How to stay fit and healthy while travelling

Stand Up paddle boarding on Koh Samui, Thailand

Stand Up paddle boarding on Koh Samui, Thailand

Alright family, I’ve got 10 minutes to quickly type up this blog before I go to the gym, so here we go. Travelling and maintaining somewhat of a routine is actually a pretty hard job, with a little consistency and determination you can definitely get there. You see not living in the same house and sticking to the same routine every single day takes time to master and get used to. We’ve been a travelling family on the road for about 3 years now, so I feel like we’re getting closer to achieving that happy medium without pulling our hair out ;))

So first thing’s first, we both stopped making excuses. During escape weeks with New Horizon Escapes, maybe we manage to get 1 workout in, due to working for 7 days straight from the time we wake up to the time we go to sleep. As soon as the escape ends, we are back in the gym, picking up where we left. Whichever country we go to, we always make sure to rent an apartment or hotel close to a gym and a super market. Yes we actually make our decisions based on that, so that we can have easy access to these facilities. My opinion is that if you travel just for a week, relax a little and enjoy your trip. However, if you travel for long periods of time then you will have to be strict and try to create a little routine you can follow wherever you go.

You can rent these SUP boards from Mini Bar Koh Samui, Chaweng Beach.

You can rent these SUP boards from Mini Bar Koh Samui, Chaweng Beach.

We also try and cook at home as much as possible so that we can keep costs lower, but also healthier, only you know what goes in your food, so it’s always better to cook at home. I’ve recently been on a trip to scout Costa Rica and I’ve stayed in a hostel for most of my stay there. I would wake up at 5am and do a 20 min HIIT session first thing on an empty stomach, followed by a healthy self made breakfast. For the rest of the day I would make wise choices when it came to eating, so if I ate out I always tried to go for fresh salads that gave me a ton of nutrients, or I would make a simple lunch in the hostel kitchen. It was pretty easy to stay on point with food and to do daily 5am HIIT sessions (which won’t be everyone’s cup of tea, trust me I know because I was that person a few months ago before I read THE 5 AM CLUB BOOK).

How to stay fit while travelling the world

Alright so here we go, let’s bullet point our way to a healthier us.

  • First thing’s first; you have to decide that it’s time to drop your excuses and focus on what matters to you most. So if staying healthy and fit is a priority, you will have to work really hard to get through the first 66 days of any new routine. Why 66 days? Because it takes 66 takes to instil a new habit. We get better when we do things repeatedly.

  • Once you’ve decided that it’s time to take things to the next level, it’s also time to find a routine you enjoy doing. My current training routine is wake up at 5am, train by 5.15 for 20 minute doing a HIIT session. I sweat and work really hard for those 20 minutes, they go super fast trust me. On top of that, later in the day I may also get in a weights session. Now, please don’t copy me, you have to find something that works for you and at the most suitable time for you. I just find that waking up at 5 really revs up my brain for the day and it makes me feel like my days are 48 hrs long. I KID YOU NOT - I’VE ALWAYS WANTED TO HAVE 48 HRS LONG DAYS AND THEY’RE FINALLY HERE. Bonus.

  • Decide on where you’ll be staying active. Is it inside your room, the garden, the shed, beach or gym? When I was in Costa Rica I stayed in the tiniest room ever. When I walked in I thought holly molly I can’t even turn around in this but somehow I’ve also managed to use the space I had for HIIT sessions every morning. Staying in a hotel? Make sure it has a gym in it, I always book hotels with gyms nowadays. When there’s a will there’s a way, find the way and stick to it. If

  • Make no excuses, make sure you know what you’re doing and make sure the place you’re going to workout in is close by to you. If it’s in the room - NO PROBLEM. If it’s in a gym, make sure you stay near by one so you don’t start finding excuses.

  • Food is a big deal. Usually when I travel, work and stay in hotel rooms I end up a little bloated. So if I really want to focus on my nutrition and cook my own foods I usually opt in for Air BnBs as I can rent an entire apartment. Super easy, affordable and awesome.

  • Use outdoor activities as a way to stay active. Meeting a friend over food? Why not take them out for a hike in the morning, or a surf session, or a beach walk/run? Followed by food of course. The more you move the better you will feel + it adds to that TDEE (total daily energy expenditure).

  • Do not restrict yourself. Life is too short and YOLO quotes are real, so always indulge from time to time. Specially when you travel so much and want to explore the foods the world has to offer.

  • Focus on the qualities you’d like to achieve through training instead of an aethetical look. Let’s say for example I’ve wanted for years to get leaner, so my focus was always to be leaner but never really seemed to quite get there. Last year I’ve focused on becoming a machine through training, on being fast, on being able to do hand stands and pull ups. First of all, it takes off that pressure we put on ourselves and second it allows us to focus on a real skill instead of a look. It’s much more empowering and gratifying and will get you there quicker.

  • Surround yourself with like minded people. I’m sorry but if the people you hang out with like to get wasted during every single sunset, you’re in for failure. Perhaps go to a crossfit club and find a tribe of people that prioritise staying active and can still have a good time at sunset.

  • Don’t stress too much - life is for having fun, so give it a little time to find your own routine, workouts, people, etc. And please remember, don’t overcomplicate things. It’s cool to stay healthy but it’s not cool to follow all the latest fads and every Insta influencer’s bootie guide. Be realistic and stay true to yourself + remember SKINNY TEAS DON’T WORK 😜

I hope you found this blog useful and if you need any help, comment below :) Ina

How to stay healthy while travelling the world
Wellness, TravelIna Plesca