It’s tough keeping us out of Central America. There’s something about that warm tropical water that draws us in every time. I also thought there would be no better way to celebrate Julie’s birthday then to be surfing warm water waves and sweating it out on the deserted beaches of Nicaragua.


It looks like there are Julie fans everywhere, even in Managua, Nicaragua!!

I asked Julie what she wanted for her birthday and she definitively responded “take me to the warm water!”

So here we are.


As many of you know, staying on track with exercise and nutrition on the road can be a daunting task. You’re out of your routine. There are no go-to foods that you normally rely on. Your sleep might be a little off. You’ll probably have a few more cocktails than normal. And you should. You deserve it.

But what we don’t want is to return back from a holiday a few pounds heavier and softer. This is no bueno. So what to do you ask? Glad you asked 🙂 

Five simple practices that keep us fit on the road

I say “practices” and not “tips” because tips are for waiters. I forgot where I heard that before, but I absolutely love it. “Practice” means a lot more. Tips are something someone else “tells” you to do. Practices are something that you implement and experiment with. The key with practice is staying consistent. With a practice, you may mess up at times, but because of your level of commitment, you get right back at it and go after it again. You keep practicing in spite of imperfection and in time these practices become good habits.

As we’ve talked about before, it’s having those few healthy habits in place that will ultimately make the difference between a fit you and a fat you.

So, in no particular order:

1) Keep Your Expectations in Check

You want to know one quick way to ruin a vacation. Go into it with the expectation of losing weight. That’s a losing battle. Here’s a better way –  keep you expectations in check and try to come back home the same fitness level as when you left. Enjoy the food. Have a few cocktails. You deserve it. But make sure you follow rules 2-5.

2) Get Active Early

Something always comes up later in the day. Your routine is completely out of whack. Even if it’s getting up and going for a 30-minute walk or doing a quick HIIT workout. Do something active early and enjoy the rest of the day.

3) Bring Quality Snacks

Protein bars work great in travel situations. They are super convenient and are a great way to get a decent amount of satiating protein and keep you from going into meals hungry. Careful with most protein bars, they are filled with a bunch of crap and some have more sugar than a candy bar. These are our 2 favorite bars – Quest Nutrition Protein Bar Chocolate Chip Cookie and Rise Bar Protein Almond Honey*

4) Hydrate

This one isn’t too sexy, I know. But traveling can dehydrate you even more, especially if you are drinking alcohol. Shoot for a gallon of water a day. The best way to accomplish this goal is to bring a large water bottle (18-20 ounces) and fill it up 5 times per day. 5 times, that’s doable, right?  Plus it will keep you full and from thinking you’re hungry when you’re just thirsty.

5) Start with 20-30 Grams of Protein in the Morning


Breakfast at the Gato Negro (Black Cat) in San Juan Del Sur, Nicaragua

As I discussed in our last blog post here,  starting your day off strong with 20-30 grams of protein in the morning will set the tone for the rest of the day. It will keep you satiated and you’ll avoid being hungry 2 hours later.

There you have it. Our practices to help keep us fit while traveling.


What says Nicaragua more than packing 15 people into a pick-up!



Or maybe a beached panga..



Or how about the local “freeway “

I want to hear all about your travels. Let me know where you’re going and how you’re preparing!


*In an effort to provide full transparency, these are affiliate links which means we will receive a small commission if you use these links.

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