I am packing for a 5 day trip to Las Vegas to coach at a weightlifting competition. I used to stress so much about taking even a couple days away from my regular routine. I would constantly be worried about ruining my progress towards my health and fitness goals. One day I realized that traveling is a part of life and I needed to start treating it that way. I was using travel as a GET AWAY from my life.

Yes, routine is harder to maneuver when traveling but it is not impossible. Like everyday life, traveling takes planning. There are several ways I stay on track while traveling. I am not 100% strict but for the most part I try to stay as close to my usual routine as possible. The first thing I do is book an Airbnb instead of a hotel. Not only are they cheaper but you can rent one with a full kitchen which makes food much easier.  Before I leave I scope out gyms, grocery stores, healthier restaurants, and pack whatever food I can (this not only helps keep me on track but saves me money while traveling).


Yelp or Google are great for finding gyms in the area you will be staying. I usually look for a gym that has both weightlifting and cardio options. There are crossfit gyms ALL OVER the country and they usually allow a drop in or even purchase a “punch card” that is good for 3-5 days.

Sometimes an hour is too much for the itinerary. Another option is using the hotel or finding a global gym to hit a quick 30 minute workout using all the machines available.

As a last resort you can always get in body weight movements and use your phone to find online workouts that will for sure get your muscles burning.

Grocery Stores

There isn’t a city without at least one grocery store. I try to find one that is familiar like Whole Foods or Trader Joes (especially if I am in a heavily populated area or major city). I buy the things I was unable to bring, or anything I may be wanting to have while I am there, as well as more veggies and water.

If you have a kitchen where you are staying I encourage you to go grocery shopping when you get to your destination and do a little meal prep to last you most of the trip.

If no kitchen is available, there are plenty of pre-made options that can be warmed up in a microwave or eaten cold if you are truly hell bent on staying the course towards your goals.

Trader Joes sells pre-grilled chicken breast and Whole Foods has a hot bar with ALL the options. Purchase foods that can be eaten raw and only need refrigeration at most to stay good like tomatoes, cucumbers, bell peppers, carrots, celery, fruit, cheese, greek yogurt cups, nuts, nut butter to-go packs, and protein bars.

Healthier Restaurants

Again, Yelp is a great tool for finding healthy restaurant options. All I do is type in “healthy” followed by breakfast, lunch, or dinner in the search box and type in the zip code of where I will be staying in the location box to find somewhere that will be close to me.

If there really are ZERO options then I try to choose the health friendliest place with an extensive menu (again Yelp is awesome for this because usually you can see pictures of the menu). An easy meal to stand by: grilled protein, grilled or sauteed veggies order without oil, and half of whatever carbohydrate source options offered like rice or potatoes.

Packing Food

When flying you can pack any food, as long as it isn’t liquid, in your carry-on!!

I typically bring:

  • RX bars
  • Nuts
  • Rice Cakes
  • Collagen Protein Packs
  • Cut up/easily transportable fruit (apples, strawberries, blackberries, raspberries, etc.)
  • Cut up raw veggies (cucumbers, tomatoes, carrots)
  • Any prepped veggies (brussel sprouts, zucchini, broccoli, etc.)
  • Cooked protein (chicken thighs made in bulk)

To take up less space in my luggage I store everything in Ziploc baggies and immediately refrigerate when I arrive at my Airbnb or hotel.

Again, anything I typically eat but is missing, due to lack of space in my luggage or inability to bring on a plane, I purchase from a local grocery store.

Other things I do: walk everywhere, drink all the water, and enjoy myself for a few drinks and meals!