Healthy Eating and Exercise Travel Kit

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For many of us, travel often means putting our healthy eating and exercise routine on hold until we’re back from our trip and back into our familiar routine. This can also mean that because of this vacation from our healthy habits, we have a few extra pounds to deal with, along with the need to reignite our fitness motivation once we’re back home. Is there a way to keep those healthy habits working for you while you’re away? Of course! So I created the healthy eating and exercise travel kit.

This “kit” was developed when I realized that whenever I travel, I always packed my food, snacks and workout gear before I packed anything else. It was as if, as long as those items were with me, I could make do with anything else and clearly showed me what my priorities were. I also noticed that when others came back from a trip and complained about the need to lose the pounds gained while away or the need to get back on track with their fitness, it was never something I needed to do because those habits were deeply ingrained and planned for while at home and when away.

So with that in mind, the following list is meant for you to print out and keep in your suitcase or travel bag. This way, when you take out your bag and begin to pack, you’ll see this list and be reminded to pack your healthy eating and exercise travel kit first. 


1. While it’s entirely possible to find healthy foods while away, I’ve found it works best for me to have my breakfast in the room. Not only is it less expensive, but it ensures I’m taking in quality ingredients to jumpstart my day. Personally, I love having a shake in the morning because I know that it’s a nutrient dense meal packed with vitamins, minerals, healthy protein and more. You’ll need:

  • A shaker cup (plastic cup with spiral ball inside to thoroughly mix ingredients)
  • Shake mix (quality shake mix with whey protein concentrate, pea or rice protein and low in sugar)
  • Unsweetened coconut or unsweetened almond milk (boxes, not cans or cartons), which I pack in double Ziploc bags then put in an additional protective casing to make sure they don’t leak
  • Immersion hand blender (optional) – when I’m away for 2 or more days, I prefer the immersion blender over the shaker cup, but still bring the cup to mix the shake in and drink from.

2. Healthy, low sugar nutrition/energy bars. Depending on the brand, these are so portable and can keep you nourished, fueled and satisfied. Choose one that has less than 5grams of sugar per serving and of course, my favorite is my own line of Mojo Fuel Bars™ which I take with me everywhere.

3. Single serving sized packets of almonds/walnuts/cashews/pumpkin seeds. These are packed with protein and healthy fats, along with other important nutrients we need throughout the day.

4. Water. While you can’t bring bottles through the airport with you, you can pack them in your suitcase, buy them at the airport or stock up once you’ve arrived at your hotel.


1. Workout Clothes:

  • Running pants
  • Sports bras
  • Tank tops
  • Socks
  • Sneakers/running shoes
  • Ponytail holders for long hair

2. Workout Gear. While there may be a great hotel gym you can use, here are a few options in case you’d rather not wait for a machine to be available or you’d rather not use the gym at all.

  • Resistance Bands. These are practically weightless and extremely portable. They come in a variety of strengths and typically come with instructions and images so you can understand how to do the various exercises safely and effectively.
  • Phone apps. There are many phone apps to give you ideas on running paths, trainers to inspire you to get moving, videos showing you how to do movements that don’t require any equipment, and so much more. Simply find and download the app that is a fit for your needs and preferences.
  • Exercise DVDs. Either burn them onto your computer/iPad before you leave for your trip, or bring them with you. The first trip I brought my DVDs with me became the last trip I ever looked for the hotel gym. It’s so easy to wake up and get that workout in without having to leave the room! It also saves time and allows you to get your workout in regardless of how you look or what you’re wearing (for those of us who don’t want to walk through the lobby to find the gym first thing in the morning).

3. Other ideas that don’t require any equipment:

  • Running the stairs in your hotel
  • A program you can do right in the room using your own body weight (pushups, lunges, squats, planks, etc.) and plyometric moves (bursts of explosive movements that get your heart rate up while working major muscle groups)
  • Yoga, floor exercises, step-ups (using the chair in the hotel room), etc.

Wishing you a great trip filled with health and fitness!

Which tip will you try on your next trip? I’d love to know, comment and share!

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February 2023