggest meal and make sure it's full of everything you need to get you through the day (nice mix of carbs, protein, fats and a few natural sugars). Hotel buffet breakfasts are great for this if you make the right decisions and don't go overboard. They will always have a great selection of fruit, yoghurt, wholegrain cereals, milk, eggs etc.

Know your healthy dinner options

If you're not lucky enough to have secured a room with a self contained kitchen, you're forced to eat out every night! It's not always easy to know what to order from a restaurant when you're trying to eat healthy.

Try to order meals that have a lot of protein (grilled/ roast chicken, steak etc) and choose sides like salad and vegetables rather than fries.

Although it's super tempting, especially if you're with work friends, try to avoid ordering soft drinks or cocktails as these will drive up your calories, carbs and sugars super fast and are really unnecessary.

Of course, you're away, you're travelling, it is definitely ok to splurge every few nights (provided you don't go away for work every other week like I did). Just make sure you're eating well 80-90% of your trip and you're staying active where you can .

I hope these tips help you out the next time you're away from home! If you have any questions, please feel free to leave them in the comments or you can join our Talk Healthy To Me group in Facebook here where we discuss everything health and fitness!

Keep smiling!

Tahana <3 


  1. This was great!

  2. Great post. I usually find it so difficult to eat healthy when travelling as I'm already tired from the day and there's a Maccas riiiiight there haha... my partner hates it and tries to plan ahead though, so we might make more of an effort next time with these hints! xx

    Jasmine /

    1. Thanks Jasmine! I know the feeling. Most of the hotels they stuck us at were on main streets with bulk take away options. I definitely took the easy way out some nights but tried to make sure I was prepared most of the time! It's totally worth it in the end, especially if you travel a lot.. thankfully I don't any more haha

  3. This is a great post, I will be sure to try and keep these tips in mind for the next time I travel!

    Kez |

  4. What a great post Tahana. I wonder what/who inspired you to write it? hehe
    This can be really hard to do but the more I travel, the more I try to instill all of these tips and was proud of myself on my last trip for bringing all my gym clothes and going for long walks and to the hotel gym. You're awesome!

    Sarah | Bows & Pleats

    1. haha thank you very much for the inspiration Sarah! It certainly was a good topic to write about and reminded me of the struggles I faced when travelling a lot! You are also awesome!! <3

  5. Great tips! I never knew you could cancel the mini bar ahead of time, I should probably do that in future. I can always hear the Snickers bar whispering to me at night. I love exploring cities, it's the best way to see everything and you are doing incidental exercise without realising. Win win!

    Kate |

    1. Not many people know about the mini bar! It is such a good tip because everything is SO DAMN expensive in there so I mainly do it to save me money haha! Thanks for reading as always Kate! <3

  6. This is a great post! I always find that when I travel those kilos seem to appear out of no where, I think my main problem is buffet breakfast to be honest haha! xx

    Chantalle |

    1. Thanks for reading Chantalle! haha Buffet breakfasts can be a killer but they are so good for healthy options as well rather than just getting something from the menu. It's just all about making the right choices and not over doing it (which I admit I can be guilty of sometimes!). <3