Traveling Healthy

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Lookie!  I actually packed my running clothes for this trip. 


But I didn’t use them.  🙂


I REALLY considered waking up early to run on the hotel treadmill, but that seemed mildly torturous on many levels (alarm clock + dreadmill = uuuuugh!).  So instead, I slept in and plan to run when I get back to Charlotte.  Should’ve just kept my shoes at home and made my suitcase lighter!  I KNOW I never workout during short out-and-back trips. 


I checked out the continental breakfast before leaving my hotel, but it was pretty lackluster, so I just snagged an apple and coffee.


I’m currently chilling in the Philly airport, happy to conclude a whirlwind month of traveling for work.  In November, I’ve flown on 6 flights + drove 8 hours in one day for work.  I love doing presentations, but I’m not a fan of traveling.  :)  When are we going to invent that teleportation device!?


At the airport, I resisted the very strong urge to go to the XpresSpa and get my nails and brows done.  Whoever invented in-airport spas was a genius, don’t you think?


Onwards to breakfast:


An egg, cheddar, and spinach wrap from Au Bon Pain.


And a banana.


Healthy living tips that I’ve learned (the hard way) from traveling so much this month:


  • Starbucks has some really healthy options when you’re in a pinch (Perfect Oatmeal, Vivanno smoothies)
  • Plan ahead!  Exercise before you leave on a really short business trip because, if you’re like me, you probably won’t have the time or energy to do so on location.
  • Carry a stash of bars and fruit in your bag.  Continental breakfasts are great place to snag free fruit for later.
  • Although a full workout might not be possible, you can do the 100 push-ups and 200 situps challenge in your hotel room!
  • Research your hotel area beforehand for fun and healthy food options.  My hotel offered a traditional English Afternoon tea, and I would’ve loved to go but it required reservations. 🙁
  • Hit up the grocery store on location and stock up on fruit, yogurt, and other snacks (especially handy if you have a fridge in your hotel room).
  • Bring a reusable water bottle with you, and chug that H20. 
  • Wash your hands…all…the…time… so you don’t get sick from touching hotel elevator buttons, handrails, airport bathrooms, etc.
  • The Ambiance app for iPhones will create awesome ‘white noise’ and block out all the creepy hotel noises so you can actually sleep.


What healthy tips have you discovered while traveling for work (or pleasure)?



  • Liza November 18, 2010, 9:17 am

    I always pack my workout clothes when I travel. Even if all I get to do is walk around the block a couple times I still think it’s worth it!

  • Camille November 18, 2010, 9:20 am

    When I travel I always, always, always, no matter where I am going, pack running shoes. So many times I have just assumed that I wont need them and then wanted them so badly!
    Also, unless it is a long trip, I always put myself on a cash budget. It’s easy to rack up a decent credit card bill on random things!

  • Jackie (ananda prana) November 18, 2010, 9:21 am

    I’ve never been to a spa at the airport but if I had a serious delay, I’d give it a try! Getting my nails done would probably help me calm down (I hate flying!).

  • Carolyn @ EatWell. LiveWell. BeWell. November 18, 2010, 9:22 am

    Currently sitting in the DC airport, I travel a lot for work. I carry a kitchen with me normally. Currently in my backpack, I have 2 bowls of pineapple, 4 apples, and an empty bottle of water.

    Some tips –
    1. The hotel gym normally has bottled water dispensers so you don’t have to drink tap water and you don’t have to buy another bottle.

    2. Ask for a fridge in your room. Instead of going out to eat, go to the grocery store and get salad stuff or sandwich/wrap items and set up kitchen in the hotel.

    3. Bring utensils from home, and if you are checking your back, bring a knife to cut fruit.

    4. Research hotel so you know if they have a good gym.

    5. Like today, I didn’t want to run before my flight, and I even hit snooze 3 times, but I got up and ran anyways so I can cross it off my list.

    I posted about staying healthy here:
    On the road again….

    Always be prepared… to eat healthy…

  • grocery goddess jen November 18, 2010, 9:27 am

    Definitely plan, plan, plan. I see so many friends who go on road trips with nothing to eat, and it blows my mind! A few years ago I suggested to my parents that they bring pb & j sandwiches on whole wheat with some fruit and they’ve done that ever since. It is so much cheaper to bring your own food when you’re flying or driving, and you know you’ll be able to get something healthy and tasty, and eat when you’re hungry!

  • Alina @ Duty Free Foodie November 18, 2010, 9:32 am

    On my last business trip, I decided not to pack my running gear. I would have to run in the hotel (which is never fun), so it just wasn’t worth it!

    It was such a great choice, since the shoes + outfit take up half my carry-on! From now on, only packing the running stuff in the summer, if I am going to a nice place with good jogging trails. Otherwise, exercise can wait till I come back.

  • Samantha Angela @ Bikini Birthday November 18, 2010, 9:33 am

    I like to shop at grocery stores and make my own meals when I travel. It’s cheaper and healthier and I don’t over eat.

  • Carolyn @ Lovin' Losing November 18, 2010, 9:33 am

    I had to REALLY make myself not go to the Xpress Spa in ATL after Foodbuzz. The airport prices held me back.

  • Tina @ Faith Fitness Fun November 18, 2010, 9:34 am

    What great tips for healthy traveling! I always try to remind myself that general activity tends to go up while traveling and its not a huge deal to miss out on more traditional or formal workouts.

    And oh how I would love if teleportation were possible. LOL

  • tina November 18, 2010, 9:36 am

    soy latte + banana + almonds or cashews = my favorite airport snack!!!!

    plus LOTS of water!!!!

  • Michele @ Healthy Cultivations November 18, 2010, 9:39 am

    Planning ahead is so important. I try to also check out the area restaurants online ahead of time so I can plan a little that way too. I always need to know where the local Starbucks or two is located.

    Plus, I find that most gas stations have bananas and Clif bars these days.

  • Jessica November 18, 2010, 9:41 am

    I always drink lots of water and avoid caffeine. And I’d much rather find a grocery store than have to eat out for every meal. I also bring a little travel candle with me for my hotel room in a comforting scent like lavender.

  • Sarena (The Non Dairy Queen) November 18, 2010, 9:43 am

    Those are GREAT tips! I definitely travel with fruit and bars, but I research my area and hit up the stores there too! Have a sage trip home Caitlin!

  • Karen November 18, 2010, 9:50 am

    LOVE the Ambiance app on my phone. Use it all the time!!

  • rebecca lustig November 18, 2010, 9:50 am

    whoa. the ambiance app sounds so cool. what will they think of next?!

  • janae @ hungryrunnergirl November 18, 2010, 9:57 am

    You travel so much! Great tips especially about the one to stock up on fresh produce and snacks to keep in the hotel room. I hate spending so much money on food when I am traveling and the grocery store is a lot cheaper and healthier:)

  • Jen @ Canoe of Life November 18, 2010, 10:07 am

    I make my own oatmeal packets and bring a reusable bowl along so I can make hot oat using the in room coffee maker to get hot water- ready in minutes! And even if there is no time to work out, I always head to the gym to refill my water bottle!

  • Angela @ Eat Spin Run Repeat November 18, 2010, 10:07 am

    I love these tips!! I usually pack my running gear when I am traveling (not that it’s anywhere near as often as you!) and usually manage to squeeze in a run, but it’s not always a great one because a lot of hotel gyms have equipment that looks like it belongs in a museum! (At least where I’ve stayed, that’s been the case). I think room workouts are great, and traveling with resistance bands is a way to add resistance if you want to do strength work too.

  • megan @ blackberries for jam November 18, 2010, 10:16 am

    I always carry along Starbucks via packets when I travel (and a travel mug), because I must have coffee immediately and sometimes the coffee that’s available is just crap! I also always pack my running gear because I love to explore new places by running and it keeps me sane and energetic.

  • Natalia - a side of simple November 18, 2010, 10:23 am

    As far as your not working out while traveling on this trip, I think it’s safe to say that it’s totally the thought that counts 🙂

  • Ellen@FirednFabulous November 18, 2010, 10:25 am

    I hate when I pack workout clothes for a trip and don’t use them! It makes me feel so guilty. But I agree, pushups, situps, squats, etc. are all good things to do on a quick trip. Doing just a little bit helps keep you motivated and on your routine. Jumping squats are my favorite—killer cardio!

  • Jillian@ Reshape Your Life November 18, 2010, 10:31 am

    I don’t travel often, and I haven’t traveled since I’ve started making healthier choices, these are great tips! I can’t wait to use them when I fly home for christmas!

  • Kelly November 18, 2010, 10:35 am

    Hey at least with all the traveling you’ve done, you probably accumulated some sweet frequent flyer miles!

  • Anne @ Life is a Joy November 18, 2010, 10:40 am

    The Westin hotel chain has little running maps (online and at the hotel) with 5k and 8k mapped runs. Some even have running concierge’s that will go for a run with you. Safety first!! I also like to use stairwells in the hotel for a fun and challenging workout. Always travel with oatmeal, raisins and almonds!!

  • Sana November 18, 2010, 10:46 am

    I think traveling makes me so tired that I just lose my appetite so I have to remember to eat! I always hit up grocery stores instead of restaurants 🙂

  • Halley (Blunder Construction) November 18, 2010, 10:54 am

    Fiber + Emergen-C are my most important travel companions! Also, I always pick up a package of peanut-butter crackers when I travel. Something my dad does and I picked it up from him, quick source of energy for long travel days.

  • Sarah @ Long Legs Healthy Life November 18, 2010, 11:03 am

    I love that iPhone app!! I have used it in so many hotels, and even to sleep on a plane or in the car.

  • Cailin @ Stir Crazy November 18, 2010, 11:23 am

    If you can squeeze in a workout, my tip is to get outside! Whether it’s a walk, a run, a bike ride… it’s fun to explore new areas. When we were in SC, we went for a run. We ended up getting lost, but found a very cool running/walking path and a beautiful bridge.

  • Emma (Sweet Tooth Runner) November 18, 2010, 11:30 am

    Pack workout clothes, and try to get in early morning exercise!
    Also, if you are travelling abroad and have dietary requirements (I’m a vegetarian), always check out how good the hotel/area is at providing for you! When I went to Spain, they didn’t understand at all! Dinner was a plate of greens, with ham sprinkled on it the first night! After that, they just gave me the greens with a big knob of butter on top! 😛 Since then, I’ve always taken plenty of food with me 🙂

  • Morgan @ Life After Bagels November 18, 2010, 11:30 am

    When I travel for work it’s often with other colleagues so I always try to convince (bully) someone to meet me for a morning workout, then I’m obligated to go.

    Last work trip I went down to the gym by myself the first morning. My brand new boss was there working out, which felt kind of awkward at first, but then it was like hey – was an awesome boss – he enjoys fitness!

  • Meredith November 18, 2010, 11:32 am

    Caitlin, I just wanted to let you know my husband and I made your corn casserole recipe last night and we loved it! We are definitely going to make it next week when we host our first Thanksgiving. Thanks for another great recipe!

    • Caitlin November 18, 2010, 1:42 pm

      I am so glad you liked it – that’s one of my fav recipes!

  • Jamie @ Food in Real Life November 18, 2010, 11:40 am

    I always bring my workout stuff even if I don’t know if I will make time for it. I usually end up wearing my big ugly running sneakers on the plane to save room in my suitcase. Have a safe trip, and hope you aren’t stuck in the sucky Philly airport for too long!

  • A Life Without Ice Cream November 18, 2010, 11:59 am

    Loved the tips!

    I’ve always been a fan of the food stash when I travel and it all started because of my food allergy (dairy) making it harder to find quick on the go stuff that’s also healthy.

    I also always pack my running gear for business trips but rarely ever lace up. Depending where I am I usually end up getting distracted by my new surroundings and just go for long leasurly walks. All works out in the end I guess. Also I figure, the time I don’t bring the running gear is the time I’ll really want it!

  • Kelly November 18, 2010, 12:03 pm

    I did a similar post to this about a month ago and included my own tips! 🙂

  • Beth @ DiningAndDishing November 18, 2010, 12:06 pm

    I try to get everywhere on foot. It’s healthier, cheaper and a great way to explore my new surroundings!

  • emily November 18, 2010, 12:10 pm

    One tip I follow (just In general when dining out) is to determine whether or not a splurge is “worth it.” Packaged cookie on an airplane? I should pass. Pinkberry in NYC when my hometown has no Froyo? Hell yeah, fill me up a large!

  • Jessica @ The Process of Healing November 18, 2010, 12:24 pm

    I LOVE to travel!

  • Gabriela @ Une Vie Saine November 18, 2010, 12:40 pm

    Were you at the Radnor hotel? I’ve been to a couple of tea services there 🙂

    My best tip is to incorporate exercise into sightseeing! Take fewer cabs and walk as much as you can- you see more AND it’s cheaper!

    • Caitlin November 18, 2010, 1:42 pm

      I was at the Villanova Conference Center. It was super nice!

  • Jaclyn November 18, 2010, 12:51 pm

    I was just in Philly this weekend, too!
    That’s a lot of traveling, but obviously a good thing for you + operation beautiful!
    I agree, sometimes (like this last weekend,) traveling can be a nightmare, but sometimes, I enjoy it! It is harder it seems, to stay healthy on the road though.. good tips. I like Sbux new healthier options too 😀 haven’t tried the smoothies though!

  • Jaclyn November 18, 2010, 12:52 pm

    My best tip is also to walk everywhere – a great way to sneak in exercise and a great way to see the city!

  • chelsey @ clean eating chelsey November 18, 2010, 12:53 pm

    I try to walk everywhere when I’m traveling. That way, I don’t feel so bad about not working out!

  • Susan November 18, 2010, 12:59 pm

    This might be too personal a question, and if so feel free to ignore…but I’m curious how this works…. Do you personally pay for all this travel and hope that it leads to more book sales, or does your publisher cover everything for you as part of your contract?

    • Caitlin November 18, 2010, 1:44 pm

      These are separately paid engagements. I have a speaking agent through the Penguin Speakers Bureau who helps me find gigs. I could never pay for all this travel, as much as I would like to just fly around, doing talks! 🙂

  • Holly @ couchpotatoathlete November 18, 2010, 1:13 pm

    I always bring my own snacks — sometimes bringing a bag of apples, granola bars and other foods in my carry-on bag. I also ask for a fridge in my room if it isn’t provided already — most hotels are very good about having them available.

  • Rachel @ Bloomingbuzz November 18, 2010, 1:14 pm

    When traveling, I find it especially important to get enough rest at night. When I’m not tired, I’m way more excited about morning workouts and adventurous when it comes to exploring the city. (And everyone tends to get along better, too 🙂 )

  • Mary (What's Cookin' with Mary) November 18, 2010, 1:17 pm

    Thanks for all the tavel tips Caitlin. I don’t fly much, so this will really help me out! I’ll be flying to Tahoe next month… Copied and pasted into a word doc 😉

    A while back you posted about how you make your yogurt messes look so pretty… I finally tried it out and it’s SO COOL! I made what normally looks like a jumble of food going into a crockpot look like pretty 😀 I was SO excited. Showed the husband and he said ‘how did you do that??’ …and I replied ‘ funny you should ask…’ and told him how you prop up your bowls to get that neat layering effect. Anyway, just wanted to thank you for sharing that tip bc it made the pictures in my last post ROCK!! 😀 😀

    • Caitlin November 18, 2010, 1:44 pm

      hahahah that’s a cute story 🙂

  • Ali @ Food, Fitness, Fashion November 18, 2010, 1:17 pm

    Those are great tips! I would add that you can get an iPhone app that tells you where the closest Starbucks is, since they have health options, this is a great tool 🙂 Have a safe flight!

  • Clare @ Fitting It All In November 18, 2010, 1:27 pm

    Definitely bring food to the airport with you – you CAN bring it through security! And if you have a Garmin, you can run anywhere – no need to “find a route”!

  • Laura @ Sprint 2 the Table November 18, 2010, 1:44 pm

    I always forget about that Ambiance app!

    Travel is a way of life in my job, so I always make sure to bring workout clothes. Sometimes having to lug around extra shoes is motivation enough to use them! Going for a run is one of my favorite ways to see a city – you miss so much in the back of a car.

    Extra water is also key, as I find that air travel dehydrates me. Other airport must-haves: pretzels, fro-yo, and skim lattes. And a vodka-soda if it has been an especially long day. 🙂

  • Amanda November 18, 2010, 2:02 pm

    Travel with an empty Nalgene (bartenders at airport restaurants will typically fill it with water for you, saving $$ on bottled water). I also always take a package of baby wipes with me – great for cleaning hands, wiping down tray tables and armrests on airplanes, disinfecting door knobs and faucets in hotel rooms, etc.

  • Julia November 18, 2010, 2:07 pm

    caitlin! so, totally totally unrelated to your post, but i read this blog post today and immediately thought of maggie and james haha:

    enjoy! 🙂

    • Caitlin November 18, 2010, 2:42 pm

      i freaking LOVE hyperbole and a half

  • Paige (Running Around Normal) November 18, 2010, 2:20 pm

    Thanks for mentioning the ambiance app! I’ll have to use it. Great tips 🙂

  • Maddie November 18, 2010, 2:22 pm

    Great tips for travel! I don’t like traveling that much either but when I do travel I always make sure to bring snacks because airport food is usually expensive and if you are in a rush and can’t buy food you have a back up.

  • erica November 18, 2010, 2:44 pm

    i love all these travel tips!
    i have yet to see a spa in an airport! i really would love that if i could find one!

  • Amber K November 18, 2010, 3:21 pm

    I very rarely travel, so all I have really done is remember to bring snacks and stop at grocery stores.

  • Nicole November 18, 2010, 4:09 pm

    I’ve also been doing a lot of traveling the last few months and love the tips! I always look for a starbucks or ABP for healthy options. I think my least favorite airport in terms of healthy options was Denver, CO and I was shocked given that the state has one of the lowest BMI average. Maybe it was just my terminal?

    What hotel is this in the Philadelphia area that has an english tea? I would love to go!

    • caitlin November 18, 2010, 5:24 pm

      It’s the Villanova Conference Center!

  • Kiran November 18, 2010, 5:34 pm

    Great tips Caitlin! Although I would love to add my disappointment for not preparing a packing list for my recent trip – major blunder, coz I left my precious camera at home! *sobs

  • Miranda November 19, 2010, 10:00 am

    Great tips and perfect timing for sharing them right before the holidays! We travel by car 4 hours to my husband’s family, so I am always looking for new ideas for traveling healthy.

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