Staying Fit While Traveling During the Holidays: Tips to Keep You on Track

Picture of a lil run I took part in when I traveled to Chicago for the holidays

This may be a little late as we’re already deep in the trenches of the holiday season. But I think it’s clear what the holidays typically mean when it comes to fitness and overall health routines.

For most, it’s a complete derailment of fitness plans. You binge at the family Thanksgiving feast, feel zero motivation to move because you’re sleeping in your childhood bed, and yes, you’re absolutely eating that leftover pie you’ve been snacking on for days. It’s a progress killer for so many people.

Now, am I the person who’s going to say, “You must never enjoy another holiday again because food is bad for you”? Of course not! Even I, as particular as I am about food, sleep, and overall health, will always enjoy the heck out of holiday parties. That’s what they’re for—relaxation and stress management.

If you’re sitting there counting every gram of pumpkin pie you eat, there’s an argument to be made that the stress from that alone could kill you faster than the pie itself. Holidays are about stress management, and if you don’t find a way to do that, you’re as good as dead.

Okay, that got a little morbid. Let’s take a step back and figure out how to find balance this holiday season. The best approach is to take baby steps toward fitness goals instead of clinging to your full-fledged program. Here are some tips to get you started:

Plan Ahead: Fitness on the Go

1. Research Accommodations:
Choose hotels with gyms or proximity to parks and trails. For example, on a trip to Chicago, we booked a hotel near the lake trail that also had a gym. Easy access = easy follow-through.

2. Pack Fitness Essentials:
If your suitcase is packed with nothing but jeans, you’re probably not going to work out—unless you’re a psychopath, which, honestly, I’d respect. Bring workout-friendly clothing and simple gear like a jump rope or resistance bands to make quick “bite-sized” workouts more accessible.

3. Schedule Workouts:
When you’re consistently traveling for the holidays, treat your workouts as an appointment. As soon as you start your holiday travels, figure out a good time for a quick session and put it on your calendar.

Quick and Easy Workouts on the Go

  • Bodyweight Circuits: Push-ups, squats, lunges, burpees.

  • Core Workouts: Planks, mountain climbers, crunches.

  • Cardio: High knees, jumping jacks, brisk walks, or runs.

  • 5-Minute Circuit: 30 seconds each of squats, push-ups, planks, jumping jacks, and lunges.

Stay Active During Transit

1. Long Car Rides or Flights:

  • Get your steps in by taking breaks at rest stops or walking laps at gas stations.

  • Stretch your upper and lower body during pit stops.

  • At the airport, find your terminal and then keep walking. Airports are great for getting some pre-flight movement without anyone thinking you’re a total weirdo.

Eating Mindfully Over the Holidays

1. Prioritize Lean Protein:
It’s the most satiating option you can find. Load your plate with turkey, eggs, chicken, or other proteins. The more you eat of these, the less room you’ll have for everything else.

2. Balance Calories Outside Holiday Events:
If you’re not at a party or dinner, keep your food intake on the lighter side. I personally like to either go hard in the gym beforehand or eat lighter meals outside of events.

3. Stay Hydrated:
Drink water and include electrolytes to maintain hydration and control your appetite. A well-hydrated body handles food intake much better.

Additional Tips

1. Every Bit Counts:
Even a five-minute walk after a meal with family is valuable. Don’t dismiss small activities just because they aren’t your full workout routine.

2. Walk Instead of Ride:
Skip the Uber charges and opt for walking or public transit. If it’s cold, layer up and get moving. On a recent trip to Chicago, I stuck to my fitness goals while enjoying some deep-dish pizza, all thanks to walking everywhere.

3. Involve the Family:
Encourage family members to join you for post-meal walks. It doesn’t have to be a tradition to collapse on the couch after holiday dinners. Get everyone moving, and you’ll all feel better for it.

Final Thoughts

The holidays are about spending time with family, enjoying good food, and taking a break from life’s daily stresses. Finding a balance between fitness goals and stress management is key because they go hand in hand. The more you support your fitness goals, the clearer your mind becomes, helping you handle stress better.

Remember: fitness is a marathon, not a sprint. Enjoy the holidays, stay active in ways that work for you, and, most importantly, don’t forget to have fun!

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