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6 Tips for Working Out While Traveling

by Emily Schromm
Home/Blog/Protect Your Mental Wellbeing During the COVID-19 Pandemic

When life hands you adventure, you should never say no. As Hans Christian Anderson once said, “To travel is to live”. Travel gives us unprecedented opportunity to to learn and grow; it is a vital part of the human experience. Whether we travel for work or for play, it can fill up our soul in a way that can’t be replaced.

However, we often let our good habits slip when we’re on the road. Sometimes we eat a bit too much or stay out a little too late. And of course, while traveling, many of us tend to slack on exercise. Our adventures often become what I like to call “whoops weeks.” It is all too common to come home from time away and realize how little we actually moved!

How come? Didn’t plan ahead. Time ran out. No dumbbells. No barbell. Hotel gym sucks. Couldn’t handle the smelly guy in the gym. Maybe no gym at all. Better things to do. Really unmotivated. Too tired…I’ll do it tomorrow.

Sound familiar? 

We’ve all been there. Let me make something clear, I am not some slave-driving-personal-trainer who doesn’t take a day off…I actually take plenty! That said, I do know the power of the wonderful cycle called HEALTH. Movement serves as the catalyst for other healthy choices in our life: healthier food, better lifestyle choices, etc. It helps you build a strong body, a happier mind and a better you. Movement is undeniably important, but when it’s not “convenient,” we tend to let if fall by the wayside.

We’ve all had the experience where we travel, slack off on training, and return home feeling guilty. We feel like we have to compensate for our inactivity, we go too hard in the gym, we stress, crash, and burn out. Travel is supposed to rejuvenate you, not stress you out! If you can incorporate just a little more movement into your travel routine, you will come home feeling refreshed, guilt-free, and ready to jump back into life.

Here are some tips for maintaining the cycle of health while you’re on your next adventure:

6 Tips for Working Out on the Road

  1. Pack the right gear. If you don’t have the right shoes for a hike or those Nano’s for a quick WOD, that is just one more excuse to not make it happen. Plan ahead, know what kind of workouts you’ll want to do, the kind you know you can commit to, and pack accordingly. You carried that gear across some borders! You might as well use it!
  2. Speaking of planning: research before you get there. Planning your hikes, your gym drop-ins, or your hotel workout before your trip will make you more likely to do it! If you are staying at a hotel, find out what kind of equipment they have. Air BnB? Search some gyms around the location and contact them! Let them know you are coming, and don’t bail. Want to be outside? Find some top rated hikes and good parks for strength training with a quick Google Search.
  3. Make a workout diary. Start collecting workouts that you love, even months before your trip. This comes in handy when we are unmotivated and uninspired. Make sure there is a wide variety: barbell workouts, dumbbell workouts, and body weight workouts so that you are prepared for any occasion. Keep your favorites in mind and create your own Greatest Hits Compilation!
  4. Remember that ANY workout is a good one. Many of us have a mentality that a workout should be a complete burner or it doesn’t count. Not true! When your schedule is slammed, even just 10 minutes of moving can change your whole day around. Focus on what you can do, and not what you can’t. Rather than waste time worrying about whether or not your workout is “perfect,” just remember that something, anything, is better than nothing at all. Get rid of that “all or nothing” mentality!
  5. Start early. Although this is not an exact number, I am roughly 10000% more likely to get my workout in if I don’t keep putting it off. On vacation OR when traveling for work, it is easy to push back the workout until it’s too late. Wake up a little early do it first thing in the morning. The earlier you can get it done, the less you have to worry about it, and the better you’ll feel for the rest of your adventure.
  6. Don’t forget to EXPLORE!!! The one thing better than traveling to a wonderful place is truly experiencing that wonderful place. In my eyes, to experience a new area means to be a part of it as much as possible: running on the beach, climbing trees, lifting rocks, or sprinting up hills. If you’re staying in a major city, do some research on walking tours; they can be a great way to really dive into your destination and move around all day! Connect with your surroundings AND get your heart-rate up. That’s my kind of vacation!

It’s as simple as planning ahead and modifying your routine. If you incorporate these tips into your next adventure, you’ll surely feel better when you’re out on the road and when you get home.

Feel inspired to travel and train, but still not ready to leave the weightroom behind? My love for weight lifting and adventure is truly what me to create the EmPack. I wanted to be a part of nature without losing out on my fitness, and I was just plain sick of bodyweight workouts. My first ever invention, this is a backpack that turns into a fully functioning weight training pack by using water as weight. Ranging in weight from 15-60 pounds, it is great for any level and all fitness enthusiasts, but especially for those who are constantly on the road. It can provide resistance for a huge variety of movements, allowing tons of versatility and creativity.

Watch my Kickstarter video here to learn more about the EmPack!

To many more adventures!

– Em

Emily Schromm


The Paleo movement incorporates several different optimizing perspectives for helping you improve your health, all based on the latest science. Everyone is different. We want to support you in understanding your unique genetic makeup, symptoms and health goals so you can choose the path that is right for you.

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Emily Schromm

Emily is a CrossFit Coach, athlete, personal trainer, and Nutritional Therapy Practitioner who is working to change the way the world thinks about food and movement.