Healthy Summer Vacations


Summer Vacation Road Trip

Whether you’re headed out for a staycation or spending a holiday with family, road trips are a great way to travel! Unfortunately, more often than not, road trips go hand-in-hand with unhealthy drive-through foods and sore muscles.


You’ve probably spent some time planning out your route and considering what to pack. Why not go one step further and plan out healthy meals and snacks? Having a plan doesn’t take much time or effort.


Fill a cooler with pre-cut fruits and veggies for snacking. Bananas, oranges, apples, and grapes make great travel snacks. So do carrot sticks and celery. For healthy fats and proteins bring along hummus, peanut butter, and your favorite nut mix. Hard-boiled eggs, string cheese, and plain yogurt also travel well. Low salt popcorn is a good option if you like to munch on something while driving.


Sandwiches and wraps are great for mealtime. You can also pre-make oatmeal or salads for other meal options. If going to a drive-through is unavoidable, look for salads with oil and vinegar dressing, grilled chicken, or baked potatoes.


Pack plenty of water and skip the sugary beverages. You can also fill a thermos of hot tea or coffee to bring along. To avoid sore muscles, be sure to include a few scheduled stops. During these breaks, you can grab a meal and take a few extra minutes to go for a walk before hitting the road again. A healthy road trip can be just that simple!


Eating out when away from home is usually inevitable. Even if your staying with family or have a room with a kitchen, you should be prepared to eat a few meals out at restaurants.

Not to worry- here are tips to help you keep your healthy eating on track!


For starters, stick with water for your beverage. Soda and sweetened teas increase a meals calorie count quickly. Next, look through the menu for low-calorie options. Some menus will provide a calorie count or a section with healthier choices.


When these aren’t available, look for grilled or baked options and low-fat proteins like chicken or fish. Avoid fried options and creamy soups and sauces. You can request a half size portion, or ask for a to-go box right away and separate half to take with you before you begin eating.


If you don’t see any suitable meal options, check out the sides. Most restaurants offer different vegetable-based side dishes. You can make an entire meal with just sides! If you’re opting for a salad, make it a full meal by adding chicken or seafood and go for lighter salad dressings such as a vinaigrette or Italian, instead of creamy dressings.


One more tip - share your food! Ask if anyone would like to split that order of fries, a slice of cake, or bacon cheeseburger, then balance it out with a side salad. You’ve worked hard to maintain your healthy habits while at home. It’s ok to indulge a little, but try not to abandon your good habits entirely while on vacation.


There’s no excuse for not staying physically active while traveling. You may have to miss your afternoon pilates class or weight lifting session, but there are still plenty of ways to stay active outside of the gym. One option is to look for a local park. You may find some outdoor workout equipment or a scenic jogging path. You can also check if your hotel has a gym. The equipment may be limited, but you can still get in some cardio.


There are plenty of workouts you can do right from your hotel room as well — resistance bands a lightweight and easy to pack if you want to strength training while away. Or go back to basics with pushups, situps, and lunges for a great workout. Yoga doesn’t require any equipment and can be done from anywhere. Get in a few sun salutations when you wake up and before bed. Here’s a link for instructions: https://www.yogajournal.com/videos/salute-the-sun



Many hotels have pools. Did you know swimming can work every muscle in the body? Plan ahead and pack your bathing suit. Another option is to look into activities at your destination. Opt for a popular hike, plan a trip to a nearby lake, play in the snow, or take advantage of the free classes for first-time visitors that many yoga studios offer. The key is to be creative. Just because you’re away from your routine doesn't mean you can’t be active in other ways. Ask people working in the hotel what they do for physical activity. They may have good suggestions!



While traveling can be fun and exciting, for many, it can also involve stress. From missing a flight to a lost hotel reservation, waiting in long lines to dealing with other stressed passengers, stress will inevitably be part of your vacation. Don’t give in to it! This is your time away, after all.


Managing stress is an essential part of having a healthy lifestyle. If you don’t already have some stress-reducing tools at your disposal, listen up! Meditation is a great stress reducer, but if you don’t already have a practice in place, just taking a few minutes to breathe will go a long way.


When you feel your blood pressure rising because the kids are arguing or notice that your muscles are tight, simply do a full body scan relaxing each part of the body while taking slow deep breaths. Focused breathing changes your entire demeanor. You may be holding stress in your shoulders and not even realize it. This signals the body to release stress-related hormones such as cortisol. Too much cortisol is bad news for health. Not only will your demeanor change, but your response to stress will also improve.



The best part about this easy stress reliever is you can do it from anywhere, any time! You can even practice it right now. Start by taking a slow, deep inhale feeling the air fill your lungs as it expands your chest. Hold for a few seconds, then slowly exhale the air has your lungs deflate.


After several deep breaths, you will be completely restored, and your body will be better equipped to handle whatever is next.





Suzanne is a certified holistic life and business coach, positive psychology practitioner, author, speaker and total comedian.  

After careers in the dental field, then building a 7 figure retail chain and developing businesses retail... Finding passion in aromatherapy, nutrition and fitness but then burning out, Suzanne decided it was time to follow her heart and create the life she truly desired, with a business that enables her to work on her terms, follow her passions and help high-level clients to gain the clarity, connection and power to access and step into their full potential with maximum health and limitless energy.

In less than 5 years Suzanne created a dream mentoring practice, while raising her son and spending more time doing the things she loves. Now guiding others to consciously create the success and fulfillment they dream of. Suzanne is currently based in USA, New Jersey but travels often for business and pleasure. When not running her business Suzanne often will be mixing and blending essential oils or creating magic in the kitchen, and she enjoys being outdoors and in nature in her spare time, paddle-boarding, biking and on adventures with her family. Connect with me on social media for even more awesome goodies!! Want to check out my online course options, more being added monthly! Visit Here!


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Read More in the Summer Vacation Series......Top Tips if you Get Sick on Vacation

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