Natalie Hodson
July 13, 2016
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How to Stay Healthy While Traveling

A lot of people ask me, “How do you stay healthy while you are traveling a lot?” And I do travel a lot – whether I am heading to Utah to film Dollar Workout Club videos, visiting the MRM offices in California, or flying to various cities for speaking events, it seems I am always on the road.

Maintaining my goals is something that I have personally experimented with a lot – and I will be the first to say there have been times where I have nailed it and other times where I could have done much better. I decided to write this post to share with you guys the things that do really work for me.  Here are a few of my favorite tips for staying fit and healthy on the go:


One thing I always do is I always pack at least one pair of workout clothes in my suitcase. This is really important because if you do not have the right workout clothes, you are not going to be able to exercise. If you are not a big fan of hotel gyms, Dollar Workout Club makes it easy to exercise on the go from inside your hotel room. I use gallon jugs of water as my free weights (each gallon of water is 8lbs and only cost around $1.50), and also drink one a day to ensure I am getting enough water on the go!

I always plan on exercising at least half of the days that I am traveling. So if I am on the road for 4 days, I will set a goal to work out at least 2 of those days. For me, that is an attainable goal. Yours might be totally different, so just set a goal that feels right for you. On the other days when I am not doing a workout, I try to go for a walk so I am still getting in some physical activity.


When you are on the road and do not have access to a fridge or a stove, or if a company is paying for your meals it can be hard to get proper nutrition on the go. It is so important to get into the mindset of your diet is everything you eat – from now until the day you die. So, if you are going to have crazy, extravagant eating excursions that is still a part of your overall diet.

When traveling, I try to keep my diet consistent with what I would be eating at home. For the most part, I try to avoid airport goodies, coffee stands and pastries and maintain a balance. That being said, I do treat myself. If I decide I want a croissant at Starbucks in the morning, I keep my carbs lower at lunch so that my total carbohydrates for the day are consistent with what I normally eat for the day. Remember, at the end of the day your totally calories in vs calories burned (being in a calorie deficit) are ultimately going to determine your results.  Also, if you are going out to eat a few tips are to ask for your food to be grilled and not fried, ask for dressing on the side, etc.

Remember you may not always be perfect when trying to achieve your health and fitness goals, especially while traveling, so show yourself a little grace. Stay positive and avoid thinking, “Oh, I will just start again on Monday.” Starting again on Monday is a vicious cycle and can throw off your fitness goals even further. Instead, think “Oh, that meal was not the best for me, but I am just going to make better choices on the next meal.” Safe travels!


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Sia Cooper
MRM Admin

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