Travel · Travel Fitness

Five Tools To Keep You Healthy and Fit On The Go

Whether you travel every day for business or you’re a weekend road trip warrior, you’ve likely realized that staying healthy on the go can be quite challenging.  I previously had the mindset that I’d start to take care of my body and focus on my nutrition and fitness AFTER a whole host of things –  my next vacation, upcoming food-indulgent holiday, family gathering, social event, etc.  It wasn’t until several trips and holidays were ruined by my own sickness that I began to see my perspective was flawed.

man standing near shore

On our recent trip to the Baltics, I made it a point to focus more on taking care of my body with various kinds of daily movement and nutrient dense meals/snacks along with a few supplements.  It was refreshing to have the energy to see and do so much more in each place we visited when my body was functioning at its peak, and surprisingly simple to make those few needed changes to my routine.  Things like staying hydrated and walking/biking instead of driving might already be on your radar, but here are some additional tools that have helped to support my health and fitness on my recent journeys.  I hope you find them useful!

adventure balance balanced balancing

Bodyweight/HIIT workouts   Having a variety of workouts you can perform whether or not you have access to a gym is a key way to eliminate obstacles and allow you to challenge yourself with new movements.  I am a big fan of the Monkii Adventure Kit that takes up very little space and offers over 100 workout possibilities.  Other ideas that don’t take up much space – a jump rope and any type of resistance bands.   I like using the bands to help me stretch during layovers or on long flights and a jump rope is great for HIIT style cardio.  Whether or not you opt to pack any bands or a jump rope, this app will guide you through short HIIT (High-Intensity Interval Training) workouts that don’t require any equipment.  My favorite is, of course, holding a plank in as many places as possible!


Activated Charcoal Pills –   Always have these with you when you travel.  Trust me on this one, your body will thank you.  Unfamiliar food and water can wreak havoc on a normally iron stomach.  I have been so thankful for these pills several times when I’ve gotten food poisoning or just had an upset stomach from eating new types of food.  They do a great job of absorbing toxins in your system, helping you detox and eliminate them, and getting your digestive system back on track quickly.


Healthy snacks – I like to bring at least a few non-perishable snacks from home to keep me from starving.  Though a lot of airports are starting to carry more healthy food, the prices are still outrageous and airplane meals are usually loaded with artificial preservatives and other junk.    Some of my favorite snacks to bring are EPIC Bars (jerky and fruit/nut) , Kalahari Biltong (air-dried beef with no sugar) , Veggie-Go’s, raw nuts/trail mix, Lily’s chocolate bars(sugar free), and Kasandrinos Extra Virgin Olive Oil travel packets to use as a dressing for salads.

diet fresh green detox green smoothie

Adaptogens –   You’ve probably heard or seen this buzzword, but have you wondered what adaptogens really do? They are made of a combination of amino acids, vitamins, and herbs that modulate your response to both toxins and emotional stressors in a changing environment (source:    Check out this overview to determine which adaptogen might be the best fit for your needs – they will quickly become your favorite travel companion for their ability to help your body adjust to new environments and stressors (flight anxiety, anyone?).   I really enjoy using the Green Juice Superfood powder from Organifi which includes Ashwagandha.   It comes in individual packets which are perfect to throw in your bag when you’re traveling.  You can use my code (EMILYADAMS15) to receive 15% off your order at Organifi.


Blue light blocking glasses –  Exposure to blue light has many negative consequences, but the one most relevant to travel : sleep.   Blue light from phones, TV screens, alarm clocks, and even kitchen/bathroom lights basically tricks your body into thinking it is daytime so it won’t produce as much Melatonin (which regulates our sleep cycles). Wearing blue-light blocking glasses on long plane rides (when you’re watching movies, on your phone a lot, or playing games) will both protect your eyes and help to keep your body clock in a normal rhythm.  

Note – I’m still learning to follow my own suggestions in these areas.  This past weekend, I overindulged on sugar and junk while on a road trip and my body is still paying the price.  Be encouraged that we’re all a work in progress when it comes to embracing health as a lifestyle and no one has it all together!  It’s all about making small improvements each day.

*****Keep an eye out for a travel wellness giveaway on my Instagram page this week.  You will have the chance to win a Monkii Adventure Kit, the new book Fit for Travel,  and a 30-minute Nutrition Consultation with me!*****

What’s been your biggest challenge when trying to stay healthy on the go?  What’s been your biggest success?  I’d love to hear your experiences.  Thanks so much for reading!



Disclosure: Some of the links above are affiliate links.  This means that at no additional cost to you, I will earn a commission if you click through and make a purchase.  Thank you for helping me continue to share great products with you!


europe · Travel

Quick And Dirty Guide To 24 Hours in Copenhagen

You can read plenty of in-depth travel guides elsewhere.  Here is the CliffsNotes version of how we spent our time in the fascinating and vastly underrated city of Copenhagen!



Arrival: Train from Stockholm.  Central Station was nice and even had a Joe & The Juice.  Do not take the overnight train.  Toilets were all broken and reeked of poop!  If you have time, definitely take the day train to see the countryside. Continue reading “Quick And Dirty Guide To 24 Hours in Copenhagen”

Budgeting · Travel

10 Ways We Save Money For Travel

Travel can be costly, but in reality, it’s all about what you choose to prioritize.  I know it’s cliche, but if you skipped a daily Starbucks (or for me, a Kombucha), how much could you save in 6 months? Almost $600!  That’s more than enough for a ticket to Europe if you’re savvy!

Continue reading “10 Ways We Save Money For Travel”

Homeschooling · Travel

How Being Homeschooled Ruined My Life

It’s true, my life is forever ruined as a result of being homeschooled.   Due to the freedom I had to learn from practically any location during my formative years, I now suffer from a pesky wanderlust that keeps me adding more and more countries and experiences to my bucket list each year.    My family’s adventures all started before my homeschooling years, truth be told.  My brave parents took me on an extended journey on the Trans-Siberian Railroad when I was only a few years old, and they tell me I slept on the floor in the train bunk rooms without much complaining.  Though I was too young to remember that ride, I have fun pictures to look back on like this one where we rented a van after finishing our train journey and headed to explore Germany.


Continue reading “How Being Homeschooled Ruined My Life”

Healthy Swaps · Travel

Healthy Swaps – Memorial Day Edition

appetizer avocado bread breakfast
Photo by Foodie Factor on

Making the switch to a healthier lifestyle doesn’t have to be overwhelming.  For me, it’s worked best to focus on gradually adding in more nutrient-dense foods to crowd out the unhealthy things, rather than focusing on “I can’t eat this”.  Read your labels – the fewer ingredients, the better.  If you can’t pronounce an ingredient, avoid it!  Since a lot of you are probably traveling this weekend, I’m sharing two ideas for travel-friendly snack swaps. Continue reading “Healthy Swaps – Memorial Day Edition”


International Travel: 11 Tips For Your First Trip

Up to 25% Off Last Minute Trips! - Geckos Adventures

Are you ready to travel internationally, but aren’t sure what to expect?  Have you traveled in the US but are ready to expand your horizons with some overseas adventure?  Thanks to my free-spirited parents, I took my first trip to Asia when I was only 1 and since then have traveled to over 25 countries on 4 continents.  Fair warning: once you start going overseas it may become an addiction!  Here are some tips to help you as you plan your journey!FB_IMG_1526823180184

Packing – No matter how long your trip is, pack for ONE week at most and plan to do laundry (pack travel size laundry soap and you’ll be good to go!).  Bringing too many pieces of luggage (or heavy luggage) is going to make you miserable and cost you extra money, not to mention not leave you any room for bringing back gifts.  Also, pack a change of clothes/underwear in your carry on bag just on the off chance your checked luggage gets lost.  We also like to use packing cubes to keep our clothes organized. Continue reading “International Travel: 11 Tips For Your First Trip”

Hotels · Travel

Love Hostels But Not Sharing Rooms? Try Moxy by Marriott

The one-stop shop for train travel

On our recent trip to Amsterdam, we used our Marriott Rewards points to stay at Moxy Houthavens, and we instantly fell in love with this trendy new member of the Marriott family.    The designers have given guests the best of both worlds when creating Moxy.  I love that they encouraged artists to submit designs that illustrated stories of Amsterdam and incorporated those into their hotel artwork as part of their Blank Canvas competition.  Moxy has a hip, communal atmosphere reminiscent of a hostel, but doesn’t sacrifice any of the quality you’d expect from Marriott.


Note: We are budget travelers and realize that Marriott is not a budget accommodation for most.  The way we afford to stay in this chain is with our points/free nights earned from our Chase Marriott Visa card.  It awards you one free night on your card anniversary each year and we earn points from all our other spending which we save up to use on additional free nights.   If you would like an invite to join Marriott Rewards, I’ll be glad to send you my referral link (this would reward both of us if you sign up) if you leave a comment below. Continue reading “Love Hostels But Not Sharing Rooms? Try Moxy by Marriott”