Welcome to the first glorious month of summer!
The weather is heating up, the kids are out of school, and for many of us, the calendar is already filling up with plans for a getaway (or several!). As awesome as travel is, a packed summer full of travel can often feel like a direct disruption to our healthy living habits.
If you aren’t already in a habit of exercising and making solid food choices, traveling over the summer and a lack of a routine can be a likely excuse for just “waiting a few more months” to get started.
If your next 8 weeks are crammed with travel that you just know will throw your healthy habits off, this article is definitely for you.
Even if you’re not heading out of town this summer, but are feeling like your schedule is a little off with kids out of school and home all day, these tips are still incredibly valuable. You can absolutely implement them right from your home and see how they impact your energy, your mood, and your overall sense of well-being.
What Shaun and I have experienced every year with our kids at home, and what we hear all the time from our Telos members, is that summer tends to be more relaxed and less structured than the rest of the year. This often translates to:
- Later nights, throwing off sleep schedules
- Fewer consistent workouts in the gym
- Less proactive planning for healthy, home-cooked meals
- More eating out, which can mean more rich, heavy dishes
- An increased temptation for sugary treats, extra cocktails, or other not-so-great indulgences
All of this, while fun in the moment, can unfortunately add up to you not feeling your absolute best. You might return from vacation feeling more tired than rested, or realize by mid-August that you’ve lost some of the hard-earned progress you made throughout the spring.
But what if this summer was different?
What if you could embrace spontaneity, enjoy the relaxation, and still feel vibrant, energized, and strong? I’m here to tell you that with just a little bit of mindful effort and some practical strategies, you absolutely can have a healthier summer vacation (and summer in general!).
Please don’t wait until August to put yourself first, to pick up your routine again, or to “get back on track.” Start now!
Every small, conscious choice you make today is a vote for your future self.
We’ve compiled a list of five simple, actionable ways to make your summer just a little bit healthier, whether you’re jet-setting across the country or enjoying a staycation with the kids. Check them out below!
5 Smart Ideas for Healthier Summer Travel (and Everyday Summer Life!)
Vacation: It’s that much-anticipated time to relax, explore new places, and truly unwind. But for busy people like us, who thrive on healthy routines and consistency, travel can often feel like a major disruptor to those habits.
The good news is, maintaining your health doesn’t mean complete restriction on vacation. It’s about enjoying the experience with a focus on balance and making healthy choices most of the time.
Here are 5 tips to make healthier choices on vacation without feeling like you’re missing out:
Pack Smart Snacks
You know the drill. You’re stuck at the airport with limited options, facing overpriced, often unhealthy choices. Or perhaps you’re on a long road trip, and the only stop for miles is a gas station brimming with chips, candy, and sugary drinks. These are precisely the moments where even the best intentions can crumble.
- Why this matters for you: Being prepared is half the battle. When hunger strikes in environments with limited healthy options, your willpower can quickly diminish, leading you to grab whatever is convenient, even if it’s not what your body truly needs. Packing your own snacks allows you to curb those cravings effectively and avoid the cycle of unhealthy temptations, subsequent sugar crashes, and regret. It keeps your energy stable and helps prevent overeating later.
- How to do it: Think grab-and-go. Nuts and seeds are fantastic for healthy fats and protein. Dried fruit (in moderation, as the sugars are concentrated) offers natural sweetness and fiber. PRO TIP: I absolutely LOVE dried figs from Trader Joe’s!
Opt for whole-grain or almond flour crackers to pair with a small container of hummus or nut butter. Protein bars (like the Barebells bars we love, or similar low-sugar options) are excellent for a quick protein boost on the go. Small containers of pre-cut veggies like carrots or bell peppers can also be surprisingly easy to pack if you have a cooler bag.
Embrace Local Eateries
It’s tempting to fall back on familiar chain restaurants when you’re in an unfamiliar place. They offer predictability, but often come with oversized portions and heavily processed ingredients. Vacation is the perfect opportunity to do something different!
- Why this matters for you: Exploring local cuisine isn’t just a cultural experience; it’s often a healthier choice. Local restaurants are more likely to use fresh, seasonal produce, which means your food is not only more flavorful but also packed with nutrients. Supporting local vendors often means supporting smaller businesses that prioritize quality ingredients. Plus, you get a unique taste of the place you’re visiting that you can’t find anywhere else.
- How to do it: Before you head out, do a quick search for local eateries, farmers’ markets, or highly-rated restaurants that focus on fresh ingredients. Look for menus that feature grilled options, plenty of vegetables, and lean proteins. Don’t be afraid to ask how dishes are prepared or if substitutions can be made. This approach turns dining out into an exciting part of your travel experience, rather than just a fuel stop.
Indulge (When it Makes Sense)
This might sound counterintuitive from a health perspective, but it’s crucial for sustainability.
Vacation is a time to relax, celebrate, and savor the unique flavors of the places you’re visiting. Complete elimination of foods you love or feel excited about often leaves you feeling deprived, leading to a higher likelihood of bingeing later or developing an unhealthy relationship with food.
- Why this matters for you: Deprivation backfires. Allowing for mindful indulgence prevents the “all-or-nothing” mentality that can derail your progress the moment you step off vacation. By consciously choosing a treat that genuinely excites you, you’re in control, rather than letting cravings control you. It’s about celebrating, not sabotaging.
- How to do it: If there’s a special treat, a unique local dessert, or a dish at a local restaurant that truly appeals to you, enjoy it! The key here is mindful eating. Take a moment to appreciate the taste, texture, and aroma of your food. Pay attention to your body’s hunger and fullness cues. Chew slowly, savor each bite, and stop when you feel satisfied, not uncomfortably stuffed. This practice helps you enjoy smaller portions more deeply and prevents unnecessary overeating.
Stay Hydrated, Avoid Sugary Drinks
It’s easy to forget about water when you’re on the go, especially if you’re enjoying sugary or alcoholic beverages or exploring in warmer climates. But dehydration can mask itself as fatigue, hunger, or even irritability, often leading you to reach for quick fixes that are less healthy.
- Why this matters for you: Staying well-hydrated is fundamental for maintaining energy levels, supporting healthy digestion, and even helping to regulate your appetite. When you’re thirsty, your body can sometimes confuse that signal with hunger, causing you to snack unnecessarily. Sugary sodas, juices, alcohol, and specialty coffees, while seemingly refreshing, are often packed with empty calories and can lead to energy crashes later.
- How to do it: Make a reusable water bottle your constant travel companion. Refill it whenever you see a water fountain, a cafe, or a restaurant. Make it a habit to drink a full glass of water first thing in the morning and before each meal. Skip the sugary sodas and fruit juices. Opt for plain water, sparkling water with a squeeze of fresh lemon or lime, or unsweetened iced tea. If you’re enjoying an alcoholic beverage, alternate each drink with a glass of water.
Schedule Movement
Your fitness routine might look different on vacation, and that’s perfectly fine. The goal isn’t to replicate your gym routine exactly; it’s to ensure your fitness doesn’t take a complete backseat. Movement boosts energy levels, improves mood, and helps combat that sluggish feeling after indulgent meals.
- Why this matters for you: Consistent movement helps maintain your metabolic rate, supports muscle mass, and keeps you feeling energized and mentally sharp. It reduces the feeling of having to “start all over” when you return home, making the transition back to routine much smoother. Plus, exploring new places on foot is often the best way to truly experience them.
- How to do it: Schedule time for movement every day, even if it’s just 20-30 minutes. Make it part of your exploration: take the stairs instead of elevators, walk or cycle to explore new places instead of taking an Uber, or rent a stand-up paddleboard for a super cool water adventure. A quick hotel room workout using just your body weight (think squats, push-ups, lunges, planks – those foundational movements we always talk about!) is incredibly effective. Many hotels have gyms, too, even if they’re small.
Bonus Tip for Telos Members: Let Us Help You Stay Active While You’re Away!
For our current Telos members, you don’t have to navigate vacation fitness alone! Before your trip, discuss your plans with your coach at the gym. We can work with you to create a personalized, tailored plan that genuinely considers your travel limitations and activity preferences.
- We can incorporate effective bodyweight workouts that require zero equipment, perfect for a hotel room or park.
- We can help you utilize any hotel gym equipment strategically.
- We can suggest outdoor activities such as hiking trails, local swimming spots, or running routes tailored to your destination.
It’s part of what we offer to help you stay committed to your long-term health, no matter where life takes you.
Maintaining your health doesn’t mean complete restriction on vacation. It’s about enjoying the experience with a focus on balance, mindfulness, and making healthy choices most of the time.
Remember, every little bit of effort counts. You deserve to feel fantastic this summer, both during your adventures and when you return home.
If you’re looking for personalized guidance to build sustainable fitness and nutrition habits that genuinely fit into your busy life – whether you’re traveling or not – Telos is here to help! Schedule a free intro with our team below!