Stay Fit on Vacation: 8 Effective Tips for Lean & Clean Travel

July 14, 2016

07 / 14 / 2016

Vacations are a wonderful way to rejuvenate your spirit, but it’s important to make sure they don’t throw you off from your health and fitness goals in the process. That’s why I’m sharing my most effective tips for staying lean at Eating Clean™ when you travel—use these suggestions to help stay fit no matter where you go and keep your energy up while you explore the world.

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Woman working out in park while on vacation

Take Your Workout Outside

The great outdoors can do much more than just inspire you to exercise—it can also give your body a measurable bonus! Not only does sunshine contain a ton of vitamin D, but studies show that spending time in green spaces has numerous benefits, including:

  • Reducing blood pressure
  • Lowering cholesterol
  • Improving cardiovascular health

What’s more, you’ll even enjoy some of these benefits if the weather is overcast or rainy—so don’t be shy about leaving your vacation accommodations! Whether it’s a brisk walk through the central park in a new city, a run through the woods, or climbing a nearby mountain, your body will thank you for exercising outside.

Use Your Environment to Inspire New Routines

Engaging with your environment keeps workouts fresh and invigorating, but that’s not all—it also helps you engage directly with your surroundings so that you can immerse yourself in your travel destinations and create lasting memories! Here are some ideas to help you embrace your surroundings to add variety to your workouts:

  • Use beach runs, hill climbs, or staircases in urban areas for cardio.
  • If you’re in an area with open water or staying in accommodations with a pool, try swimming—it’s excellent cardio and a great way to work out your core.
  • Incorporate local sports or activities unique to the destination.
Woman drinking water out of bottle during outdoor workout

Hydrate Correctly

Staying hydrated is crucial, especially when you’re out exploring. Proper hydration supports physical performance and overall health.

  • Carry a reusable water bottle to ensure you drink water regularly.
  • Adjust your intake based on climate and activity level.

Remember, tap water isn’t potable in all parts of the world—so I recommend traveling with Imodium tablets or sticking to bottled water so that you can avoid illness and maintain your exercise regimen.

Balance Your Workouts

Combine different types of exercises to maintain balance. Varied workouts prevent boredom and target different muscle groups.

  • Mix cardio, strength, and flexibility exercises for a well-rounded routine.
  • Use bodyweight exercises like push-ups, squats, and yoga poses.

Looking for new exercises to add to your routine? Explore my exercise guides.

Mature woman walking with bag of raw fruits during vacation

Keep Up Your Eat Clean™ Routine

Stick to clean eating habits as much as possible while traveling. Keeping your diet consistent helps maintain your body’s energy levels so that you can keep making progress towards your fitness goals.

  • Choose accommodations with kitchen facilities to prepare your own meals.
  • Opt for whole foods like fruits, vegetables, and lean proteins when dining out.

I’ve written quite extensively about how to maintain your diet when you’re on the move. For extra support, check out my guide to Eating Clean™ On the Go!

Group of individuals working out in a park outside

Invite Your Travel Companions to Join

Working out with friends or family can motivate and enhance the experience. Make fitness a fun part of your travel by involving others!

  • Plan group activities like hiking, biking, or a local fitness class.
  • Encourage each other and share healthy meal choices.

Even solo travelers can find collective support for working out and eating healthy—check out my Group Coaching options to learn more.

Put Safety First

Safety ensures that you can enjoy your vacation without unwanted incidents. Prioritize safety in all your travel workouts and adventures.

  • Stay aware of your surroundings, especially in unfamiliar areas.
  • Follow local guidelines and advisories for outdoor activities.

I also recommend working out in daylight hours and letting someone else know where you’re going if you’re planning to visit remote regions—along with what time you expect to be back and what steps to take if you aren’t. This will give you insurance in case anything unexpected happens, and provide you with peace of mind so you can focus on your travel activities.

Mature woman meditating on beach during vacation

Breathe Deep & Remain Present

Mindfulness and deep breathing not only enhance your travel experience by reducing stress but also help maintain a strong connection between your mind and body. Here are some additional ways to incorporate mindfulness into your travels:

  • Start your day with a brief meditation session. Even five minutes can set a positive tone for the day.
  • Incorporate mindful walking. Pay attention to the sensations in your feet and the sights and sounds around you while exploring.

And remember to practice gratitude! Reflect on the experiences and sights of your travels, acknowledging the joy and fulfillment they bring.

Take Your Workouts Anywhere

Travel can be a wonderful way to refresh your mind, but it can also provide endless opportunities to benefit your body. Use these tips to choose exciting new locations and exercises for your workouts, then make sure you can perform them safely—alone or with others.

When you’re ready to go further, explore my whole range of wellness programs. And remember: no matter where you are or where you’re going, progress is always possible.

With love,


Tosca Reno

Author, columnist, motivational speaker, reality TV star, radio personality, consultant, mother and wife, Tosca Reno has been inspiring millions with the Eat Clean™️ Diet series and sharing the success she's had with weight loss and Clean Eating.


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