How to Stay on Track During Summer Travel Without Counting Every Bite
Heading on vacation but don’t want to undo all your progress?
Here’s how to eat smart, stay active, and enjoy your summer travels without obsessing over calories or skipping the fun.
In this article, we'll be covering the following:
🥣 Smart Hotel Breakfast & Restaurant Tips
🚶♀️ Move Your Body (Without a “Workout”)
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Summer travel season is here, and for so many women, it comes with mixed feelings:
You’re excited to get away but worried about losing momentum.
You want to enjoy the food and fun, but not feel bloated, exhausted, or like you have to “start over” when you get home.
I’ve been there.
And the truth is, you can stay on track with your health goals, without being the one counting almonds or skipping the gelato.
You just need the right strategy.
Here’s how I (and my clients) stay grounded in our goals and fully present on vacation:
1. Smart Hotel Breakfast & Restaurant Tips
Gone are the days of sad granola bars or “just coffee.”
At a hotel buffet:
→ Start with protein—eggs, Greek yogurt, or even peanut butter on whole-grain toast
→ Add color with fruit (think: berries over bananas for less sugar)
→ Avoid going straight for muffins or waffles—they spike your blood sugar and leave you crashing by mid-morning
At a restaurant:
→ Choose grilled, baked, or roasted protein (chicken, fish, steak)
→ Ask for dressings and sauces on the side
→ Sub fries for a side salad, roasted veggies, or fruit
→ Don’t be afraid to ask for what you need—you’re not being difficult, you’re being intentional
2. Move Your Body (Without a “Workout”)
You don’t need the perfect gym to stay active on vacation.
Try this instead:
→ Morning walks to explore new areas
→ Beach strolls, hikes, or city steps—track your movement to celebrate it!
→ Stretching while your coffee brews or doing bodyweight moves in your hotel room (10 minutes counts!)
This is about honoring your energy, digestion, and mood—so you actually enjoy the trip.
3. Pack Snacks That Support Your Energy (Not Spike It)
Travel days often mean airport food or gas station temptations.
Be prepared—with snacks that fuel you, not spike you.
Easy grab-and-go options:
→ Mixed nuts or trail mix with no added sugar
→ Jerky or turkey sticks (look for clean ingredients)
→ Individual nut butter packets
→ Protein bars with at least 10g protein and less than 6g sugar
→ Hard-boiled eggs, string cheese, or apple slices + almond butter if you have a cooler
Blood sugar dips = energy dips = cravings. A little prep goes a long way here.
4. Mindset Check: Progress Over Perfection
Vacations are for memories, not macros.
But that doesn’t mean you throw everything out the window. You can...
→ Choose a protein-forward lunch and enjoy a local dessert.
→ Skip a workout one day and still be someone who moves her body regularly.
→ Drink your water, prioritize rest, and still have fun with family and friends.
Here’s what I tell my clients before they travel:
“You don’t need to be perfect. You just need to stay connected to your intention.” 💜
You didn’t work this hard to feel stressed every time you pack a suitcase.
Let your health support your adventures, not get in the way of them.
If you’re craving more energy, confidence, and consistency, no matter where summer takes you, I’d love to show you how to build a routine that travels with you.
👉 Contact me to learn more about my coaching support.
To your health and happiness,
Mary Louise 💜💪
I am a health and wellness personal trainer and the owner of Health Your Way, specializing in helping busy, career-driven women in midlife who are balancing demanding careers, caregiving, and their own well-being. With a focus on sustainable habit, hormone health, and a balanced approach, I empower women to make real, lasting changes in their health and weight loss journey without feeling overwhelmed or exhausted.
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