FITNESS & TRAVEL
Staying Active While Traveling:Balancing Fitness and Food Adventures
One of my favorite parts of traveling is the opportunity to stay active in ways that feel effortless and fun. My approach is flexible—staying active enough to feel great while exploring, and most importantly, enjoying local cuisine without guilt.
Walking: My #1 Secret Weapon
Since the pandemic, walking has become my way of life. With a good podcast (Acquired, ACQ2, or Crime Junkies) in my ears, I regularly log 50-100 miles monthly around Queens, NY.
When traveling, I continue this habit. I plot loose routes to hit must-see spots, discovering hidden cafés and photo-worthy alleyways along the way. With my Apple Watch tracking, I maintain 15,000-25,000 steps daily—rarely feeling like "exercise" because I'm too busy exploring
Walking isn't just transportation—it's a wellness tool that:
Boosts cardiovascular health
Enhances mental clarity
Promotes sustainable energy
I love starting in new cities with a hop-on hop-off bus tour, then exploring on foot with my trusty Nike Pegasus. Cities like Lisbon, Rome, and various spots in Spain offer natural workout challenges with their terrain.
No Food Restrictions & Hotel Gyms
Because I stay active, I enjoy every culinary experience guilt-free. My philosophy: move a lot, eat a lot, enjoy it all. Some of my best memories involve gelato in Florence, seafood in Lisbon, and tapas in Barcelona.
While walking keeps me moving all day, quick hotel gym sessions provide an extra boost—whether recovering from jet lag or preparing for culinary adventures. Even just 20-30 minutes keeps me grounded and justifies those hotel breakfast buffet indulgences!
For me, travel fitness isn't about rigid routines—it's about feeling energized and free to enjoy every moment of my journey.
EXPERT INTERVIEW
Fitness On The Go with Steph: A Professional's Perspective
This month, we feature certified fitness instructor Steph, who shares insights on staying active while traveling.
About Steph
Where in the world are you based—and what's your favorite way to break a sweat locally?
I am located in New Hampshire, United States of America! I love breaking a sweat in all sorts of ways. One reason I love New Hampshire is for it's vast amount of mountains, lakes/rivers/ponds/ocean, and public land.
Of course I love breaking a sweat in the gym and lifting weights but I
follow a specific program in the gym (Fit4Adventures app) so I can spend more time breaking a sweat outside! I LOVE to hike, mountain bike, paddle board, trail running, skiing, ski touring, xc skiing, roller skating and more. I don't think I could pick just one!!!
What inspired your fitness journey?
My mother inspired my fitness journey. She developed Osteoporosis which induced many other problems. I've also noticed many of my clients around my mothers age ALL had osteoporosis because back when they were my age lifting weights wasn't a thing or there was a fear of getting "bulky." Anyway, my mom is stronger than ever now!
Coming out of High School, I didn't know what I wanted to do with my life. I changed my major so many times - I was once in school to become a dietitian at Kansas University and really didn't like what I was seeing at the hospital. I thought it was backwards. I was under the impression that Hospitals were a place of healing but that's not what I was seeing first hand.
So I got my degree in Health Sciences and the following certifications from NASM - Certified Personal Trainer, Certified Nutrition Coach, Women's Fitness Specialization and Corrective Exercise Specialization.
I wanted to PREVENT people from having to go to the Hospital in the first place! I have a lot of favorite client wins/stories BUT I do love that we've (clients and I) reversed Type 2 Diabetes multiple times with different clients.
If we peeked at your carry-on right now, what fitness item always comes with you?
I always have electrolytes on me! I love my electrolytes and they help me stay hydrated while traveling. My vacations might look different than someone else's - I'm usually on the way to a hunting trip or backpacking trip with my Husband. So we really only bring what we need but electrolytes is definitely something I ALWAYS bring.
✈️ Fitness On the Go
Sky-high squats or tray-table triceps? What's your go-to workout move on a plane without freaking out the person in 17B?
I've been on a few very long trips - one thing I love to do is just get up and walk up and down the plane a few times just to get the legs moving!
Also just doing some squats in your seat. I don't think it's that weird to sit up and down, just tell 17B you're getting stiff, haha.
Now, in the airport is a different story! Get your steps in by walking the length of the airport a few times if you have time. Get some mobility in, again, it's not weird! It's not weird to help yourself feel your best.
Hotel room = gym?
There is so much you can do with just your body weight!! Here is a routine you can borrow for your next bodyweight workout:
AMRAP - as many rounds as possible in 10 mins
Jump Squats x 10Push ups to shoulder taps x 10 (regression - knee push ups or incline using the hotel bed or desk)Deadbugs x 20 total
AMRAP - as many rounds as possible in 10 mins
Burpees x 6Towel Shoulder Presses x10 (grab a small towel, keep it as taught as possible and raise over head, kinda mimics a shoulder press with weights)Mountain Climbers x20 total
Wa-La! A 20 min body weight workout!!
Carry-on gains?
Comfy sneakers - there is nothing more annoying than sneakers that don't fit well or are not sturdy. It's worth it to purchase one pair of nice sneakers, because when you get to your location you can throw them on and get exploring!
You could do a hotel workout, outdoor workout, hike, run, walk, literally anything!
You could also bring some mini bands which don't take up much space and could be thrown into your carry on! You can do a ton with mini bands from squat walks to bicep curls!
Jet lag vs. jump squats. What's your secret to shaking off a long-haul flight and getting your body moving without wanting to collapse?
Whereas I always put sleep #1 in order of importance for health and fitness...sometimes being somewhere new trumps that and I skip the nap, grab a coffee and a good meal. Something that will energize me that has lots of nutrients, not a burger and fries (which is always good but sometimes will make me feel tired).
I'd likely grab a coffee (mind you, I probably already had my electrolytes), seeds/nuts, fruit and something with protein! Then, if I'm being honest, I'd probably go on a short hike to get my body moving and some fresh air!
Fitness fails or wins on the go—spill!
Oh man, this past August/September my husband and I went to Alaska. We did a ton of backpacking and camping. I absolutely WRECKED my hormones from eating tons of little snacks like Rice Krispies and Gushers.
I normally will pack these types of items on backpacking trips for quick energy because I'm burning so many calories throughout the day BUT this time I went overboard. When we got home from our epic trip, not only did I lose a bunch of weight but I messed up my hormones pretty good by being malnourished.
Don't get me wrong, we also ate pretty good at a few local restaurants - the seafood was to die for in Seward, Alaska but I simply wasn't eating enough while backpacking and what I was eating had practically no nutrients in them.
Anyway, I thought I was going crazy...literally. Turns out I just messed up my hormones. I'm all good now! haha.
Adventure or actual cardio? Are we kidding ourselves thinking a walking tour or chasing sunset pics counts as a "workout"?
No way!! Exercise is exercise. Doesn't matter what it's for. I'd say you do have to be real with yourself. Is walking down a beach to get a sunset picture enough of a workout to make a difference? No.
I'd be doing you a disservice if I said yes. I don't care who you are, you SHOULD be lifting weights. I don't care if you're 20 or 90. Everyone should be lifting weights at least 1-2x a week as a workout.
Muscle mass/bone density = LONGEVITY. That comes from putting resistance on your muscles (aka WEIGHTS).
With that said - please, PLEASE continue to take those walks if that's all you're doing right now. Walking is a fantastic way to move the body but please also lift weights at least once a week!
ALSO- there is this cool thing called NEAT - Non Exercise Activity Thermogenesis. Basically, doing everyday chores like walking the dog, cleaning, laundry, taking care of your kids all counts as burning energy (energy= calories).
Breakfast burpees or cocktail curls? What's your take on balancing workouts with vacation indulgence—worth it to get sweaty before mimosa o'clock?
This is a question I get asked a lot by my clients, and to them I say, do what YOU want. My take is, it's vacation. All your progress is NOT going to go out the window after 1 or 2 weeks "off track" because you're truly never "off track." The thing is, you'll hop right back into "regular" life once vacation is over and the world didn't end because you enjoyed your vacation.
That's the beauty of LIVING a healthy lifestyle. It's healthy to enjoy life, try new foods, cultures and experiences without feeling guilt. That means taking a step back from our regular lives knowing that life can resume when vacation is over.
Now, personally, I love to feel my best all the time. Who doesn't?! So when I'm on vacation I do try to be mindful, even when backpacking. Remember that story from Alaska...ya I don't want to feel like that every again, haha.
Trainer confessional: Have you ever skipped a workout on vacation, and what's your "no guilt" mindset tip for the rest of us when it happens?
I've truly never been on a vacation where I'm just "relaxing" - I'm usually waking up in a tent and hiking somewhere, so no time for skipping a workout!
BUT if I were to go on a more relaxing vacation, I'd still want to move my body because that's what makes me FEEL my best. This could be through walking, a bodyweight workout, probably finding a hike to do, haha!
Skipping workouts is always ok during vacation. It just depends on the person. I will always push for someone to move their bodies regardless, but it doesn't have to be in the form of a traditional workout.
Again, you're on vacation. ENJOY IT, the world doesn't end when you skip a few workouts...I promise!! A tip would be - be mindful. Are you feeling good? Are you not? What are you going to do about it?
🎉 And just for fun...
Dream destination to lead a retreat or bootcamp?
Just one?!?! Honestly, I've never been to Hawaii and I've always wanted to go. I think that would be a perfect retreat/bootcamp with the beautiful weather and mountains!!!!
What's your post-workout vacation indulgence: spa day, rooftop cocktail, or something wildly offbeat?
I do love a beer at cool restaurants/breweries we find along the way. After a long hike, we love stopping at a local place and grabbing beers to go to have around the fire that night. My husband and I also LOVE getting a sweet treat like an entire pie to indulge in after many days on the trails. Believe me, we needs the calories even if they're sugary haha.
I'm pretty simple, beer and sweets under the night time stars is good enough for me!
FINAL NOTE
Staying active while traveling doesn’t have to be complicated. Whether it’s a long walk through a new city or a quick hotel workout, the key is finding movement that feels good.
Balance is everything—enjoy the food, soak in the culture, and keep moving however you can. Your body (and your mindset) will thank you.
As Stef put it best: consistency over perfection. You’ll ease back into your routine faster if you stay just a little active on the go.
Big thanks to Stef for the inspiration! Whether you're looking to reset your fitness or plan a wellness escape, she’s got you.
Check her out at fit4adventures.com and on IG: @steph_mitchellfit
Until next time—keep moving, keep exploring, and enjoy the ride.
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City Spotlight: Mumbai (Bombay)
Mumbai isn’t just a city — it’s a full-body experience. The moment you land, you’re hit with a wave of heat, honking, spices, stories, and hustle. It’s where Rolls-Royces idle next to rickshaws, and where a 10-rupee vada pav will outshine most Michelin-star meals. The skyline’s constantly changing, the dreams are big, and the pace? Relentless.
It’s chaotic. It’s poetic. It’s exhausting. And it’s absolutely incredible. Every time I’m here, I’m reminded just how wildly alive the world is — and how lucky I am to experience it. I leave with my senses buzzing, my heart full, and a very deep appreciation for peace, quiet, and personal space.
Which brings me to The Oberoi, Mumbai — my go-to sanctuary when the city hits peak decibel levels. The Oberoi isn’t just a hotel — it’s a masterclass in calm. Think floor-to-ceiling views of the Arabian Sea, staff who remember your name (and your coffee order), and marble everything. It gives strong “spa day in a tuxedo” energy — polished, peaceful, and wildly well put together.
It’s the kind of place where checking in feels like exhaling. Come for the calm, stay for the cocktails, and do not skip the breakfast spread — it deserves its own award.
Helpful Guides and Reads for Mumbai (Bombay)
Big thanks for reading and being part of this ride. Travel is about living big, and I want this newsletter to be just as inspiring. So, what’s on your radar? A five-star retreat? A private island where “crowds” are just seagulls? Insider access to exclusive experiences? Or maybe you just want to indulge in luxury without maxing out your Amex (trust me, it’s doable). Whatever it is, hit me up—I’ll make sure future editions serve up exactly what you’re craving.
Until then, keep chasing epic moments, and I’ll see you out there. Safe and stylish travels!
