😎 Travel smart: enjoy your trip, stay active, eat mindfully, and keep your goals on track—because healthy living doesn’t stop when you travel 😎

“It’s impossible to maintain my healthy diet and work-out routine while traveling.” This is the most concern of our patients when we do our weekly check-ins. Whether it’s a business trip or a much-anticipated vacation; traveling throws off your well-established wellness routine. While on a business trip, starting at the airport, you are faced with junk food everywhere even in vending machines. In contrast while on vacation you want to enjoy new cultures, and food is always a big factor to get to know the country and customs. – But it is totally doable. We have collected few tips and tricks to fully enjoy the trip of a lifetime or the most hectic business trip.

The typical day for the busy traveler is filled with meetings and client dinners. Who can say no to a kind invitation to the hippest restaurant in town or to the well-deserved glass or two of champagne to a successful business deal. Implement tiny choices, which eventually can make big differences. 

For the world travelers among you: First and foremost: Enjoy your trip, get lost in new adventures, nurture your mind and soul. 

1. Plan a bit in advance

• Look up healthy restaurant choices and bars which have a nice collection of non-alcoholic drinks.
• Check out hotel amenities: is there a gym? A mini fridge? Awesome. Pack a few go-to snacks and have a general idea of meals that align with your goals. But also, be flexible. You’re there to enjoy and not to follow a rigid plan.
• Drink more water during the day and in evenings after a glass of wine, drink one glass of water. Alternate!
• Eat the rainbow: more veggies, lean protein. Stay away from too many carbs!
• Move your body: sneak in a stretch or walk during breaks
• Get a good night sleep.
• Be consistence! Keep a few familiar habits in place!

2. Enjoy your trip – just don’t overdo it

You’re in Italy—eat the pasta. In Mexico? Get the tacos. The trick is in the portions. Share dishes, opt for apps over full entrees, or stop eating when you’re comfortably full (not stuffed). Savoring your food helps you feel more satisfied. 

3. Hydrate, Hydrate, Hydrate

Keep a water bottle with you and sip during the day. You will be pleasantly surprised that sometimes hunger is really just dehydration.

4. Snacks Are Your Secret Weapon 

Don’t rely on airport food or whatever’s at the gas station. Toss a few healthy snacks in your bag—nuts, protein bars, fruit, rice cakes—so you’re never caught hangry with only fast food in sight. 

5. Follow the 80/20 

Rule You don’t have to be perfect. If most of your choices are aligned with your goals, the occasional gelato or glass of wine won’t derail you. Enjoy the moment, then get back to balance at the next meal. 

6. Walk Everywhere 

One of the best parts of travel? You can easily sneak in movement without even thinking about it. Walk through museums, markets, parks—just get your steps in and take it all in at the same time. 

7. Tune Into 

Your Body Travel can mess with your hunger signals. Try to eat when you’re actually hungry, not just because it’s mealtime or “vacation mode.” And don’t skip meals if your body needs fuel. It’s okay to listen in and adjust. 

Final Thought 

When you give yourself permission to enjoy the journey and make intentional choices, you come home with memories and momentum. So go ahead—book the trip. Try the local food. Take the walk, skip the guilt, and live a little. You’re doing great.