How to stay fit while traveling — the power of intuition
I’m not a nutritionist. I’m not a coach. And I’m sick of people telling other people what to do. Therefore, I’m not going to tell you what to do.
However, I can tell you what has worked for me and what tricks I’ve discovered after traveling for years.
Listen to yourself
The biggest mistake I’ve made while wanting to “stay fit while traveling” is not listening to my own body.
Instead, I was looking at how other people behaved and how they decided to work out (or not work out) and eat (or not eat).
It’s not a surprise to anybody that comparison is a real douche. We’ve all fallen down that rabbit hole for different reasons.
But do you know what comparison does?
It blocks your intuition. It blocks your ability to listen to yourself.
Okay, but why do I need intuition? Why can’t I just do what works for other people?
Because you are not other people. You have different desires, goals, ways you function, emotions, strengths, weaknesses… should I go on?
I had a hard start, too
Traveling as a holiday and traveling full-time are two completely different things.
When you go vacationing for a week, it’s understandable to take a break from regular exercise (except for walking perhaps). Not saying you should, just saying you can do whatever feels good.
When I started solo traveling, I didn’t know how to continue staying active.
The problem was that I wasn’t pausing in places for too long, and I was staying in hostels.
I didn’t want to pay for a gym pass, either, since I was traveling cheaply. I didn’t want to do yoga in parks or other public spaces because I was shy of people watching me.
So what did I do?
I walked a lot. I covered around 20–30 km (12–19 miles) daily for around 6 months in a row. That helped me explore the destinations a lot better, and it helped me to stay active.
But then walking wasn’t enough anymore
By one point, I had gotten so used to walking that it didn’t give me the mental or physical boost it used to.
I had to find another way.
Luckily, I like finding creative solutions to situations. When I was in Istanbul, Turkey, I became friends with the manager of the Cheers Vintage hostel. He didn’t mind giving me keys to empty rooms so I could practice yoga on the floor. So I did that for a month.
But when unconventional ways don’t work…
Then here’s a list of all the different ways I’ve stayed fit while traveling:
Free visits to the gym
Many gyms offer free (or nearly free) trial passes to first-time visitors. I’ve taken advantage of it many times. In addition to the free squat/lift session, you can also take a free shower with shampoo and shower gel you don’t need to pay for (most of the time).
If you’ve traveled on a budget before, you know how to appreciate free soap. Just saying.
Running
I used to strongly dislike running. Until one fateful day, I woke up and started craving the runner’s high. What’s best about it is the cost.
No, I’m not going to claim it’s free. Likely, the more you run (or work out in general), the greater your appetite becomes, so you’ll have to spend more on filling your stomach.
Body-weight workouts
I lived on bodyweight workouts when I was in Kenya and Uganda. Some of the hardest workouts I’ve ever done date back to my eastern Africa days.
I squatted, did push-ups, and crunches in some of the most beautiful sceneries. I fell in love with the view while screaming from pushing myself so hard.
My muscles grew faster than they ever had. Yes, without 60 kg weights on my back while squatting.
Do you want to know the trick?
I wasn’t counting reps. I pushed myself until I failed, and then did 10–20 more reps, and cried. I was dead after every single workout.
My appetite has likely never been as big as it was back then. But boy, I loved it.
Calisthenics
Another great way to work out while traveling is with the help of handstands and rubber bands. Alex carries a set of workout bands with him — they don’t take up much room and are as light as a couple of mangos.
In between being upside down (aka doing handstands), he plays with his bands to challenge his back, triceps, chest, and other muscles.
I join in sometimes, but then we just get distracted by being each other’s cheerleaders.
Yoga
I started practicing yoga almost 5 years ago. Although I know some people like to visit yoga studios in different countries, I’ve only done that back in Estonia.
For a long time, I had my sessions on the floor of hostels or Airbnbs. I have a beautiful yoga mat that has served me for years.
Recently, though, I bought myself a lightweight yoga mat I can take wherever I go. For example, this one is similar to the one I carry.
What to eat while traveling?
Vida Vegan Bistro, one of our favorite vegan restaurants in Cusco, Peru. I used to avoid eating out, and I have been to that place more times than I could count.
If that doesn’t say something, I don’t know what would.
The cleaner you eat, the better your body will behave. Do whatever feels good, eat whatever feels good, and what your body will thank you for, that’s what I’ve learned.
I used to budget a lot when I started traveling.
I used to think eating cheaply saved money. It doesn’t.
Eating ramen every day will make you broke
Wait, what? But the less I spend, the more I save, right?
I wish. Ramen might seem like a good idea when you want to save a penny on food, but in reality, it will do you more harm than good.
But don’t take my word for it. Let’s look at the stats.
Instant Ramen nutritional facts
These pre-cooked curly bricks of wheat are PACKED with protein, vitamins, healthy fats, and…
Don’t tell me you actually fell for it.
Instant noodles are most commonly made with wheat flour that’s been fortified with synthetic “nutrients.” “It’s bad for you” is not a great answer to why you should avoid ramen. That’s why we’re going to examine the actual effects of ramen on health.
This woman had ramen every day for a week. It was a silent prayer towards her broke college student friends.
This is what happened:
- On the first day, she had a cup of Jin Ramen. She threw the noodles in a boiling pot with the dried veggie mixture and was thankful for the easy cooking process. She had another pack of not-so-filling noodles for dinner, and her day was finished.
- On day 3, she started to feel the effects of the abundance of sodium. Let’s just say her body wasn’t feeling too happy. Her body demanded nutrients, so she threw some tofu into her noodles.
- It just went worse from there on. Our hero’s body was protesting against sodium and cholesterol. She started getting symptoms of a cold. Her brain wasn’t functioning normally, she felt tired and unmotivated.
In conclusion, the effects of instant ramen on her were both mental and physical. She was moody, easily irritable, tired, and sick.
She did it for just 5 days. College students often do it for years. That relates to having bigger hospital bills in the future, want it or not.
What to eat instead of ramen while traveling
As I said before, I won’t tell you what to eat.
However, I can tell you what I look for in a meal while traveling full-time.
- Eat local. Indulge in those local fruits and veggies you see at the market. Go to local restaurants that might be a bit hidden. Take a stroll away from the touristy places.
- Carry what you can’t buy. Spirulina, Lysine, Teatree/Peppermint/Oregano Oil, among others. These are a few lightweight supplements we carry to boost our immune systems. Just keep in mind we’re not doctors, so all the oils you consume are on your own accord.
- Nuts & Seeds are life savers. If you can find them locally, these are a great way for you to get the calories your body needs as well as the micronutrients needed to maintain a healthy mind and body. Chia, flax, pumpkin, cashews, walnuts, almonds…all lightweight, all delish.
- Don’t skip the water. No one can tell you exactly how much water to drink every day. But you need to drink water. Eight liters (2,11 gallons) a day, though, is too much. Trust me, I’ve tried.
Healthy mind = healthy body
Chances are, working out will help keep your mind clearer.
I cannot state enough how important it is, though, to have a personal mental health routine.
I’ll talk more about it in a future post, but there are certain things I do every day to prioritize my mental, spiritual, and emotional health.
These practices include
- meditating,
- breathwork,
- screen-free time as much as possible,
- people-watching (yes, I’m serious),
- petting cats and lamas,
- doing yoga,
- dancing naked in the living room,
- reading, and
- being a vegetable when I feel like it (mostly a carrot, occasionally a cauliflower).
It’s okay to be a vegetable sometimes. Trust me , I know.
What I’m getting at is that we are multifaceted beings. We have a physical, mental, spiritual, emotional, and social layer to us, and to be fully happy, we should strive for balance.
But more on that in a future post.
A quick disclaimer before I sign off, I am not a nutritionist or a personal trainer. All I’ve said in this post is from my personal experience and has worked for me (so far).
Just remember to listen to your body.
It’s your temple, better treat it as one.
