The Best Travel Fitness Hacks
After visiting the beautiful island of Kaui for my honeymoon, I was called to write this post. I’m going to share with you the best hacks for feeling your best on any trip you have planned.
First, let’s talk the worst part of traveling – the plane ride to your destination. There’s only so much sitting one can do before you need to get up and move! That’s why, prior to my 5-hour flight, I opted to walk around the terminal to get my steps in and get the blood flowing. Also, there’s no shame doing some hip and calf stretches when you get off the plane – or if you’re doing a road trip -out of your car.
There’s going to be moments when your body will be called upon for strength. Dragging your luggage to the hotel, putting your carry-on items in the overhead bin, and carrying a newborn in your arms for hours. Whatever it is, are you going to be fit enough to handle it? Strength training in advance can help you overcome most of challenges you’ll come across when traveling – it doesn’t help you if you forget your passport at home.
Your Travel Prep Strength Workout
Frequency: 2–3x/week
Equipment: Dumbbells, cable machine (or resistance bands), leg press, and a bench
Rest: 60–90 seconds between sets
Focus: Controlled reps, good form, and full range of motion
Goblet Squat (Dumbbell or Kettlebell)
Why: Builds lower body strength for walking, stairs, and carrying luggage.
How: Hold a weight at chest level, squat low with control, push through your heels.
Reps/Sets: 3 sets of 10–12 reps
Our trek up to Wailua falls was no walk in the park. Lots of uneven terrain called for balance and lower body strength.
Bulgarian Split Squat
Why: Builds single-leg strength, stability, and balance — perfect for walking on uneven surfaces or hills.
How: Stand a couple feet in front of a bench, rest your back foot on it, lower into a lunge with the front knee stacked over the ankle.
Reps/Sets: 3 sets of 8–10 reps per leg
Whether you’re exploring a new city or hiking up scenic trails, building your cardiovascular base before you travel can help you feel energized, reduce fatigue, and keep your body more resilient on the go.
I found snorkeling in Lydgate Beach so much fun, I didn’t know I would be swimming for most of the trip.
Frequency: 2–3x per week
Goal: Build endurance, improve circulation, support joint-friendly movement
Tools: Treadmill, rower, bike, elliptical (or outdoor walking/running), and swimming.
If you’ve got a hiking trip coming up — especially one that involves carrying a backpack full of gear, snacks, or even a toddler on your back — your training needs to go beyond basic cardio.
Enter rucking: the simple but powerful act of walking with weight on your back – Also an exercise that got me ready to carry my heavy gear to Waimea Canyon.
Choose Your Load:
Start with 10–20 lbs if you’re new. Gradually build up to match your hiking pack weight. A weighted backpack, sandbag, or ruck plate works great.
Weekly Rucking Workout:
- Frequency: 1–2x per week
- Distance: Start with 1–2 miles and increase weekly
- Goal: Work up to 3–5 miles with your target pack weight
- Terrain: Use hills, trails, or treadmill incline to mimic hiking conditions
Reset Your Body After a Long Vacation Day — with ELDOA (Pronounced el-do-uh)
Long days of sightseeing. Flights. Endless walking on uneven streets. Maybe even a questionable hotel mattress.
Vacation is fun — but it can leave your body tight, achy, and begging for a reset.
Spinal Decompression – Great after sitting on planes, buses, or long dinners.
Posture Reset – Rebalances your muscles after carrying a backpack, slouching, or walking on hard pavement.
Circulation Boost – Helps fluids move, reducing that heavy-leg, swollen-feet feeling.
Mental Calm – It’s slow, focused, and meditative — perfect to wind down before bed.
The Must-Do Stretch at the End of a Long Day
How to Prepare for “Vacation Food” — Without Gaining Weight or Feeling Guilty
Travel usually means new experiences, and let’s be honest… a lot of it comes on a plate. From street tacos to rich pasta to sweet, delicious, savory malasadas (pictured above). So good.
But how do you enjoy it all without the mental spiral of, “Ugh, I blew my diet”?
Here’s how to prep both your body and your mindset — so you can eat freely, savor the moment, and come home feeling good.
🧠 Step 1: Train Your Metabolism with Resistance Work
Before your trip, make strength training your best friend.
Why? Muscle is your metabolic engine. It burns more calories at rest, and it handles carbs and indulgent meals way better than undertrained muscle.
Keep in mind, I never eat hotdogs – but for a Puka Dog, I’ll make an exception!
🥑 Step 2: Dial In Balance Before You Go
The week before your trip, aim for:
- High-protein meals (25–35g per meal)
- Veggies at lunch and dinner
- Hydration like it’s your job
You’re not being “perfect” — you’re giving your body high-quality fuel so it has the bandwidth to handle a few days of pasta, wine, and gelato.
The freshest fish can be found on the Island of Kauii. Sushi provided by Sushi Girl.
🍕 Step 3: Enjoy. Guilt-Free. Fully Present.
Here’s your permission slip:
You don’t have to “earn” your food.
You don’t have to burn it off.
You don’t have to over-restrict when you get home.
Enjoying yourself is part of health.
Try this mindset while you eat:
“This is nourishment too. For joy, culture, and connection.”
Take my Kaua‘i Travel Guide PDF — with must-visit spots, local food favorites, and unforgettable experiences.