How to Stay Active on Vacation Without Stress
If you’ve ever packed sneakers and never took them out of your suitcase, welcome to the club. Travel can throw even the best routines off course—but that doesn’t mean your health has to hit pause. With a few intentional shifts, you can stay active on vacation, keep your energy steady, and return home feeling better (not behind).
In perimenopause and menopause, our bodies thrive on consistency. But that doesn’t mean rigidity. Your movement and nutrition can—and should—adjust when you’re away from home. Let’s break down how to do it without the stress.
Use What You’ve Got
Most hotels have at least a small fitness center—usually stocked with a few dumbbells, a cable machine, and maybe a bench or treadmill. That’s more than enough to create a quick full-body strength session. Stick with the basics: squats, rows, presses, and hip thrusts. These compound moves hit major muscle groups and give you the biggest return in the least amount of time.
Set a timer for 20–30 minutes and focus on quality reps. If all else fails? Find a stairwell, grab your resistance band, or use a bench at the park. Movement doesn’t need to be fancy to be effective.
No Gym? No Problem.
You don’t need a gym to get a great workout—you just need your body and a plan. Create a simple circuit with bodyweight exercises like air squats, push-ups, glute bridges, planks, and mountain climbers. Resistance bands are lightweight, packable, and perfect for travel.
Here’s a no-equipment sample circuit to try:
15 squats
10 push-ups (elevated on a bed or bench if needed)
15 glute bridges
30-second plank
Repeat for 3–4 rounds
Set your workout up before breakfast or while the family’s getting ready. The win is in doing something—not everything.
Anchor Every Meal with Protein
Travel often means more carbs, more treats, and a few extra indulgences (hello, vacation cocktails). There’s no need to panic or restrict, but one smart habit you can stick to is anchoring every meal with 25–30g of protein.
Why protein? It helps keep your blood sugar stable, reduces cravings, supports your metabolism, and gives your muscles the fuel they need—especially during perimenopause and menopause.
Pack protein powder, jerky, tuna packets, or single-serve Greek yogurt if you’ll have a fridge. It’s about being prepared, not perfect.
Walk Like It’s Your Job
Walking is one of the most effective and underrated ways to stay active on vacation. Whether you’re sightseeing, hiking, or just wandering the local shops, aim for 8,000–10,000 steps a day.
Walking increases NEAT (non-exercise activity thermogenesis), which is a fancy way of saying it helps you burn more calories throughout the day without a structured workout. Plus, it improves digestion, supports mental clarity, and boosts mood—yes, please.
Pro tip: use a step tracker on your phone or smartwatch to keep yourself gently accountable.
Hydrate Like It’s Your Full-Time Job
Airplanes, long car rides, hot weather, restaurant meals—all of it can leave you dehydrated. And in midlife, hydration becomes even more critical. Low water intake can increase fatigue, cravings, joint discomfort, and even hot flashes.
Travel with a refillable water bottle and stash a few electrolyte packets in your carry-on. Look for blends that contain sodium, potassium, and magnesium without added sugar.
Aim for half your body weight in ounces of water daily—and more if you’re sweating or flying.
Mindset Shift: Progress Isn’t All-or-Nothing
One of the biggest things that trips women up (pun intended) while traveling? The belief that if it’s not your usual routine, it doesn’t count.
But here’s the truth: consistency isn’t about perfection. It’s about showing up for your body in small, intentional ways—even if it looks different for a week. A 15-minute bodyweight workout still counts. Protein at breakfast still counts. Walking instead of lounging all day? Yep. It counts.
Vacation doesn’t have to be a break from your goals—it can be a beautiful extension of them.
Want a Plan That Travels With You?
If you’re looking for a strength program that keeps you consistent at home and on the road, Lady Warrior Meno Core was built for you.
It’s a phased training program designed for the changing needs of women in perimenopause and menopause. You’ll learn how to lift strategically, build muscle, avoid plateaus, and stay energized through every season—including vacation season.
No more random workouts or guessing what your body needs—just a clear path forward, whether you’re in your living room or a hotel gym.
You’ve got this, Lady Warrior.
Movement is a gift—and it travels well. 💪