29. How to Stay Strong While Traveling

Vacation doesn't have to mean abandoning your health goals or obsessing over perfect routines. In this episode, Emily and AJ break down how to stay active while traveling without falling into the "all or nothing" mindset. From hotel-room band workouts and beach kettlebell sessions to hiking, swimming, and chasing kids around the pool, they share practical ways to keep movement flexible, enjoyable, and realistic while still fully embracing the vacation experience.

Essential Lessons:

Avoid the "all or nothing" mindset: Missing a workout or changing your routine while traveling does not erase your progress. Consistency and movement matter more than perfection.
Movement counts even if it's not a formal workout: Hiking, swimming, walking 20,000 steps, playing with kids, and exploring new places are all valid forms of exercise.
Travel workouts can be simple and flexible: Resistance bands, bodyweight exercises, kettlebells, and even sand-filled buckets or portable sandbags can create effective workouts anywhere.
Adjust workouts to fit the destination: Exercise should complement the vacation experience, not control it. A city trip may mean more walking, while a beach stay may allow more structured training.
Short workouts are still worthwhile: Even 20 to 30 minutes of movement can improve digestion, sleep, energy, and overall well-being while traveling.

"What is the environment around me, what things can I use, and what movements would I do. Don't think of necessarily the machines, but think about what movement I would do with my body, and how I would mimic that movement." - AJ

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

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Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.

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