Stay In Shape While travelling blog header
I used to gain 5kg every time I travelled. I would eat all the foods, lose sight of 'moderation' and forget I was even a personal trainer.  I use to dread travelling due to the fear of having no control of what I ate.  

Staying in shape whilst travelling really isn't that hard.  I just had the wrong mindset.  My relationship with food was the problem, not travelling itself.  

How I viewed the problem, was the problem...
You see, staying in shape whilst travelling can be either difficult, or easy, depending on how YOU choose to view it.  Whether you're travelling for business, or pleasure, I'm betting you know where you're going before you step on the plane or get in the car.  There's a clue right there.  You can plan ahead.  Never before have we had access to so much information about healthy food options, hotel gyms and supermarket locations at your destination!  All before you leave your living room! Staying in shape when travelling is easier than ever!

This is why I'm going to show you 10 easy ways YOU can stay in shape whilst travelling.  No longer do you need to fear putting on weight when you travel.  You won't be coming home with one less hole on the belt or a heavier relationship with gravity.  You'll be coming home with happy memories, plenty of pictures and an experience to remember. 

Like this one....

 Pretty Sunset

10 EASY Ways You Can Stay in Shape When Travelling...

1 – Locate your closest supermarket to where you're staying. It's better to do this before you go so you save time and energy trying to find internet or a map when you arrive.  Once located, you'll have access to fresh fruit and veg plus extra ingredients to make your own healthy snacks!  Best of all, if it's within walking distance, you're burning calories already!

2 – Stay somewhere where you have access to a kitchenette. I've travelled many times where I've cooked my own food in my hotel. It CAN be done. It means you have access to a refrigerator, stove and microwave where you can heat up or cook healthy meals for you and the family.  Plus you'll have space to store all the local ingredients you bought from the supermarket round the corner!

3 – Stay active. I'm all for relaxing by the pool, but why not go exploring? Walk locally where you can and you may just discover a local secret.  Recently when I went to Bali, I went for a walk and discovered an awesome little gym! Turned out to be one of the best gyms in Bali and the experience of training there was something I'll never forget.  If you're travelling for work, you'll most likely be stuck in boardrooms all day.  Get to the hotel gym when you get back or go for a walk after dinner!  You'll feel refreshed for meetings the next day improving focus and productivity!

Empty Gym picture

We need more signs like these in Australian gyms!
4 – Drink water. This helps to keep you hydrated!  Obvious right? Maybe so, but if you're flying to your destination, you'll be surprised how easy it can leave you parched! Drinking water will leave you feeling better, more energetic and more inclined to stay active.

5 – Share your dessert. Turn that frown upside down. Sharing is caring! I'm all for enjoying dessert, but too much of those calorie bombs and you'll receive a one way ticket to Bulkville - final stop, Mt. Bum Cheeks.  Of course you can enjoy the local traditions, but sharing it with your partner means you can enjoy the great taste, cutting calories in half!

6 – Prepare your own snacks where you can. Nobody likes you when you're hangry.  Be prepared for a day trip by taking your own snacks. It's very easy to eat out or buy snacks wherever you go.  But it's just as easy putting on weight isn't it? What's more painful... feeling your tummy bulging against your top or taking your own healthy snacks on daily outings?

7 – Ask yourself "where's my protein coming from"? When choosing what to eatI recommend adopting the mindset "where's my protein coming from"? Eating a meal high in protein at a restaurant or even buying some chicken breast from your local supermarket will help your body maintain lean muscle mass AND keep you satisfied to reduce those cravings for common high carb and fatty foods.

8 – Skip the buffet breakfast. My god those things are dangerous.  I once consumed 2000 calories at breakfast. Yep, almost my daily intake. Seriously, it's that easy to rack up the calories in a buffet style breakfast.  Be careful! If you're eating in the hotel or eating on your own, try and avoid a buffet breakfast.  When possible, ensure your first meal of the day has a good balance of protein, carbohydrates and fats. For example, an omelette, muesli with yoghurt or porridge.

9 – Be calorie conscious. Using an app like MyFitnessPal can be very useful to monitor your intake. Now please understand this is not essential, however using this method can put your mind at rest knowing what you're eating isn't   blowing your calorie consumption out of the water.  I personally enjoy using it, but of course it's not for everyone.

10 – Enjoy everything in moderation. Yes this is so cliche but it's something that's lost when travelling. I'm not saying you CAN'T eat anything,  I'm saying keeping everything to moderation (whilst ticking the boxes of the basics above) will ensure you'll easily stay in shape whilst travelling. 

Aidan and his girlfriend

My partner and I keeping active whilst on holiday!
The post holiday come down is bad enough let alone dealing with uncomfortable weight gain! At the end of the day, the choices you make are yours and nobody's fault but your own. If you want to gorge yourself (like I used to), then don't expect the results to be there when you get back.  

Next time you go travelling, you'll know exactly what to do to stay in shape. You'll surprise your friends and family when you return saying you didn't put any weight on. I promise you'll be thankful for spending a short time planning ahead and putting a little bit of effort into preparation.

The choice is yours....

How do you stay in shape when travelling? Do you have your own way of keeping the fat off? I'd love to hear it!  Click HERE to discuss it with us in the exclusive Facebook group Fat Loss for D'Arcy Online Coaching!

I will personally keep you accountable to achieving your health and fitness goal.  

I'll take the guesswork out of proper nutrition and help prevent YOU from feeling off track!


Aidan D'arcy Profile Picture

About the Author:

Aidan D'Arcy helps people lose fat for the last time.  Recently overcoming binge eating, his goal is to help others take control of their health through science proven, habit based coaching.  Aidan is an established Personal Trainer, Fitness Model & Online Coach for D'Arcy Online Coaching based in Sydney, Australia. He inspires, motivates and educates 

Sean is a personal trainer and online coach based in Vancouver, BC. He focuses on beginner strength training and online programming for recreational lifters and athletes. He believes in the value of hard work when applied to a smart training program. Sean has a keen eye for good movement and encourages a positive lifestyle to support good training results.

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