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How I Stay in Shape While traveling the World full-time

Updated: Feb 8

No gym, No problem habibi ;) 

One of the biggest reasons we want to become a digital nomad is freedom, right? You want to go out, enjoy the food, and live life to the fullest. But you still want to look fit, healthy, and sexy ;)  You wanted all eh! 

So here are my tips on how to stay fit and healthy while constantly travelling that will give you long-lasting results, wherever you are in the world.

Implement a “Sunday Habit” 
Your Sunday could be the first day of your arrival in your new destination!!!

Being always on the move makes it hard to stick to rigid routines. My number one tip for this is to take 10-15 minutes every Sunday or the first day of your arrival to mark in your calendar which days you want to exercise or engage in any kind of physical activity. Make sure to note the time and location.

For example:
I aim to achieve 10k to 15k steps daily, regardless of where I am or how busy my schedule is. While I don't necessarily schedule the steps, what I do plan is as follows:

When I have access to the gym, I follow a different program.

When I don't have gym access ↓

  • Monday 5 am: sunrise Run 

  • Wednesday: Quick upper body Workout (at home, park, or beach) 

  • Thursday: Lower body workout ( at home/ park or beach) 

  • Friday: Sunset biking ride 

I don't rely on one schedule; sometimes I'm lucky to get an Airbnb with a gym in the building, or with access to some dumbbells in the apartment, or I meet a friend who has a gym at their home, so it really depends...

That's why taking a few minutes on the first day of your arrival in the new city to plan will help you create clear but flexible weekly routines that will keep you active in the long run. To make sure you don't forget about your new Sunday habit, make it a little harder by putting a weekly reminder in your calendar right now. Set a date with yourself and commit to shaping your best self!

Keep an eye on what you are eating! 

It doesn’t matter if you are staying for one night, one week, or a month in this new city. It also doesn't matter if you are a fan of trying local food or sticking with international cuisines. I'm not going to be annoying and advise you to cook at home, which I believe we all should do. Instead, I'll be realistic, especially for short-term stays in a place where you are not used to cooking and dealing with the hassle of buying your favourite spices or purchasing a big bottle of olive oil that you'll only use for a week at most. It can be quite bothersome, especially when eating out is a significant part of exploring the country's cuisine.

That's why balance is everything. Once I arrive, I head to the supermarket and stock up on lots of fruits, vegetables, healthy snacks, and some eggs. When I go out, I focus on meals that are full of protein, like grilled chicken and salmon, as well as dishes rich in nutrients. This way, I can maintain my muscles even when I'm not lifting weights.

Start the day with a quick morning routine
To prepare yourself not only physically but also mentally to live a more active and healthy life it helps a lot to start every day with some physical exercise. That doesn’t have to be a full workout, not even half a workout. It can be a 5-minute yoga routine or a combination of some holistic full-body exercises such as Squats and Push-Ups. The idea is to make it quick and easy, so you can do it every day and make it become a healthy morning habit.

Implement flexible intermittent fasting

You want to enjoy a night out with your friends. You might not want to say no to a yummy dinner, a glass of wine or two, or whatever. And obviously, you don´t have to. To guarantee you this freedom on the one hand and make sure to reach your fitness goals on the other, we only have to find a way to compensate for this calorie surplus afterward. For that, you could implement a new habit which I call flexible intermittent fasting. 

This practically looks like this: 
Allow you and your body 14–16 hours of fasting after the last meal or drink of the day, non-sugared tea, coffee, and water excluded. This habit is not only useful to lose weight but also helps your body reduce inflammation and fatigue. So including these daily fasting phases not only helps you compensate for last night’s calorie intake but also makes you feel fitter and healthier in the long run.

It's the 29th of January as I write this article. Since the beginning of the year on 01/01/2024, I've been practicing a 16-hour intermittent fast, and I have already lost 6 pounds. My goal is to lose 11 pounds by March 1st, and I genuinely hope to achieve this objective. However, starting February 5th, I will have to stop heavy weightlifting due to an upcoming surgery. This surgery requires me to avoid any activities that might increase my blood pressure and heart rate.

As a result, my focus for the next six months will be on sticking with intermittent fasting, engaging in long walks, and maintaining a super healthy diet. 

Travelling, whether for business or pleasure, is one of the great joys of life. You have a chance to experience life differently and enjoy a change of scenery, food, climate, customs and people. Being fit and healthy enough to enjoy travelling is a gift you give yourself. Returning home without a nasty surprise when you step on a scale is a bonus. The more you travel, the more important it is to stay healthy on the road. 

Safe Travels!

Thanks for reading my habibis xx
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