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Training Tips for Women

10 Realistic Tips to Stay Fit While on Vacation

Oxygen Challenge coach Ashley Kaltwasser shares her top strategies for keeping up with a healthy routine while traveling.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

A vacation can do wonders when it comes to reducing your stress levels, but it also can derail a healthy fitness regimen. Even some of the most die-hard exercisers find it difficult to stick with a workout program when away from home. Sure, many have good intentions. They may even pack their workout attire. But unfortunately in some cases, their gear doesn’t make it out of the suitcase until they’re back home.

Traveling doesn’t have to interrupt — or lead you to completely abandon — your healthy habits. You can still fit in exercise time when away from home, whether you find yourself in a warm or cold climate. Even if bad weather forces you into hotel room seclusion, there are exercises you can complete without a single piece of equipment.

Here are some tips to help you stay fit while traveling and avoid coming home with unwanted extra baggage.

Be Realistic


You probably won’t be able to fit in your normal weekly workouts, and that’s OK. Shoot for completing at least 50 percent of your regular regimen.

Plan Ahead


Before leaving town, find out what type of workout facilities your accommodations offer or whether there is a nearby park or track (weather permitting, of course).

Scope Out Local Gyms


If you are staying somewhere that doesn’t provide a workout area, then inquire at the nearby local fitness centers for their rates. They often offer day passes for minimal fees.

Pack a Resistance Band in Your Suitcase


The band takes up very little space yet can provide you with an entire upper- and lower-body workout routine.

Don’t Deprive Yourself of Local Delicacies


Plan to enjoy some special meals without going overboard. And don’t be afraid to ask waitstaff at restaurants whether it’s possible for them to prepare your favorite dishes with a few healthy modifications.

Be Creative


Take your vacation or travel stay as an opportunity to find unique, fun ways to exercise instead of doing the same old routine. Try biking, hiking, taking a pedal boat excursion, water skiing or playing beach volleyball. Effective workouts aren’t limited to the standard fares of fitness machines, weights, treadmills, etc.

Try Out Your Travel Routine at Least Once at Home


If you’re planning a travel workout, remember that a new routine requires some time and preparation. Don’t set yourself up to get frustrated. This just makes for an easy excuse to skip the workout. Plan for success.

Prepare Snacks


If your journey includes a lot of time in the car or on a plane, be sure to pack some healthy snacks so you aren’t forced to eat at all the fast-food and convenience shops along the way.

Play in the Pool


If lounging poolside is part of your vacation plans, then hop in the pool every 20 minutes for five to 10 minutes of pool walking. (Try it in waist-deep or higher water for a challenging workout.)

Get Comfortable


Don’t forget to pack comfortable workout attire that fits your destination’s climate.

Here’s a quick and simple circuit workout that only requires a resistance band and can be done anywhere. Complete at least one set of eight to 12 reps of each exercise.

  • Biceps Curl

– Triceps Dip

– Lat Pulldown

– Front Raise

– Push-Up

– Squat

– Abductor Lift

– Adductor Split

– Hamstring Kick

Want more training advice from Ashley? With the Ashley Kaltwasser Challenge, she designed an exclusive 90-day program that parallels her fitness philosophy and style of training: body part-based strength training that sculpts and reshapes your entire body from head to toe, leaving no muscle untouched.