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5 Tips for Intuitive Eating and Joyful Movement While Traveling

Updated: Jun 7

Highway road in the mountains for a blog post about intuitive eating while traveling

Intuitive Eating and Joyful Movement While Traveling: Your Guide to a Stress-Free Journey

Traveling should be an adventure filled with joy and discovery, not a time to stress about food and exercise.

When it comes to eating and exercising on the go, intuitive eating is your best friend. It's all about being flexible and creative, fitting food and movement into your life in a way that feels natural and enjoyable.

The last thing you want during a vacation is to be stressed about how much you're eating or keeping to a rigid workout schedule. Instead, focus on staying connected to your body and its needs.

Here are five tips that will help you stay active and enjoy your meals while exploring new places, ensuring that your travel experience remains fun and fulfilling.

1. Walk Whenever You Can

Walking is one of the simplest and most accessible forms of movement, and it's a fantastic way to explore new destinations. Whenever you have the chance, opt to walk!

Here are some fun ways to incorporate walking into your travels:

  • Stroll through the airport instead of taking the train.

  • Use the stairs at your hotel rather than the elevator.

  • Stretch your legs at the rest stop and do a lap around the building.

Long car rides and flights can be hard on your body. Consider an after-dinner walk on the beach or join a walking tour of the city you’re visiting.

I recognize not everyone can walk easily or without pain. If walking isn’t an option, find other gentle ways to move or stretch throughout your day. Walking or any form of gentle movement will help keep your body in motion without needing a rigid workout plan.


2. Bring Snacks

Picture this: you're stuck on a delayed flight, or caught in holiday traffic, and your stomach starts to growl. Travel often comes with unexpected delays and many unknown variables. Having snacks on hand can be a lifesaver.

Here are some travel-friendly snacks to consider:

  • Pretzels, chips, or crackers

  • Nuts and trail mix

  • Fresh or dried fruit

  • Granola bars and string cheese

  • Applesauce pouches

  • Veggie sticks and hummus packs

Bringing snacks not only keeps hunger at bay but also provides a sense of control and familiarity. When you have your favorite snacks, you're better prepared for any travel hiccup that comes your way.


If intuitive eating is a new concept to you or you're struggling to get out of the diet mindset, check out this free guide! I provide tangible tips and resources to help you make changes today!


3. Look for Free Offers

To all my structured fitness fans out there, researching movement options at your destination can be a fun way to stay active. Many places offer free or discounted classes for newcomers.

Here are some ideas:

  • Yoga studios, recreation centers, and climbing gyms often have free trials.

  • Look for local sports facilities like tennis courts or basketball courts.

  • Join a dance class or hit the dance floor at a local club for a fun night out.

Finding avenues for movement doesn’t have to be rigid or stressful. It can be an opportunity to explore new activities and environments, making your exercise options just as adventurous as the rest of your travels!


4. Resist the Overindulge and Splurge Mindset

It’s easy to fall into the “I’m on vacation, so I can eat anything” trap, but this mindset can lead to eating beyond fullness and guilt. Also, by avoiding the mindset of “splurge now, repent later,” you’ll save yourself from the need to "cleanse" or get “back on track” when you return home.

Try approaching food on vacation with the same attitude as you approach it day to day: with permission to eat whatever you want, freedom to choose when and how much you want to eat, and curiosity about your body's needs and wants.

When you give yourself unconditional permission to enjoy food every day, not just on vacation, you’re less likely to overeat. Savor the local cuisine, make memories, and trust that you can enjoy food without guilt or regret.


5. Research Your Destination

Before you embark on your journey, take a little time to gather information about your destination. Knowing what to expect can help you feel more comfortable and prepared, especially when it comes to your food and fitness needs.

  • Hotel Amenities: Check if your hotel room has a microwave or mini-fridge for storing snacks and leftovers.

  • Local Grocery Stores: Find out if there are nearby grocery stores where you can pick up some staples. This is particularly helpful if you have specific dietary needs or preferences.

  • Family and Friends: If you’re staying with family or friends, ask about their meal routines and any unique food habits they might have. For example, if your hosts don’t drink coffee but you can’t start your day without it, knowing ahead of time lets you bring your own supplies and avoid any morning grumpiness.

By gathering this information ahead of time, you can make your travel experience more predictable and less stressful.

Whether it’s having your favorite snacks on hand, knowing where to find a good cup of coffee, or being mentally prepared for a different mealtime schedule than you're used to, a little preparation goes a long way.


Intuitive Eating is Flexible Eating

Traveling offers a wonderful opportunity to explore new places, meet new people, and enjoy new experiences.

By embracing intuitive eating, you can stay connected to your body's needs and enjoy your journey without stress. Remember, intuitive eating is flexible eating.

It’s about listening to your hunger and fullness cues, making choices that feel good in the moment, and being kind to yourself no matter where you are.

Enjoy the adventure, trust your body, and make the most of your travels with a flexible and joyful approach to eating and moving. Safe travels and happy eating!


If intuitive eating is a new concept to you or you're struggling to get out of the diet mindset, check out this free guide! I provide tangible tips and resources to help you make changes today!


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