This month I'm kicking off a new blog series focused on simple workouts you can do at home or while traveling using little to no equipment. But before I share the workouts themselves, I want to talk about something that's even more important: knowing when you actually need a workout...and when you don't.
One of the biggest misconceptions in fitness is that you have to stick to your normal routine no matter where you are. The truth is, movement should fit your life—not the other way around.
As someone who genuinely enjoys working out, people are often surprised when I tell them this:
I don't always exercise when I travel.
That doesn't make me any less committed to my goals. It means I'm looking at the bigger picture.
If I'm taking a quick weekend trip, I'm usually not worried about finding a gym or packing a bunch of equipment. Instead, I focus on being consistent before I leave and let the trip become a few days of active recovery. Between walking through airports, sightseeing, exploring new places, or simply being on my feet more than normal, I'm often getting plenty of movement without a structured workout.
Just because your routine changes doesn't mean you're falling behind.
Every Trip Looks Different
The longer I've coached—and the longer I've been on my own fitness journey—the more I've realized there isn't one right answer when it comes to working out while traveling.
Sometimes the best decision is to make movement a priority.
Sometimes the best decision is to enjoy the break.
For example, if I'm visiting family, I'm probably not going to set my alarm for 5:00 a.m. just so I can squeeze in a workout before everyone gets together for coffee a few hours later. I'd much rather enjoy that time with the people I don't get to see very often.
Could I make the workout happen? Probably.
Do I always need to? No.
Our bodies benefit from physical breaks every now and then, and mentally it's nice to step away from the routine too.
But Sometimes the Goal Comes First
Now let's flip the situation.
If I'm training for a race, my priorities change.
I'm much more intentional about fitting my workouts into the trip because I know they're part of preparing for something bigger. I'll often complete my long run before leaving if I can. I'll plan my mornings differently, prioritize sleep, think ahead about fueling, and make sure I have a realistic plan before I ever pack my suitcase.
One trip that really stands out was while I was training for my 50-mile ultramarathon.
Several months into that training, I helped my sister move from St. Louis to California. It was a four day road trip that required lots of time sitting.
Instead of stressing about it, I talked with my coach before we left. We adjusted my training plan around the trip so I knew exactly what needed to happen and what could wait until we got home.
That experience reinforced something I still remind myself—and my clients—today:
Fitness works better when you learn to adapt when needed and you know what is coming so you have every capablity to plan accordingly.
The Questions I Ask Before Every Trip
Whenever I'm getting ready to travel, I don't automatically assume I'll work out—or that I won't.
Instead, I ask myself a few questions.
- Will moving make me feel better?
- Do I have enough downtime to work out without feeling rushed?
- How consistent have I been over the last few months?
- When was the last time I intentionally took a break from structured workouts?
- How has my body been feeling lately?
- Will this trip naturally include lots of walking or other physical activity?
Those answers help me decide what makes the most sense.
Sometimes the plan is several workouts.
Sometimes it's one short workout.
Sometimes it's simply walking 20,000 steps while exploring a new city.
And sometimes the plan is no workouts at all.
The important thing is that the decision is intentional—not driven by guilt.
When You Do Want to Work Out...
One of the biggest barriers people run into is believing they need a gym or a room full of equipment to get in a good workout.
The good news is that isn't true.
Over the next few weeks, I'll be sharing several workouts you can do at home or while traveling using little to no equipment. Whether you're in a hotel room, staying with family, camping, or simply exercising in your living room, you'll have practical options that make movement accessible almost anywhere.
If you'd like to get started now, here are a few workouts I've shared previously:
- No Equipment, No Problem – A beginner-friendly full-body workout using only your body weight.
- Mini But Mighty – A full-body workout using inexpensive minibands.
- Household Hustle – A creative workout using items you probably already have around the house.
My hope is that this series helps you see that staying active doesn't have to be complicated. Sometimes movement means a strength workout in your living room. Sometimes it means a walk through a new city. Sometimes it means taking a few days to recover and enjoy the people you're with.
All of those can be part of a healthy lifestyle.
Because at the end of the day, the goal isn't to make your life fit your workouts.
It's to make your workouts fit your life.
