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How to stay healthy while you travel

May 12, 2015 By Ashley 38 Comments

I’m teaming up with Ricola® Herb & Throat drops, as part of a campaign with Socialstars, to bring you this sponsored post all about staying healthy while you travel this spring.

Hi friends! And a very happy Tuesday going out to you! Spring is in the air, and I’ve got vacations on the mind. So today I’m going to share with you how I stay healthy and active when I travel.

This is timely, because Dave and I are hopping on a cross-country flight in two weeks to head to Florida to visit my family and attend a huge wedding for one of my best friends. We’re pros when it comes to planning, packing and making big trips, because we’ve been doing it for nearly three years now. And although we don’t say no to all.the.food.and.drinks.and.fun when we’re on vacation, we’re both pretty adamant about maintaining some balance by being active and focusing on our health in other ways.

How to stay healthy while you travel

How to stay healthy while you travel via A Lady Goes West

Spring is the perfect time to take a trip, so if you’ve got one lined up, put these tips in your back-pocket to make sure you have a happy and healthy adventure …

Pack plenty of healthy snacks. I do not leave home without snacks. Healthy items in my carry-on bag and in my purse while I’m out-and-about on vacation typically include the following:

  • Granola bars
  • Almonds
  • Trail mix
  • Fruit
  • Protein powder (you just never know when you’ll need it)
  • A baked sweet potato (sounds weird, but this is a great snack or meal on the plane, when topped with almond butter — trust me, it travels really well)

Yes, you want to eat and try the food in the locations you visit, but you don’t want to be walking around starving, so be prepared with healthy bites at all times. Hanger on vacation? Not a good plan!

#SwissHerbsA peek into my carry-on bag when I’m planning for a trip: Extra socks, a water bottle, a book, a resistance tube, a banana, some almonds, anti-bacterial, shades and my Ricola Revitalizing Herb Drops.

Hydrate, hydrate, hydrate. I always have a reusable water bottle with me, wherever I go, which I drink before the security line at the airport, then I fill back up after I make it through security. But in addition to drinking water on the day of the journey, I also like to drink a lot the day before I get on a plane and throughout every single day of my vacation. You just feel better when you’re hydrated, so drink up! And don’t rely on those tiny waters that you get for free on planes or at hotels, bring your own larger bottle to have more than enough H2O on hand. (However, if you’re traveling to a foreign country, make sure you’re filling up with safe and filtered water.)

Explore on foot with a walk or run. There’s no better way to explore a new area, than to walk around it. I’m all about going on walking tours and getting everywhere you possibly can by using your own legs. Don’t be scared to get lost out there, because you just might stumble upon some lovely views. While I usually don’t run outside, whenever I go on vacation, I like to get out for a short jog with Dave to see our surroundings. You see so much more at street-level than you do from the windows of a rental car or cab. And sometimes you even get a nice sports bra tan from an outdoor run, and who doesn’t want to come back from vacation with that mark of success?

Ashley on footComfortable shoes, colorful leggings, a backpack full of snacks and a water bottle? I’m ready for adventure!

Start your day with a super-short workout in your room or outside. While I do like to take a week off of all workouts maybe once or twice a year, I still like to be active on most of my vacations. I always travel with a resistance tube, because I can use it for exercises in my hotel room and also use it to help stretch my tight muscles after sitting for too long in the car or on a plane. Resistance tubes are so easy to throw in your bag and are very versatile. If you don’t have one, try doing some push-ups, planks and jumping jacks in your hotel room for about 15 minutes to get your blood flowing before you start the day. It’s certainly not going to hurt you to fit that in before beginning your adventures. And if your hotel has a gym? Use it!

Rent bikes to tour the area. Need to get from point A to point B while traveling? Why not bike? It’s so easy to rent bikes, and it’s the perfect and fun way to get yourself where you need to go. If you ever visit San Francisco, I would definitely suggest that you rent bikes to ride over the Golden Gate Bridge. This is something that Dave and I have done with visitors and done ourselves when we first moved here. So beautiful and also a good dose of exercise and vitamin D!

Biking the BayNo better way to check out a beautiful area than to hop on a bike and ride. Here’s a shot of Dave and me with our very best friends, who came to visit us in the spring of last year.

Don’t forget about nutrients to keep sickness at bay. It may seem easy to eat nothing but junk when you travel, but if you’re normally a fairly healthy eater, you’re bound to feel differently if you go a couple of days without any quality food in your system. In addition to eating some greens (alongside bacon-dusted french fries, perhaps), pack some vitamins and enjoy some energizing nutrients, like you those you find in Ricola Revitalizing Herb Drops. These drops are made up of herbs cultivated in the Swiss mountains using natural farming methods and are a natural way to boost your immunity. Every little bit helps when you’re out of your normal surroundings and on-the-go.

Sleep and nap. If you’re anything like me, you want to fit in as much as humanly possibly when you’re away from home on a trip. But don’t forget about getting some ZZZs. If you change time zones and feel some jet-lag, it’s okay to nap. Our bodies and minds need the recovery you get when you sleep, so make it a priority. I find that the afternoon nap makes an appearance when I’m on vacation much more than it does in real life. Why not? It’s good for you.

The most important part of travel

Most of all, have fun, and don’t stress! Vacations are good for the soul, and I look forward to them so much. While I like to let loose and veer off my schedule a bit when traveling, I know that being healthy is a priority to me no matter where I am. So with these tips, a plane ticket and an open mind, I’m ready to rumble! I hope you will be too!

*Disclaimer: As part of a Socialstars campaign, this post in sponsored by Ricola. I’ve really enjoyed learning about this family-owned Swiss company, its rich history and the product line available throughout this campaign. So thanks Ricola. However, please know that all the thoughts and opinions expressed here are my own. For more information on Ricola, you can visit Ricola on Facebook or on Twitter.

Questions of the day

Do you have any trips planned for the spring or summer?

How do you stay healthy while traveling?

What’s the best vacation you’ve ever taken?

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Filed Under: Healthy living, Travel, Uncategorized Tagged With: how to stay healthy when you travel, Ricola, Ricola Herb Drops, Soothing Relief, sponsored, Swiss Herbs, Travel

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About Ashley

I'm a mom and fitness instructor in Charlotte, North Carolina. And A Lady Goes West is where I share fitness, wellness and clean beauty tips, as well as stories from my life.
 
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Comments

  1. Susie @ SuzLyfe says

    May 12, 2015 at 4:01 am

    I have a similar post as a guest post on Monday on Pretty Little Grub! For me, traveling is, in general, about movement, exploration, and then rest and recovery (with a glass of wine, thank you). I marched Alex around Europe when we went for our honeymoon! NO SHAME
    Susie @ SuzLyfe recently posted…#RWCoverSearch and My Top 5 Crohn’s Related Health ConcernsMy Profile

    Reply
    • Ashley says

      May 12, 2015 at 5:43 am

      Hi Susie! Awesome! I’ll have to check that out. And yes, movement and relaxation are a great combo. And wine? A must! Have a happy Tuesday!!

      Reply
  2. Megan @ Skinny Fitalicious says

    May 12, 2015 at 4:11 am

    I need to try that sweet potatoe snack. Do you put it on a plastic bag pre-cooked and eat it cold? My favorite trip ever was Hawaii. I just love it there. It’s perfection!
    Megan @ Skinny Fitalicious recently posted…Snack On It…Kozy Shack Simply Well {GF, LF, Low Calorie}My Profile

    Reply
    • Ashley says

      May 12, 2015 at 5:44 am

      Hi Megan! Yes, I eat it cold. I take baked sweet potatoes loaded with almond butter as an “on-the-go” lunch quite often. The longer the AB sits in there, the better it gets. I wrap it in aluminum foil and put it in a tupperware and bring some disposable silverware. Works every time hehe! Happy Tuesday! 🙂

      Reply
  3. carissajade says

    May 12, 2015 at 4:26 am

    How exciting about yalls upcoming trip! These are some great tips. I always manage to get sick when I travel. I would also add plenty of vitamin C!
    carissajade recently posted…Roadblock to Happiness: Radical AcceptanceMy Profile

    Reply
    • Ashley says

      May 12, 2015 at 5:44 am

      Hi Carissa! Yes, vitamins and OJ are a great thing to have on a trip. Happy Tuesday to you, lady! 🙂

      Reply
  4. Carrie says

    May 12, 2015 at 4:51 am

    Remembering to hydrate is my downfall when it comes to traveling. But boy do I remember once my head starts pounding and I feel dizzy! Love your colorful leggings by the way – so fun!
    Carrie recently posted…Whole30: Days 8-14My Profile

    Reply
    • Ashley says

      May 12, 2015 at 5:45 am

      Hi Carrie! I feel ya! If you’re thirsty, that means you waited TOO long to drink hehehe. Here’s to staying hydrated every day! Have a lovely Tuesday! 🙂

      Reply
  5. Lisa @ Running Out Of Wine says

    May 12, 2015 at 5:18 am

    I try as much as possible to stick to my regular habits while Im on vacation (getting enough sleep, drinking water, eating healthy foods) because I never feel as good when I don’t do those things! But yes, vacations are definitely also a time to relax and indulge bit, for sure:)
    Lisa @ Running Out Of Wine recently posted…Zero G Storage Review And GiveawayMy Profile

    Reply
    • Ashley says

      May 12, 2015 at 5:46 am

      Hi Lisa, It’s a fine balance to stay healthy enough so you feel good, yet also let yourself veer off enough to feel like you’re having a break. Right? Yay for vacations! Hope you have a great Tuesday! 🙂

      Reply
  6. Gretchen | Gretchruns says

    May 12, 2015 at 5:29 am

    Love this post! You have such great tips. I always try to stay active on vacation and walk around a ton. On my recent trip to Europe I ended up walking/running almost 20 miles a day! That was one of my favorite trips ever, but I think my all-time favorite was when I went to Costa Rica!
    Gretchen | Gretchruns recently posted…10 Days in Europe: How to PackMy Profile

    Reply
    • Ashley says

      May 12, 2015 at 5:47 am

      Wow, Gretchen! 20 miles a day? That’s a lot of steps! Nice work on that. And I’ve never been to Costa Rica, but of course, I’m sure it’s beautiful. Happy Tuesday to you, lady! 🙂

      Reply
  7. Courtney @ Sweet Tooth, Sweet Life says

    May 12, 2015 at 6:20 am

    Great post, Ashley! 🙂
    Courtney @ Sweet Tooth, Sweet Life recently posted…Friday Date Night and Feeling BittersweetMy Profile

    Reply
    • Ashley says

      May 12, 2015 at 7:02 am

      Hi Courtney! Thanks so much! I can’t wait for my Florida trip soon so I can put these tips into practice! Hope you have a lovely Tuesday. 🙂 Thanks for stopping by!

      Reply
  8. Heather @ Life In Leggings says

    May 12, 2015 at 8:06 am

    That picture of you guys on the bikes is too cute. What a great view! Love these tips. Enjoy your trip to Florida!!
    Heather @ Life In Leggings recently posted…Waldorf Salad With Homemade Honey Mustard DressingMy Profile

    Reply
    • Ashley says

      May 12, 2015 at 9:16 am

      Thanks, Heather! I can’t wait and wish it was happening this week. We won’t have time to get to Orlando this visit though and are staying in my parent’s hometown the whole time. Luckily many of my friends will be in town for the wedding I’m in at the same time. Happy Tuesday! 🙂
      Ashley recently posted…How to stay healthy while you travelMy Profile

      Reply
  9. Ashley @ My Food N Fitness Diaries says

    May 12, 2015 at 8:34 am

    Excellent tips! I try my best to drink loads of water, remember my vitamins, and get plenty of sleep. When I let those things fall by the wayside is usually when I notice I start to get sick. So excited for you that you get to go back home in a couple weeks!!
    Ashley @ My Food N Fitness Diaries recently posted…Peanut Butter & Jelly Swirled Protein Banana BreadMy Profile

    Reply
    • Ashley says

      May 12, 2015 at 9:19 am

      Thanks, Ash! Me too! And I know, even though I love to relax and indulge in EVERYTHING, I feel better when at least a little bit of focus is put on health. Drinking water and sleeping are a great way to maintain that during the fun of vacations. You should take a babymoon! Have one planned??? 🙂
      Ashley recently posted…How to stay healthy while you travelMy Profile

      Reply
  10. Sue @ This Mama Runs for Cupcakes says

    May 12, 2015 at 9:42 am

    I will be taking my boys up to NH/MA this summer by myself. Snacks will be easy for me, but getting the exercise is the tough part. I won’t have my gym with childcare and most likely not a lot of opportunity to have a babysitter. It’s tough!
    Sue @ This Mama Runs for Cupcakes recently posted…5 Reasons You should run a Virtual RaceMy Profile

    Reply
    • Ashley says

      May 12, 2015 at 11:49 am

      Hi Sue! A trip alone with the boys? Oh man! Good luck to you! I bet that will be fun, but tiring. heheh Start resting for it now! 🙂

      Reply
  11. Jessie R says

    May 12, 2015 at 9:51 am

    Good tips for sure! My favorite trip ever…. either my semi-solo, 4 and a 1/2 week jaunt around Thailand and China or our family trip to Hawaii 2 years ago. Oh Travel, I love it!

    Reply
    • Ashley says

      May 12, 2015 at 11:50 am

      Hi Jessie! I still haven’t been to Hawaii (or China or Thailand of course!) Sounds like you are well-traveled. Awesome!!! Hope all is well! Happy Tuesday! 🙂

      Reply
  12. Sherri says

    May 12, 2015 at 9:57 am

    We are actually leaving next Thursday to head to the beach for a long week. We are traveling with our 17mo and driving in the car (a 14hr car ride) so that we can take extra beach toys. I pre-cut apple slices and peel Halo’s in bags for all of us and usually have a couple protein bars thrown in there for the “adults.” We also stock the car with PLENTY of water and a few LaCroix for something different.

    We also do lots of stops at parks for our toddler to run a bit and get some energy out.

    I still workout while on vacation and I have a notebook full of quick HIIT full-body workouts to knock out in under 30 minutes that I do in the mornings before the day is started. (Then I don’t feel as guilty about indulging just a little while on vacation!)
    Sherri recently posted…Ryan’s Favorites | Bath ToysMy Profile

    Reply
    • Ashley says

      May 12, 2015 at 11:48 am

      Hi Sherri! Well I can tell you are a planner, and I LOVE that about you hehehe. Nice work on all the prep and book of workouts. I agree that it feels better to get a little sweating done before you indulge all day. Hope your trip goes well, with the long car-ride and all!

      Reply
  13. Sara @ Lake Shore Runner says

    May 12, 2015 at 10:48 am

    Love that you bring a sweet potato on the plane! My go to airplane breakfast is overnight oats. When I was coming back from Nashville security confiscated my PB I bought at the expo 🙁 Whyyyyyy
    Sara @ Lake Shore Runner recently posted…Tried it Tuesday #24: Rain is Only a Good Thing when Luke Bryan is InvolvedMy Profile

    Reply
    • Ashley says

      May 12, 2015 at 11:47 am

      Oh Sara, may your Expo Peanut Butter Rest In Peace. That is soo sad. 🙁 And yes for overnight oats, I’ve brought that on the plane too!

      Reply
  14. Laura @ Sprint 2 the Table says

    May 12, 2015 at 4:41 pm

    You’re going to have so much fun! What part of FLA?

    This is a great reminder for me – Vegas and I leave for Greece on Saturday! I always try to explore on foot and having that water on hand is key. I keep it out on planes and *most* flight attendants will refill it for you in air too!
    Laura @ Sprint 2 the Table recently posted…What Happened in Vegas…My Profile

    Reply
    • Ashley says

      May 12, 2015 at 7:03 pm

      Hi Laura! I’m from Southwest Florida (near Fort Myers/Boca Grande) so that’s where my parents live and where I’ll be for the wedding. I lived in Orlando before moving to San Francisco and usually make it back there on my Florida visits, but not this time. And YAY for a trip to Greece. I’ve always wanted to go to the Greek Islands. One day! Have a great time, and I hope you have nice flight attendants!

      Reply
      • Laura @ Sprint 2 the Table says

        May 12, 2015 at 10:40 pm

        Oh fun! I love Boca! Have a great time. 🙂
        Laura @ Sprint 2 the Table recently posted…What Happened in Vegas…My Profile

        Reply
        • Ashley says

          May 13, 2015 at 6:27 am

          I was born right near Boca! 🙂

          Reply
  15. Pragati // Simple Medicine says

    May 12, 2015 at 4:47 pm

    This summer I’m headed to Maine for a week, NYC for Blogher ’15 and Dallas for work. It’s going to be a busy summer but I’m excited! Great tips for how to stay well on the go 🙂
    Pragati // Simple Medicine recently posted…4 Guilt Free, Healthy DessertsMy Profile

    Reply
    • Ashley says

      May 12, 2015 at 7:03 pm

      Hi Doc! That’s a full travel schedule. Where in Maine? My husband is from there and we got engaged on Peaks Island off the Portland coast, so Maine will always be special to me! 🙂

      Reply
  16. Heather@hungryforbalance says

    May 12, 2015 at 4:56 pm

    You have some great tips here, and I totally agree about the hydrating one. I know that when I start to get dehydrated I get tired and grouchy. Not cool on vacation!
    The best vacation I’ve ever had was backpacking in Europe with my husband after graduating college. It was such an awesome experience!
    Heather@hungryforbalance recently posted…Monday happenings and an easy Greek Salad recipeMy Profile

    Reply
    • Ashley says

      May 12, 2015 at 7:05 pm

      Hi Heather! Oh wow, backpacking Europe sounds awesome! I studied abroad, but we didn’t officially backpack when there. And I also get grouchy when I’m tired and dehydrated, so focusing on sleep and water is important. Hope you have a great night! 🙂

      Reply
  17. Loraww says

    May 14, 2015 at 2:53 pm

    Great tips! I also always bring my reusable water bottle with me wherever I go!
    Loraww recently posted…Be A Tourist in Your Own CityMy Profile

    Reply
    • Ashley says

      May 14, 2015 at 3:16 pm

      Hi Loraww, That’s a great habit to have! Safe travels to you:)

      Reply

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  1. Friday Favorites: Clothes, home, a roller + more - A Lady Goes WestA Lady Goes West says:
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  2. Friday Favorites: Health, food and grooming - A Lady Goes WestA Lady Goes West says:
    July 10, 2015 at 2:31 am

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Hi, I'm Ashley. I'm a mom and fitness instructor living in Charlotte, North Carolina. I love to help you live a balanced life with no extremes, making sure you never skip a rest day. A Lady Goes West is where I share my workouts, simple meals, clean beauty tips and wellness insight with you. Find out more about me and stay awhile!

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