In this post I’m going to share with you some tips that will help you stay on track with your training and nutrition while traveling.

Sticking to your training and nutrition when you’re at home is one thing, but what happens when you step out of your daily life?

When you no longer wake up and can go through your normal routine it’s harder to make the right choices, since you don’t have access to your own kitchen where you’ve stocked up on healthy food and you don’t have your usual gym available .
But if you are able to sick to your routine as best as possible while traveling and handling a busy schedule you are going to benefit a lot form it in the long run.

If you take a week or two off the gym and forget about your nutrition every time you have to go somewhere, whether it’s work or pleasure, you’re missing out on potential muscle gain and making it harder for yourself to get back at it when you get back home.

So how do you stay on track with everything when your perfect routine gets interrupted? Some of these tips may help you.

1. Preparing
Food prepping might be the way to go in case you don’t get access to a kitchen.
Eating out once in a while is absolutely fine, but if that’s how you get in all your meals, you are not likely to hit anywhere near your macro goal.
Restaurants doesn’t care that you want to get shredded, they just want their food to taste good.
Some restaurants actually have nutrition labels in their menu, but these are not always accurate.

2. Research
If you know where you are going to be staying it might be a good idea to do some research on gyms and restaurants in the area.
If you know where to find the gym and macro friendly restaurants you are more likely to actually go there.

3. Bring supplies
Reaching your protein goal is not always easy when you’re not able to cook for yourself.
Bringing some protein bars and shakes is going to make it a lot easier for you.

4. Motivate yourself
Its easy to lose some motivation and forget a little bit about your training when you have a lot to do. If your traveling for work you might just be to busy for it, and if your on vacation there’s always temptation and fun to keep your mind of it.
Keep reminding yourself why you started your fitness journey. At some point you’re going home to your normal routine again, and you are going to feel a lot better knowing that you stayed on track while you where away.
See ”how to stay motivated” to learn more.

5. Bring your gym clothes
Nobody wants to work out in jeans, so if that’s all you have you’re probably not going to hit the gym.
If you bring your gym clothes, you also have a constant reminder every time you are digging through your bag.

6. Don’t make it too hard.
If you usually work out 5-7 days a week, it might be a good idea to change it up a bit while traveling. Set up a training program where you work out 2-3 time while you’re away. This makes it a lot easier to stick to your plan.

7. Find alternatives
When you’re out traveling you might not always have a gym available, but you still want to get your workout in.
Find alternative workout methods, go for a run or a swim, find a home workout routine you can do in your hotel room or even a playground with a jungle gym

8. Make room to enjoy yourself
You should of course be able to enjoy you vacation, and if your on a work trip, you might just need a stress reliever.
Make room for some planned ”cheating”. If you have a plan for your cheat meals you can actually make room for them without messing up too much.
See ”flexible dieting” to learn more.

Hopefully this is going to help you stay on track with everything the next time you travel somewhere.
Please follow to learn more about how to live a healthy and enjoyable lifestyle!



  1. Absolutely awesome! I find myself travelling quite often and always seem to slip out of my regime one way or another. I reckon this is going to help loads. Great writeup, do you feature your writing with any other sites at all?

  2. I travel for work. 3 to 4weeks out. Always try to find a gym. Sometimes have to travel up to an hour for that. Prep my meals in a steam cooker in my room every night. Guess that as long as there is a will there is a way

Leave a Reply

Your email address will not be published. Required fields are marked *

clear formPost comment