Travel Doesn’t Have to Wreck Your Fitness (Or Your Body)

At Guide, we’re all about real-life fitness — that means knowing how to stay on the path even when you’re on the road.

Whether you’re heading out for a quick weekend getaway, work trip, or flying halfway across the world, travel tends to throw a wrench in all the healthy routines you’ve worked hard to build. Sleep gets weird, food gets tricky, and the wheels can fall off fast if you're not intentional.

But here’s the deal: you should enjoy the BBQ in Austin, the croissants in Paris, and the lobster rolls in Maine. That’s part of the experience. This isn’t about restriction — it’s about avoiding the unnecessary landmines that leave you feeling like junk when you get back.

Here’s how I (and many of our clients) keep it together while still living life.

💧 1. Stay Hydrated — Even When It’s Inconvenient

Let’s face it: drinking water on a road trip or flight is annoying. But skipping it? That’s a one-way ticket to low energy, stiff joints, and bad decisions at the airport snack bar.

My trick? Sip — don’t chug. On planes, bring a refillable bottle, toss in a sugar-free electrolyte packet (I like Re-Lyte), and fill it up after security. Boom — hydration without the bladder overload.

🤸‍♂️ 2. Move Your Body (Even Just a Bit)

Travel = a LOT of sitting. Your low back, hips, and neck aren’t gonna love it. Think of it like this: after a long car ride or flight, your spine needs an apology.

Do some elevated pigeon stretches. Hit a few spiderman lunges. Walk around the airport instead of scrolling. At Guide, we give all our members access to remote workouts — even when you’re not in town, we’ve got you covered (just email coach Jonas;).

🚶 3. Get Your Steps In

Walking is magic. Aiming for 10k steps/day is solid, but if that feels like a reach, look at your current average and tack on 3,000. Build from there.

Sneaky ways to hit that number:

• Pacing at rest stops or terminals
  
  

• Exploring your destination on foot
  
  

• Walking while you catch up on calls or podcasts
  
  

💊 4. Don’t Skip Your Supplements

Your nutrition won’t be perfect — and that’s fine. But take your daily multi. Add fish oil, vitamin D, or a probiotic. Your immune system, joints, and gut will thank you. Bonus: way less chance of catching that airplane crud.

🥪 5. Pack a Cooler or a Snack Bag

Driving? Throw together a cooler with sliced fruit, walnuts, sandwiches, maybe some pre-cut veggies. Flying? TSA actually lets you bring food — think jerky, trail mix, a protein bar, an apple.

Avoid the desperation gas station burrito or $18 stale airport sandwich. You’ll land feeling way better.

🛣️ 6. Make the Better-Than Choice

No, gas stations aren’t health food stores — but they’re not all doom either. Fresh fruit, hard-boiled eggs, unsweetened tea, even lightly salted popcorn — way better options than grabbing sugar bombs or energy drinks.

Look for the “better than” choice. It’s usually there.

🧘‍♀️ 7. Recover After Travel (Don’t Go 0 to 100)

You know what’s not smart? Jumping right into heavy deadlifts after sitting on a plane for 6 hours.

Ease back in. Walk. Mobilize. Lift light. Get bodywork or stretch therapy if that’s your thing. Give your body time to re-adjust — don’t punish it for traveling.

🏁 8. Prep BEFORE You Go

Momentum is your best friend. If you’ve been consistent leading up to the trip, you’ll feel way more confident (and way less guilty) when you do enjoy some indulgent meals.

Forget that whole “you should never have to earn your food” internet drama. You don’t have to, but when you’ve been on point and you crush a gelato in Florence? You feel good about it.

And that’s what we’re after: satisfaction, not shame.

🧠 Final Thought: Don’t Let One Week Derail a Month

I used to go off the rails every time I traveled. I'd hit the airport and immediately slip into “vacation mode” — aka: zero water, too much sugar, no movement. I’d come back feeling bloated, tired, and off track for weeks.

Now? I hold myself to a higher standard. Not perfection — just better choices.

Remember: it’s not about saying “no” to joy — it’s about skipping the garbage choices that don’t add anything to your experience and only make you feel worse.

Enjoy your trip. Stay on the path. Your body will thank you.