Updated: 05/14/20 | May 14th, 2020
Many moons ago I came across an article about a guy who travel hacked a round-the-world airline ticket for $418 USD. The article appeared in Gizmodo (I was a bit jealous I didn’t write the article) and featured a blogger named Steve Kamb from Nerd Fitness.
I started reading his website, and we exchanged some messages, eventually met at a conference, and quickly became close friends. Steve is one of the biggest health and fitness bloggers out there, with Nerd Fitness reaching millions of people per month! I always ping him for health and fitness advice.
Now, Steve has a book out called Level Up Your Life. It’s a detailed guide to getting in shape, staying motivated, and doing all those epic quests you’ve always wanted to do.
Like the website, it uses “nerdy” references to get the point across. I read it, loved it, and took copious notes. It’s worth every penny! Today he’s giving us in-depth advice on how to stay in shape on the road. Steve, take it away!
A few years back, after stumbling across some guy named Matt’s travel website, I was inspired to journey the world for 18 months, starting in Australia.
When I landed in Sydney to start my life as a nomad, there was one thing above all others that terrified me:
Getting out of shape. (OK, I was really afraid of spiders too.)
Any time I had traveled in the past, I abandoned my workouts and healthy eating went right out the window because: “Hey, I’m traveling!”
Returning home from any trip was like taking five giant steps backward on my health and having to start over. It bummed me out, but I was always worried about missing that amazing meal or big night out.
But on this trip big multi-month trip, I thought, “Hey, I run a company called Nerd Fitness — if I can’t find a way to travel AND stay healthy, who would ever take advice from me?” I needed to walk the walk, not just talk the talk.
I also wanted to prove that it was possible to have it all. That you can stay healthy and strong and fit, and also have amazing adventures, say yes to parties, eat local food, and live in the moment while traveling.
I traveled to more than 20 countries, hiked the Great Wall of China, swam with sharks, tracked wild animals in South America, and even lived like James Bond in Monaco.
Also I sang in German at Oktoberfest in Germany, partied ’til sunrise at Carnival in Rio, island-hopped in Croatia during Yacht Week, and danced on the beaches of Thailand at a Full Moon Party.
I learned on that trip that being healthy and “living in the moment” DON’T have to be mutually exclusive. In fact, being healthy can be GREAT for helping you to live in the moment and say yes to adventures too.
I just published a book called Level Up Your Life about helping people live more adventurous lives and how to put a plan in place to make that happen, and it covers some of the stuff below along with more travel help.
Today, Matt wanted me to share some of my advice with you. (Matt says: And with me too, because I always feel like I gain ten pounds when I travel!)
So here’s a blueprint for living healthy, taking care of yourself, and still doing all the fun stuff that made you want to travel in the first place.
A Workout You Can Do Anytime, Anywhere!
When most people think of exercise, they usually think of people torturing themselves in a gym with weight machines and running on treadmills like a hamster for hours at a time. Gross.
Besides, when you’re traveling, the LAST thing you want to be thinking about is being cooped up in a gym when you should be out exploring your new surroundings. I used to be a gym rat trying to get fit, and it wasn’t until I started traveling that I really had to dig into the motivation behind WHY we should take care of ourselves:
So we can do cool activities that remind us why being alive is amazing!
We only get one chance on this planet, and we only have one body to do it in, so we should probably take care of ourselves. Luckily, if we can do some basic things and put a few key systems in place while traveling (and when we’re not traveling), we’ll be ready to do whatever, wherever, whenever. Jackpot!
Basic Workout You Can Do Anywhere
To start, and hopefully this goes without saying, doing things like riding your bike, hiking, and going for walking tours is a FANTASTIC start to building a healthy body. It’s exercise that doesn’t really feel like exercise, because you’re also exploring new locations like Indiana Jones or Carmen Sandiego.
But I also want to teach you a basic workout that you can do ANYWHERE on the planet. I know this is true, because I’ve done it in a parking lot in Singapore, a bus stop in New Zealand, in the middle of the Australian Outback, and other absurd places.
This basic strength-training workout is really helpful to having a great experience while traveling. When you strength-train, you build your muscles, joints, and tendons stronger each time — preparing them for any activity you throw at them. Best of all, it’s quick, targets every muscle in your body with just a few functional movements, and can completed anywhere.
This workout can help you get strong and healthy and still have plenty of time to do whatever else you need to do.
Here’s a full walk-through video from a few years back of me completing a basic workout with different variations for each exercise, on a playground in Ecuador:
Now, you might be wondering where to find a playground? Simple! Anytime you get to a new city, look on Google Maps or speak with the person who runs your hostel and ask for the nearest park. All you need is enough space on the ground to do your squats and push-ups, and something to hang from for your pull-ups.
I’ve done pull-ups on tree branches, bus stop overhangs, and parking lot structures; squats and lunges in the middle of a desert outside a tent; and push-ups practically everywhere.
(Can’t do pull-ups (yet) or can’t find a tree branch? Do body weight rows using a desk or table
Or pick up your suitcase and do dumbbell rows.
Everything else you can do with just your body.)
Try the Nomadic Matt Travel Workout Plan:
- 3 sets of 10 bodyweight squats
- 3 sets of 10 push-ups
- 3 sets of 10 lunges
- 3 sets of 10 reverse crunches
- 3 sets of 10 backpack lifts
You can follow the above workout every other day, or even just once a week, and it’ll help you stay on target and keep you prepared for everything. If you only have five minutes here and there, that’s fine. Do squats when you can. Crank out a few pull-ups when you find something to hang from while on your hike, or bust out a plank in an epic location because why the hell not.
Diet is 80% of the Battle!
Ugh, nobody wants to hear this while traveling, but how you eat will account for 80–90 percent of how you look and feel. Seriously! You can’t outrun a bad diet, and you can’t out-train one either.
What we’re trying to avoid is the depression and crash dieting that follows a trip full of overeating abroad: “Ugh, where did all of this fat come from? Time to starve myself!” Nope, not anymore!
Instead, let’s put a decent plan in place so that we CANNOT go overboard while traveling and therefore skip drastic measures when we get back home — something that’s consistent and sustainable.
How do we do that? By building a simple, kickass nutrition plan that is easy to follow and applicable anywhere everywhere on the planet:
- Eat real food most of the time. Liquid calories are brutal.
- Don’t rely on meal timing or calorie counting.
- Do the best you can. Don’t freak out!
What we’re aiming for is food that keeps us satiated and on target, i.e., mostly vegetables, some form of protein (be it from animal sources or legumes), and then some fruits and/or nuts — occasionally a bit of rice or potatoes, and minimal bread or pasta or liquid calories.
You’ve probably heard of this type of diet referred to as “the Paleo diet” or “eating like a caveman.” It’s the ultimate time-tested nutrition strategy, as you’re eating natural foods that have existed for millennia.
Better yet, these foods can generally be found anywhere on the planet, and it keeps things simple, so you don’t need to worry about counting calories or weighing your food. It’s one I’ve employed to great success throughout the world, but it does require you to be deliberate in your decision making with each meal.
You might be wondering specifically what you should and shouldn’t eat and how much. Let’s start with the “what,” and then we can cover the “how much.” Cap’n Crunch, pizza, pasta, bread, candy, soda — these are all processed foods full of nonsense, so we should avoid them whenever we can.
The focus should be on quality food from natural sources (this can often be easier in foreign countries than it is in the United States, as it seems this country is built around grains, high-fructose corn syrup, sugar, and carbs!).
Here’s what you should be building your diet around:
- Meat: Real animals with four legs
- Fowl: Chicken, turkey, duck, hen — things with wings
- Fish: This also includes shrimp, lobster, crab, mussels, clams, and other water-dwelling creatures.
- Eggs: Chicken eggs, ostrich eggs, but not Cadbury Eggs!
- Vegetables: Dark, leafy green veggies are a favorite. No, corn is not a vegetable!
- Oils: Olive oil, coconut oil, avocado oil — think natural.
- Fruits: A good source of carbs, but they can contain lots of natural sugar and can be higher in calories, so limit them if you’re trying to lose weight.
- Nuts: Loaded with healthy fats but high in calories, they’re good for a snack, but don’t eat bags and bags of them.
- Tubers: Sweet potatoes and yams. Higher in calories and carbs, but good right after a workout.
- Bacon: Nature’s candy!
Every meal should have a protein source and at least one vegetable; add some fruits and nuts. Avoid dairy and grains, or only eat them in minimal quantities.
Now, I can already see your brow furrowing, and you probably have the following question: “What about rice and pasta? That’s all I eat when I travel!” I get it — the cheap backpacker diet consists of rice, beans, and pasta — the most calories for the least amount of money (usually freeing up more money for more drinking, haha).
These foods are pretty much just calories and carbs. If you’re trying to be healthy, make sure you are eating protein and vegetables too.Consuming some rice or pasta or beans is fine; just don’t make it the only thing you eat, just so you can drink more. Your body will thank you, I promise.
This is something I struggled with when I began traveling, until I made a commitment to myself to start eating better, which required me to start spending more money on food (to get protein, vegetables, etc.). I either saved up more money before I went on my trip (a few bucks can mean a great meal in many countries!) or saved it elsewhere (by spending fewer nights out drinking).
It requires a bit of discipline, but if you’re committed to staying healthy and not wrecking your body (and waistline!) while traveling, it requires you to make some changes.
You don’t need to just eat broccoli and chicken when traveling and ignore anything that tastes good. Instead, try to make 80% of your meals healthy, and then eat whatever you want the other few meals. Your body won’t balloon up after one bad meal, but if you let one bad meal become a month of eating poorly, it will cause problems.
So find balance: if you are going to eat a big unhealthy dinner, eat a small breakfast and lunch. If you just had a massive breakfast, skip lunch — it evens out at the end of the day. Skipping a meal can be called intermittent fasting and can be really beneficial actually!
I also implement the “never two in a row” rule. I never eat two bad meals in a row. If I’m in a location known for something unhealthy and delicious, I make sure the meals before and after are really healthy so one bad meal doesn’t become a habit.
The Nomadic Matt Nutrition Travel Strategy:
- Eat real food! Mostly vegetables, some protein, and then fruit and nuts.
- Beans, rice, sweet potatoes, and potatoes are OK in moderation.
- Avoid processed junk, sugar, and liquid calories like soda, juice, and so on.
- Implement the “never two in a row rule.”
Party with Purpose
I love parties. I’ll gladly stay up, stay out, and party with the best of them whenever there’s a chance something epic could go down. Just ask Matt! (Actually, don’t ask Matt — he knows too much.)
Here’s something you already know: drinking alcohol isn’t exactly healthy for you. But then again, neither is staying up too late, not spending enough time in the sunlight, spending too much time in the sunlight, playing video games for too long, eating unhealthy foods, etc.
And yet we all do lots of these things; we have to make trade-offs while we live our lives and have some fun.
I believe drinking can be done occasionally, in moderation, and a healthy lifestyle can still be achieved. If you decide that you want to drink, good for you. If you decide that you don’t want to drink, that’s fine too. You know yourself best: Be smart.
So, rather than tell you to give up drinking, let’s find a way to fit in into your schedule so that it allows you to be happy WITHOUT making your waistline bulge and giving you a raging headache.
Here’s the Nomadic Matt Healthy Drinking Strategy:
- Wine and liquor (sipped slowly) without mixers are the “healthiest” options.
- Light beers and good beers are next best, in moderation (duh).
- Sugary mixed drinks or energy drink-and-alcohol combos (I see you, Thailand!) are terrible for you. Sugar is literally the devil.
- Drink water between each drink. It works like a charm, I promise.
Now, calories from drinks can really add up, as can the crappy food you consume when you’re drunk…so try to party with a purpose. Wine, beer, liquor. Know yourself, and be smart about it.
You can also have some fun with it if you’re crazy like me. In Croatia during Yacht Week last year, I came up with a rule that I had to do 10 squats and 10 push-ups every morning for each drink consumed the night before. What started out as a joke among my boatmates suddenly became an accountability tactic. They GLADLY helped me count my beverages and then count my push-ups the next morning on the deck of the yacht.
Be Active, and Have Fun
Theodore Roosevelt, an adventurer in his own right, said it best: “Do what you can, with what you have, where you are.”
Instead of trying to be perfect, we can be “good enough” while we’re traveling. There are often once-in-a-lifetime experiences that require you to go off your food or exercise routine.
Exercise doesn’t need to consume your life either. It can be as simple as making an effort to sign up for a walking tour, opting to ride a bike through a city and getting lost on purpose, or hiking on small trips to prepare yourself for bigger trips.
You can also mix in some activities that don’t FEEL like exercise — but are:
- Tango lessons in Argentina
- Capoeira training in Brazil
- Muay Thai training in Thailand
- Hiking anywhere and everywhere!
Regardless of your level of fitness, there are fun activities native to the countries you’re visiting that can make for a great way to meet new people, train in an activity that is new to you, and get your heart racing! I like to think of them as missions or quests to complete in addition to just seeing the sights, but that’s just the nerd in me.
The Nomadic Matt Strategy of Healthy Awesome Traveling:
- Make exercise part of who you are. Walk more. Say yes to hikes.
- Strength-train at least once per week. Follow the playground workout!
- Eat real food. Don’t just go for cheap calories all the time.
- Never eat two bad meals in a row.
- Party with purpose! Drink water, too. Sugar is bad.
- Do the best you can. Every bit counts!
Remember, you don’t need to be “all or nothing” — you just need to be good enough. And every decision helps! Thanks again for reading, and I hope you take one piece of advice from today and use it to help you on your next trip!
Steve Kamb is the author of Level Up Your Life, now available in bookstores nationwide. When he’s not traveling the world, he runs NerdFitness.com, a worldwide community of average Joes and Jills helping each other live better lives.
Book Your Trip: Logistical Tips and Tricks
Book Your Flight
Find a cheap flight by using Skyscanner or Momondo. They are my two favorite search engines because they search websites and airlines around the globe so you always know no stone is left unturned.
Book Your Accommodation
You can book your hostel with Hostelworld. If you want to stay somewhere other than a hostel, use Booking.com as they consistently return the cheapest rates for guesthouses and cheap hotels.
Don’t Forget Travel Insurance
Travel insurance will protect you against illness, injury, theft, and cancellations. It’s comprehensive protection in case anything goes wrong. I never go on a trip without it as I’ve had to use it many times in the past. I’ve been using World Nomads for ten years. My favorite companies that offer the best service and value are:
- World Nomads (for everyone below 70)
- Insure My Trip (for those over 70)
- Medjet (for additional repatriation coverage)
Need to book your trip?
Check out my resource page for the best companies to use when you travel. I list all the ones I use when I travel. The are the best in class and you can’t go wrong using them on your trip.
Ashley
This is a great post and is really useful to me – since I’m at the beginning of the planning phase, and hadn’t really given this much thought. Question for Steve – why are beans something to eat in moderation? I would have thought I’d be able to eat much more of them, like other fruits/veggies.
Thanks!
Steve
hey Ashley!
Beans can be a carb heavy, calorie heavy food that can lead to weight gain if one consumes TOO many of them. However, I have no problem with beans, and I know for many vegetarians they’re the only source of protein often available in foreign countries.
Long story short: eat beans! If you’re worried about putting on too much weight or you see your waistline is expanding and you eat a lot of time, see if you can cut back a bit. Everybody is different and has different goals. If what you’re doing is working for you, keep going!
Ashley
Thanks for the reply – just now seeing it, oops. Funnily enough, after reading this post I actually heard you on one of my travel podcasts. I was like, “I know that guy!!” Love all the info.
John
Beans are fine. They’re high in protein and fiber so it helps if you want a satiating meal. Of course compared to eating greens it has a lot of calories, but 225 calories, 11 grams of fiber and 15 grams of protein for a cup sounds good to me.
Shelly Najjar, MPH, RDN
Beans are also a really good source of fiber and can help you stay full longer, which is beneficial to both budget and waistline!
Peter Horrocks
Hi Matt
I know it’s not so cool but do wear a helmet (if that’s you) when your climbing on a rope. I’ve seen guys hit by rocks falling out of the blue, it all happens very fast. Climbing is great but you need to be safe. I’m off to our local climbing wall in a few minutes, they are worth looking up on your travels too, a great way of keeping in shape.
Take care
Peter
Steve
Hey Peter!
Great point, and looking back I should have been wearing a helmet. Not that it makes my mistake any better, but I don’t believe I was given the option to wear one. Now that I’m older and wiser, I certainly would wear a helmet and take care of myself better.
Michelle
Love this! We workout nearly every single day since we have dogs. We either do some rock climbing, hiking, mountain biking, or just a nice ol’ fashioned walk 🙂
Anca
I have a completely different problem – for me, it’s easy to stay in shape while traveling – cause I’m basically on the move all the time. The problem is once I’m home and once I start working my everyday office job – I gain all the weight I lost while traveling in only a few weeks.
Brittany
Thanks for the great advice! I’m at the beginning of a multi-month trip, one of many to come, and I definitely needed to hear this. Staying in shape while traveling helps me feel better and do more, so it’s worth some small sacrifices!
Lauramay
I backpacked across Spain on the Camino de Santiago all of July and thought I was going to come back ripped. Well, when the markets are far and few in-between, the main lifeline in the small villages is fresh bread, and the wine is cheaper than water, it becomes tricky. Even with all of that I figured I was burning the calories because my bag weighed 23 pounds (double what I should be carrying) and we hiked 20-30 miles a day. Ended up gaining 5 pounds (and losing a few toe nails).
Looking back, I could have cut out some of the carbs and most definitely some of the wine.
Great advice about simple workouts and the Croatia squat challenge.
Sarah
I bring my TRX along and hang it on playgrounds, palm trees, whatever! It’s an awesome fitness tool for travels, as it is small (about the size of a cantaloupe packed) and lightweight. Plus, you get some really funny looks from people, which are amusing.
Lyle
TRX rocks!!!
Matt Pope
NM, thanks for another great article.
While traveling, I have had success with an app called “bodyweight”. It is a structured series of exercises using your body (aka calisthenics). Also, all the material downloads to your phone, so no connections are needed once installed (I think).
Titta & Thomas
Hi Matt! We found your blog today and we love it! We are a Finn couple doing our world trip “forever vacation”.
Today we have been on the road over four months and we have realized that eating healthy and doing some exercise once in a while keeps us better shape and we enjoy more our travel activities and adventures. And because really love to exercise when we are in Finlan, why wouldn’t we do it when travelling?
Without realizing we have done something very similar what you have written and advised.
Thanks for the great post!
Titta & Thomas
Holly
I’m actually really shocked about this article! I appreciate different diets work for everyone, so why advocate the paleo diet? Isnt most bacon full of nitrates? I’m also quite appalled that a solution to eating a big breakfast is to skip lunch!! This is more than likely going to lead to binging later on in the day! Of course, I’m no nutrition graduate but I do have common sense and a keen interest in research. I think it would be better to state the obvious (things you did say, like don’t eat bad every day) and exercise regimes but I think it’s poor to suggest to people what diet to follow. I was hiking for hours every day in New Zealand for two months and I felt like I needed carbohydrates. I would have a big dinner of carbs and protein to replenish all that was lost during the day. I actually maintained my muscle, and put on no weight. I think it’s important to say that no one diet works for everyone. Sure, paleo may work for some, but not all. For such a popular travel blog, I don’t think this message was the right one unfortunately. Also, most people don’t travel for years and years. I have been for 10 months so far and yes I have put on weight. But I have also been eating like the locals, having an adventure and experiencing different ways of life. In a world full of aesthetics (unfortunately), it’s sad that experiences sometimes don’t come before looks.
Meri Murphy
I totally agree, and yes, he did need to be called out on suggesting just one diet. His advice about skipping lunch was for sure a bad one if that’s not your normal routine. To me this represents another example of the common misconception that “what works for me will work for everyone. “
Pat
I think the cutting of carbs recommendation is relative to a traveler that does not participate in as regiment of an activity like you did for a long period of time. So for you, it made sense to have lots of carbs each evening to replenish your body’s burned calories.
RW
You guys need to kindly dispel the myth that “what” you eat has more of a relationship to weight maintenance than “how much”. End of the day, what macronutrient ratio you guys choose to employ has no bearing on your body’s trigger to lose, gain, or maintain your current weight. Calories are king. Eating 2000 calories of chicken & salad, vs eating 2000 calories of bacon & pasta will have the exact same effect on your weight. If 2000 calories a day is what you currently eat to maintain your current weight, than NOTHING happens. If 2000 calories is MORE than you currently eat, you will gain weight. If 2000 calories is LESS than you currently eat, you will lose weight. Stretch that out over a few weeks or months, and it’s easy to gauge which direction your waistline is going to go.
This is precisely why advice amounting to “eat less carbs”, or “follow the Paleo diet” is useless, with regards to bodyweight. It’s not the fact that eating Paleo is keeping you slim, or making you lose weight … it IS due to the fact that food items like salad and vegetables are way less calorie dense than something like pasta or grains. Eating lean proteins and vegetables doesn’t make you lose weight, but eating less calories does. Replacing pasta with vegetables in your meal = less calories.
When it comes to body composition and performance (how you feel, are you bloated, energy levels, etc.) is an entirely different matter. This is where the “one size fits all” approach of certain diets fall short. And yes, what works for some, doesn’t work for all. Some people thrive on high carbs, others … not so much. This is where experimentation comes in, and you need to listen to your body. This is also where the “lean meats and vegetables” type meal plans start to look better. Why? High in micronutrients (vitamins, minerals, etc.) and it’s very easy to look at a plate of chicken breast and broccoli and gauge the amount of calories on the plate. Much more difficult to do with a huge plate of lasagna and beer from a restaurant. You have no idea what’s in that. If it’s easy to track on the plate, it’s easier to keep yourself on target. However, don’t torture yourself … have the pasta from time to time!
Anyways, this has turned in to a novel. Apologies. The rest of the article was fine and had some good every day advice for the average traveler.
Lyle
Eat lots of vegetables if you can. Cooked, mostly, to avoid getting sick.
Shelly Najjar, MPH, RDN
I agree that one way of eating doesn’t work for everyone, but I do appreciate Steve’s focus on real food, lots of vegetables, being careful about liquid calories, his realistic approach to balancing out the “not as often” foods with healthier options, and his tips to stay active.
And while calories are calories, as one poster is noting, it’s good to eat a variety of foods to get all the nutrients you can since we don’t function well on calories, but need the variety of both macro and micronutrients in our diets. Here’s to healthy eating and travels!
Heidi
great article thanks! I always train & diet super hard before trips only to come back bloated and fluffy. Determined to find a balance for this years trips and your advice is great…must find playgrounds!
William
I always feel like I lose soooo much weight when I’m travelling. There’s definitely something good to be said about cooking your own food when you can and eating an extra portion every now and then. Travelling for me burns so many calories, i need the extra food.
Thanks for a great guide. Bookmarked.
Amy
Wow Matt (and Steve) this is one of my favorite articles I’ve read on your site! I love how you lay out a comprehensive (and yet, simple) plan that anyone can follow virtually anywhere on the planet.
Right now Nathan and I are really focusing on health and fitness (particularly because our wedding is in 3 months!!) so this really hit home. I am gonna give that playground workout a try.
Steve, we have a gym we go to 5 days per week. What is the best way to spend my 40-60 minutes as a 5’3″ lady looking to trim down? Running, elliptical?
Also, I love the inclusion of the paleo type diet. We have done that in the past and it really worked for us. Unfortunately, money is super tight right now and it is definitely hard to afford quality meats when we’re on a crazy budget. My suggestion to those out there is eating cheap yet healthy: sweet potatoes (super cheap), eggs, canned green beans (with no additives), bananas, applesauce, and cans of tuna. We’re not eating 100% or even 80% paleo at the moment, and sweet potatoes and bananas are a bit more caloric and carb heavy, but when money is an issue, those are awesome choices, I think.
Thanks for sharing this, y’all!
Kirsta
Woah! I’m all about the Nerd Fitness already, but until this article I hadn’t come across Matt’s FLYTE. I’m in the beginning planning stages of taking my teaching career from the classroom to the globe so I’ll for sure be looking into it!!
Curtis
Excellent post, Steve!
A lot of valuable information for travelers. I think intermittent fasting is a perfect option travelers. You don’t eat as much, but you feel better. I started it three weeks ago, and I’m down 9 pounds, and feeling better than ever. Very informational post.
Thank you!
Cassandra Tulloh
Great post! I moved from the US to Thailand to teach English. Back home I frequented the gym 4-5 times a week. Here in my little province of Nan, I have no gym! I have become the “coach” of my apartment mates and other foreign teachers. We complete body weight exercises, hold races, and play games like soccer and tag to stay healthy and fit. You are so right though- don’t worry about being perfect, worry about trying your best!
Meri Murphy
One challenge was weighing myself – my best way of keeping my eating healthy. To find an accurate (or any) scale this is what I finally worked out: go to a hospital or medical clinic. I would have my lodging proprietor write out the question in their language: “I would like to weigh myself. Can you please take me to a scale? ” (Was never turned down.) I found seeing the hospitals or clinics extremely interesting. Some were filthy, some not, all very informative.
Meri Murphy
Since going to a gym is part of my home routine & I was traveling 4 – 8 months at a time, at times I went to gyms when there was one The comparison with U.S. gyms was always interesting. I especially did this if I was staying somewhere longer than a week.
Megan
Oh man, liquid calories are SO my downfall – at home and abroad! Thankfully I feel more comfortable indulging while traveling…maybe it’s because of all the walking? Thanks for the tips! I stressed out a lot about keeping up my exercise regimen when I did a 5-month study abroad but I actually ended up losing more weight abroad than I did at home, thanks to all the getting around on foot.
Sofia Palomino
Excellent post, is helpful for all who like adventure sports, and it is always good to be in better shape when you travel because you do not know how you can affect other places.
Samy
Great post! One of the key ingredients to enjoying your time in new country, is having the energy to experience as much as possible in a short amount of time!
Karen
Great information. What’s for sure is that it’s easier to stay in shape if you’re not tied to a desk job surrounded by cakes and sweets! Still not easy in airports though, for me it’s so difficult to say no to the junk 😀
Pat
Hi Steve,
This was a very informative post. I really appreciate the insights! Question, are there certain places in the world where it is cheaper to choose certain proteins over others? I know a lot of coastal cities have cheaper seafood, but other than that I wasn’t too sure.
Thanks!
Valentina
Great tips to stay in perfect condition!
Zascha
I actually think I’m more fit when I travel. And for that simple reason that I usually walk for miles and miles every day. I lost weight when I spent my summer traveling in America – gained it all back when I went back to England. Great.
Stephen
Get some barefoot shoes and pack them in a ziplock bag, you can take them everywhere, and make a point to run. Some of my greatest memories from our trip around the world was on country trails or running through suburban sprawl. It is bye best way to get familiar with your environment, it’s free, and now with google maps and a smart phone getting lost is part of the goal!
Jeff Bell
Thanks for these awesome tips. I like the video about working out in the park. It is true that no one wants to look for a gym when traveling, but being out in a park is different.
I’d also recommend playing basketball or football (soccer) with the locals if you get a chance. They are usually at playgrounds.
Michael Dembenski
I came to the realization how out of shape I was 3 days ago on a mini hike, now only was I the last one to get to the top in a group of 20, now only did it take me 130 for a 25 minute hike not only did i take a break every few steps, this cute Asian preppy city who never hiked a day in her life showed me up.
Sara
Steve is the absolute best!
I found Nerd Fitness through an interview Matt did with him a few years back and since then my lifestyle has gone through a complete overhaul as far as fitness goes.
When I first started working out, I used to struggle with keeping up while traveling, but now I actually love what I do, that I figure out a way to happen regardless of where I am – with a gym or without…
Additionally, my mindset has changed so much that the activities I now look for while traveling or vacationing are actually physical activities that make my body stronger – hiking, archery, trying new classes like sword & buckler and tomahawk & knife, abd most recently, parkour, etc…
Thank you Matt and Steve 🙂
Marilynn
I realized some years back that because I drove the Baja, lived in two countries and enjoyed other travel that I needed exercise that was portable. I do yoga, no I do not tote a mat, I find a fit surface in my hotel room and stretch. It lowers my metabolism, costs no money on the road and is something you really can do anywhere. On the beach? Yes, it is done here in Baja on the beach. And if you do not want to lay on a floor; there are many stretches that can be done standing. Best work out I know of. Almost 68! and I can touch my nose to my foot!
Cameron Cobb
Great tips, guys! I’ve been following Nerd Fitness since I traveled for work a few years ago and needed to do workouts in my hotel room at time. Now that I’ve been traveling for the last 7 months these tips are even more useful. Love the videos and the body weight exercises! Thank you!
Grant Dollar
Great information here! It’s always good to hear other people’s thoughts about how to stay in decent shape on the road.
Mauricio Campos
One of the best blog posts I’ve read in a while. This is always a problem that I deal with when traveling. Do I indulge or should I stay consistent with my exercise and dieting? Happy to have found some guidance on being moderately healthy while trying to enjoy myself.
Vince
While I don’t think you should overly stress about it, I agree with how vital it is to eat clean while traveling. Excessive carb intake, dehydration, and large portions are three dieting mistakes that brought me down on busier days when I studied abroad with school last semester. Travel inevitably involves a lot of walking, so I’ve found you have to put good thought into your shoe. A thick sole or soft insole does NOT mean comfort. I chose a Merrell shoe and while they looked lame, they were incredibly comfortable.
Artie
Great post! I’ve been working on getting daily exercise and eating more healthy since the beginning of the year and have lost 15 pounds in just a month. Of course, traveling and foodieism are the loves of my life so I’ve been a bit nervous about my next trip. More than anything it’s great to hear that others have traveled and managed to maintain a healthy lifestyle while not missing out on local food and drink experiences. While I’m personally not a fan of the paleo diet, I am a fan of the Mediterranean diet (main difference being that healthy sized portions of bread and pasta are allowed, but red meat should be eaten sparingly) and I think that your tips for how to eat daily work well that diet as well!
Vanessa Lancaster
Great post. Made me chuckle as I generally do eat chicken and broccoli for dinner and omelette and spinach for breakfast. Eating in Oz and NZ is expensive. In cities in Oz the local markets were ace for cheaper and generally fresher vegetables. E. G. Paddy’s market in Sydney at the end of the day is awesome. I even got 3 avacado’s for $7.
I was doing HIIT sessions before I travelled and manage still to do a few a week and walk everyday.
Great post. Thanks!
Zara
Very informative post. It annoys me when blogs just state the obvious in posts, giving tips which are basic common sense, but this post gives some really good ideas that I had not thought of.
I am going to put into practice the ‘2 in a row’ rule. I often eat so badly when I am travelling and then feel awful when I get back that I lost track and sight of my fitness goals! Thanks for this post, it has really helped!
Westly Smith
Thanks for sharing this, Matt! I am so bad at staying in shape while I travel. . . Unfortunately I’ve adopted the mindset that I’m on vacation and that means letting myself go, too. Reading your post really helped to realize this isn’t a great mindset and it’s easy to get out of it and stay healthy and fit.
James
I haven’t been as lucky as you to travel the world! I think I’d change my job for those fun activities any day..lol!
I have only visited two countries and my visit only lasted 3 days, so there was no chance of thinking about any routines leave alone trying anything creative. Anyway, I plan to visit south America with my family later this year and I should borrow a few things from your ‘manual’
Herman K
Great tips!
Working out while has always been an enjoyable moment for me. Usually during a trip, I can be able lost 4-6 Kg and redesigning my shape! i love that!
Thanks a lot
Julian
Obrigado !
A lot of useful information, i’m doing daily bodyweight workouts since 9 months now, and I have never been in shape like this before.
I’m going to start crossfit here in Lisbon. I tried once, I loved it !
Amanda
I absolutely love this post! Thank you Matt and Steve!
When I went to Australia I was guilty of following the ‘cheaper is better’ strategy for my diet. As a result, my waistline suffered. In the future I’ll make sure to implement this plan when I travel.
John Cowell
I too think that diet and healthy eating is the most important thing to consider when travelling. It is hard – there are plenty of treats you will want to try out. Moderation is key. I always tell myself that the more I splurge, the less I get to try, because every stomach has its limits.
Jason
I find that since I have gotten into a routine with exercise its easier for me to keep it on vacation. What gives me the biggest issue is how much my diet can change on vacation. Don’t get me wrong I know what I’m doing when I order the loaded potatoe skins, but hey its vacation lol!
Rebecca
Lol if muay thai training doesnt FEEL like exercise, you’re not doing it right 😉
Tracey
Love the way you make exercise and nutrition so practical. Going on a two-week trip to New Mexico and will look for a playground to lead our women in your exercises. Thanks!
Sam Claassen
Wow, fantastic post! Probably the most comprehensive post of seen on fitness as a digital nomad. Has the perfect blend of fun and effectiveness while remaining totally practical and applicable. I particularly liked your section discussing diet, as that’s an area I’m not particularly skilled in.
Currently I’m working with a team to add more bodyweight exercises to the app that don’t require equipment or a lot of time–basically a perfect tool for DNs!
Sophie
For me, it’s still kind of magic and with my full time travelling it’s always more like “ooops, how did it happen” than a long-awaited goal.
I walk a lot (up to 30km/day), I exercise twice a month or every day for a week and then cold turkey, I lose my weight while doing beers and pasta and I gain on salads and zero alco ( did it once for 10 days, never again).
A bottle a day keeps the doctor away (dry red my fella) and many nutritionists observing my results shrugged already in dunno gesture looking at my weird results. I guess i’m thinner when I’m happy. The only rule.
Andrew Foster
Awesome article! I’ve been traveling around Australia, New Zealand, and Indonesia over the past 10 months, and will be going to SE Asia for the next several to round out my year abroad, and have implemented routines similar to this. It’s cool to hear that others have found similar ways of managing their health while traveling. I think I’ll start trying to look for parks and doing more strength training as well.
As for the water between drinks, I almost always start out doing it and either forget or lose motivation after the third or fourth drink haha.
Cheers!