Why Traveling Isn’t the Same as Being on Vacation
I travel at least one week out of every month. In the beginning, when I’d meet friends or colleagues for lunch or dinner on the road, they’d often say things like, “You’re on vacation!” or “Come on, you only live once!”
And I’ll admit it—sometimes I gave in. An extra glass of wine here, a whole dessert there. It was enjoyable, felt social, and seemed harmless at the time.
But here’s the thing: travel isn’t a vacation for me—it’s my lifestyle. It’s my husband Mark’s, too, since we travel primarily for his work. When something becomes your norm instead of a novelty, your choices matter more than ever.
The Cost of Indulging Every Time You Travel
I started noticing a few things: I was gaining weight on trips, and it wasn’t coming off as easily. I felt bloated, sluggish, and mentally foggy after meals that felt “worth it” in the moment—but left me drained the next day.
That’s when I realized I needed to set boundaries and honor them.
Creating a Travel-Friendly Healthy Lifestyle With My Partner
Mark and I have built a routine that travels with us. We run. We strength train. We eat in alignment with what makes us feel good. (Yes, I do most of the cooking—he happily reaps the benefits!)
I follow a plant-forward diet, and Mark jokingly says he’s “plant-based on the side.” Yes, I still eat fish and some lean meats, but nothing like before. So, I aim for an 80% plant-based approach—something I’ve learned from years of studying with the College of Lifestyle Medicine.
Why Women in Midlife Need to Pay Attention to Protein and Muscle Loss
As a runner in midlife, I’ve learned that 100% plant-based doesn’t work for my body. Sarcopenia—age-related muscle loss—is real. And once muscle is lost, it’s incredibly hard to rebuild.
This is especially important for women in their 40s, 50s, and beyond. Maintaining muscle is key to metabolism, strength, and longevity.
How to Enjoy Vacation Food Without Derailing Your Health Goals
Too often, I see women treat travel as a hall pass to indulge at every meal. I get it—you want to relax, unwind, and treat yourself. And yes, I had an orange scone with my tea this morning and loved it.
But let’s be honest: a little indulgence often becomes a lot. Then the regret, the fatigue, and the discomfort creep in.
Post-Vacation Weight Gain Is Real—But It’s Also Preventable
Many of my clients come back from cruises or vacations feeling drained and disappointed. Not just because they gained weight—but because they didn’t feel as amazing as they thought they would.
Why? Too much sugar, too many cocktails, poor sleep, and zero energy. That’s not a vacation—that’s just survival mode in a different location.
3 Practical Tips for Healthy Eating While Traveling
1. Plan Your Meals Like You Plan Your Trip
If you know you’ll be indulging at dinner, keep breakfast and lunch light and nourishing, and include healthy snacks. Whole fruits, vegetables, fiber, and lean proteins help balance your blood sugar and energy.
2. Navigate Buffets Without Overeating
If you can’t skip the buffet (hello, Mom!), take a lap without a plate first. Choose items you wouldn’t normally eat at home, and go for one indulgent treat—not three.
Balance it out with fruit, protein, and whole grains. Your energy levels will thank you.
3. Eat Real Food Most of the Time
It doesn’t have to be perfect. Just aim for real, whole ingredients that make you feel good. You don’t need a complicated plan—just consistent, thoughtful choices.
How to Stay Active on Vacation Without Disrupting Your Routine
If you have a fitness routine at home, keep it going while you’re away. Routines fall apart when we take long breaks—and getting back on track takes effort.
Whether you’re flying, driving, or cruising, travel means sitting. And once you arrive? You sit for meals, tours, shows, or car rides.
Walking is wonderful, but if your itinerary doesn’t include lots of movement, make it happen. Most hotels have gyms. Or, do bodyweight exercises in your room: squats, lunges, wall push-ups, planks. They require minimal space—only a little intention.
Make Time for Movement—Even Just 15 Minutes
Start your day with 15 minutes of movement. Before the coffee. Before sightseeing. Just move.
And if you’re telling yourself you “don’t have time”? That’s not true—it’s a mindset issue. If it’s a priority, you’ll make the time.
Because this isn’t about perfection. It’s about consistency—and consistency leads to confidence, energy, and joy.
Final Thoughts: Travel Well, Feel Well, Live Well
When you treat your travel days with the same care as your everyday life, something amazing happens: you feel good while you’re away. You come home without needing to “recover” or “start over.”
You stay connected to your body, your goals, and your joy—no matter where you are.
Ready to Stop Starting Over After Every Trip?
Let’s create a lifestyle that travels with you. Book your personal wellness strategy session today. You deserve to feel good everywhere life takes you.
Stay connected to your body, your goals, and your energy—no matter where you are in the world.
And that, my friend, is true wellness on the go.