How to stay healthy while traveling third world countries

how to stay fit while traveling


Most people fear that going on vacation will mean fitness setbacks and unwanted weight gain or regrets.

 It seriously doesn’t have to be that way at all.

I enjoy my nights out as much as the next person but I put in a bit of sacrifice along the way that prevents me from feeling like I’ve fallen off the wagon. 

With these simple tips it can be so easy to maintain staying on top of your fitness and health goals

because you want to feel good on your vacation and when you return home. 


TIP #1

start planning beforehand, make it easier on yourself

Pack your vitamins and supplements

Repack in plastic baggies if the bottles take up too much room in your luggage! Even powdered supplements can be packed this way.

Having your supplements around will keep your daily routine easily to follow. I personally feel that when I’m taking my vitamins, I'm set up to  make healthier choices.


TIP #2

Don't be lost looking for good food. 

Research where to the day before 

Wondering how you’re ever going to find a salad in Thailand?!

It’s okay I’ve been there too and I promise you it’s out there!

If you seek, you shall find!

All it takes is a little planning ahead.

Nancy Drew the internet, and research.

If you are planning to eat out for dinner and you’re not sure if they’ll have something for you look up the menu online and make sure there is.

If there is no menu provided online or it is written in a foreign language, then you must leave….I'm kidding 😂

Use the cool new phrases you learn from google translate app. (a travel app must have) to get you through dinner!


TIP #3

No English? No Problem! 

Learn a little local language

 It will help you communicate any dietary restrictions you have to the cook.  

The basics I always learn are “no sugar” and “no sauce or side sauce”.

In Bahasa (The international language of Indonesia)

No Sugar is tanpa gula pronounce TEE-DUH GU-LAAA

No Sauce is Tanpa sauce pronounced TEE-DUH SAUCE

Side Sauce is Sisi Sauce pronounced CEE-CEE SAUCE

Learning these simple phrases helps A LOT!

It can be a struggle for you and the server if the language barrier is holding you back from getting what you’d like.


TIP #4

Wake up earlier

and make time to work out

Even if it’s not every single day, find the time to do some exercises.

If you know your plans are to leave before 10 a.m... get up an hour early and go for a run or do body weight exercises. (you DON'T need a gym)

Download a wicked playlist and get outside! 

Another option is to sign up for fitness classes in the area. Yoga classes are always available around a beach.


 TIP #5

Stay prepared with healthy snacks 

 Go to the local market/grocery store

I suggest going to the market right away if you can.

It doesn’t matter if your accommodation doesn’t have a fridge to keep things cold.

Buy dry snacks to prevent you from buying greasy street food when you’re out of options and hangry!

You can grateful for your salted almonds you were so smart to buy!

This tip also cuts down the costs that comes along with eating out for every meal.

Look at us saving money and keeping fit! HELLO 😍


TIP #6

Drink A LOT of water

stay hydrated

Drink a lot of water, I mean excessive amounts!

You’re moving around doing activities and out in that blasting sun.

Dehydration can sometimes be mistaken for hunger more times than you’d think.

If you think you are hungry have a glass of water first and then decide if nachos are a good idea.


TIP #7

Explore by foot

walk everywhere 

 If working out isn’t your thing that’s fine, just keep active!

When you’re traveling, walking is a great way to stay active especially when you don’t have the access t your own vechicle anymore!

Be adventurous and go exploring!

You might not realize it then, but your body is working off yesterday’s cream puff!

My rule is, if the way is less than 3 km, I walk it... lets be honest, a 6 km round trip isn't too bad.


Voila! There you have it. These tips are super basic but it’s all you need to keep things on track.


 Pinky swear, xxx