How to Manage Summer Travel and Still Maintain Your Fitness Progress

Summer travel is one of the biggest curveballs for anyone trying to stay on track with their fitness goals. Whether you're flying to India for a wedding, taking a family trip, or just trying to unwind, the lack of routine, abundance of food, and unpredictable schedules can make it feel like you're falling off track.

The good news is you don’t need to be perfect to stay consistent. You just need a plan that gives you a little structure and flexibility. Over the years, we have coached numerous clients through vacations and travel, and the ones who do best are those who aim to maintain, rather than maximize, during these weeks.

Strategies

One of the first things I remind clients is that it’s not always easy to find healthy food options when you're traveling, and that's okay. There are a couple of ways to structure your day so you’re still aligned with your goals, even if options are limited. For those in a bulking phase, things are a bit easier. You want to make sure you're eating at least three meals a day with solid portions. Don’t skip meals, and get enough protein where you can. On the other hand, if you're in a fat loss or recomp phase, you’ll want to be more strategic.

What tends to work well is this: start your day with low carb, high protein and fat meals. Something like eggs and avocado, or paneer with veggies. This keeps your hunger under control and prevents overeating. Do the same for lunch, keeping it protein and fats, minimal carbs. Then at dinner, go ahead and include carbs and enjoy your free meal of the day. This approach lets you enjoy fun foods or eating out in the evenings without letting things spiral out of control.

Another thing that makes a big difference is keeping your movement high. It’s easy to get steps in while traveling, especially if you're sightseeing, walking around airports, or just being intentional about moving. I usually recommend aiming for at least 8,000 to 10,000 steps a day. You don’t have to think of it as cardio. It’s just a way to keep your energy up and your metabolism active. If you have access to a gym, whether it's in your hotel or nearby, take advantage of it. Even getting in a quick 30 minute lift a few times during your trip can go a long way toward maintaining your strength.

Snacking

Now, let’s talk about snacking. Honestly, this is where most people fall off. It’s not the main meals that get them. It’s the constant grazing. Things like nuts, chips, desi snacks, or random sweets lying around can quietly blow your calorie intake out of the water. Try to stay away from these snacks. If you’re genuinely hungry between meals, choose high satiety foods like Greek yogurt, fruit, or a scoop of protein. These will fill you up without the calorie damage.

But maybe the most important mindset shift I can offer is this: avoid the all or nothing mentality. One off plan meal doesn’t ruin anything. But throwing in the towel for the entire week because of that one meal is where people go wrong. You don’t have to crush every workout, log every macro, or be dialed in 100 percent to maintain your progress. You just have to do something. Even if that’s just hitting your step goal, eating enough protein, and making decent choices, that’s more than enough to keep your results intact.

The Bottom Line

And finally, don’t forget to actually enjoy the experience. Travel is about creating memories, connecting with people, and living life, not obsessing over every meal. Do your best. Be mindful. You’ve worked hard to build these habits. Travel doesn’t have to break them. It’s just another opportunity to practice living a balanced lifestyle.