Tips for Staying Fit on Vacation

Tips and Tricks for Staying Fit on Vacation

One of the great parts of taking a typical vacation means you’ll be moving around a lot, whether hiking on a nature trail or walking slowly through a museum.  Beyond the basic cardio you do during your day, here are some tips if you want to kick it up a notch:

Hiking to the lighthouse

Vacation Exercise Hacks

  • While searching for your dream hotel, try to make sure it has a fitness center.  Most websites show pictures of their gyms if they have them, so you can tailor your workout around what equipment is available.  The condo we rented for my bikini competition in Costa Rica had a newly built gym with all the whistles and bells, so I was proud to have christened their equipment with my blood, sweat and tears.  (Ok, just sweat.)  I did my typical workout of cardio followed by strength training and so can you.
Working out at the hotel gym
  • Not all hotels are created equal, which is why I always bring my own set of resistance bands.  The exercises I did focused on my arms (curls), shoulders and back (front to lateral raises and a variety of rows) and booty (walking squats and donkey kicks).  Resistance bands are affordable and portable and you don’t need much space.  While driving cross country alone with my kids I certainly wasn’t going to leave them alone, so I did a resistance band workout in our room while they watched cartoons and everyone was happy.
Resistance bands at the VRBO
  • No gym?  No problem!  Put on a pair of sneakers and learn about your new location by running through town.  *Here’s the mom in me coming out – remember to be safe and stick to well lit areas. If you can go with a partner or group, even better.
Pub run in Austin

Vacation Food Hacks

Want to experience local cuisine without expanding your waistline?  It’s all about balance. 

  • Pack food for the trip.  International flights have their own rules and regulations of foods allowed, so stick with individual protein powder packets, packets of tuna or chicken, almonds and protein bars.  Domestic flights are even easier because you can bring cooked foods with you.  Turkey meatballs are a good choice because they aren’t messy and you know the exact serving size to eat.  People may look at you oddly when you pull out a Tupperware in an airport, but I guarantee they will think you’re a rock star when there’s a flight delay and you’re happily nourished while everyone else is fighting over the last bag of M&M’s in the vending machine.
  • Find a hotel or VRBO (vacation rental by owner) with a kitchenette that includes a refrigerator, stove and/or microwave.  When you have a kitchen you can prepare your own food for at least some of your meals and know exactly what’s going into your body.  We just took an Uber to a local grocery store and got what we needed for the week. Side bonus?  You will save some cash by only going to a restaurant once a day versus three times.
Groceries for the week
  • Order like a boss. Restaurants are your only option?  That’s okay too.  Here’s where you want to pretend you’re Sally from “When Harry Met Sally” as in, “I’ll have the chicken but please grill it without butter or salt and I want the baked potato plain and cut in half and the vegetables should be steamed.”  If you don’t specify how you want it cooked it will most likely be covered in some high-calorie, high-sugar, high-sodium sauce.  Most waiters are used to people with food allergies so they are willing to work with you, especially if you are polite.

Final tip?  Have a cheat/treat meal!  Part of travelling is enjoying the local cuisine and part of living a healthy lifestyle is being able to eat a treat and then get right back on track. 

Enjoying my cheat meal after the competition

These are the strategies I used to keep on track, and while traveling in Costa Rica I was able to not only compete in the Musclemania Sports Model competition…I won!  So these simple little vacation hacks really work and you can use them too.

Be healthy!

Lisa 🙂

Want to Train with Me?

Local to Austin/Round Rock/Pflugerville?  Email me –  I offer personal training sessions at a private gym:  $70 session.  That includes a customized suggested meal plan.  Spaces limited!

If you are interested in signing up for my online personal training programs, click here to order now: SLI Method.  Monthly online training is $199/mo. and includes a customized suggested meal plan plus weekly workouts to do on your own based on the equipment available to you.

Flexing with my kids after winning Costa Rica sports model competition

Lisa Traugott is a personal trainer, Mom’s Choice Award writer, original cast member of FOX/John Cena’s “American Grit” and has a monthly fitness column on  She won Ms. Costa Rica Sports Model 2017 and her transformation story was featured in Muscle & Fitness Hers, Good Day Austin, Great Day Houston and Austin Woman Magazine.  She blogs at and is passionate about her clients. (c) 2012-2019 Lisa Traugott. All rights reserved. No portion of this blog, including any text, photographs, video, and artwork, may be reproduced or copied without written permission.

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