Travelling places unique demands on the body.
Changes in sleep, meal timing, food choices, hydration, activity levels and stress can all affect how you feel.
For women over 40, hormonal changes during perimenopause and menopause may make these disruptions even more noticeable, contributing to fatigue, bloating, digestive changes and reduced energy.
A few simple strategies can make a huge difference.
1. Choose your destination and accommodation
Exercise
Every holiday has different physical demands. If you’re spending the day surfing, skiing, hiking or exploring a new city on foot, you’re already doing plenty of movement.
If your holiday is likely to involve long days by the pool, cruising or relaxing, think about where you can fit in a walk, gym session or bodyweight workout to help maintain your routine.
Things to consider:
- Hotel or apartment gym
- Local gym with casual passes
- Walking tracks nearby
- Beach or park facilities
- Pool
Food
You don’t need to cook every meal while you’re away, but having access to basic kitchen facilities can make a big difference.
Preparing your own breakfasts, snacks or the occasional meal allows you to include plenty of protein, fruit and vegetables, while also saving money and reducing the temptation to rely on convenience foods or restaurant meals for every meal.
Things to consider:
- Kitchen facilities
- Food storage available
- Supermarkets nearby
Need some meal inspiration?
If you’re planning to cook a few meals while you’re away, my recipe books are packed with quick, high-protein recipes made with simple supermarket ingredients – perfect for healthy holidays.
2. What to pack
Packing a few health and fitness essentials can make it much easier to maintain your routine while you’re away. Rather than hoping you’ll find what you need at your destination, a little preparation makes healthy choices the easier option.
- Mini massage gun or other small recovery tools
- SBF bands for hotel room workouts
- Phone tripod to follow video workouts
- Training shoes
- Any specific fitness equipment
- Snacks for the travel
- Zip-lock bags or small containers for snacks
- Travel water bottle
- Any supplements you take consistently
3. Get Organised Early
Menu plan
You don’t need to plan every meal, but having a rough idea of where and what you’ll eat can help you make healthier choices and avoid relying on convenience foods when you’re tired or hungry.
Think about:
- Which meals you’ll prepare yourself.
- Which meals you’ll eat out.
- When you’ll need snacks.
- Any activities that may affect your meal timing.
Food shop
Stock up on foods that make healthy eating easy, such as:
- Greek yoghurt
- Eggs
- Fresh fruit
- Salad & vegetables
- Lean meat or chicken
- Milk
- Frozen vegetables
- Wholegrain bread or wraps
- Healthy snacks
Check out the local area
Take a few minutes to familiarise yourself with your surroundings.
Look for:
- The hotel gym or pool
- Walking tracks
- Parks or beaches
- Cafés and restaurants with healthy meal options
4. Focus on Your Daily Habits
Focus on a few daily habits that help you feel your best. These become your non-negotiables, no matter where you’re staying or what you’re doing.
This might include:
- Hit your daily protein target
- Drink 2–3 litres of water
- Move your body for at least 30 mins
- Stick to your morning routine
- 7-8 hours sleep
- Take creatine
- Stretching or mobility work
- Gratitude practice
- Eggs at breakfast instead of toast or cereal
- Boiled eggs for snacks
- A protein smoothie if breakfast options are limited
- High-protein dairy options eg. cheese, milk
- High-protein carb options eg. bread, pasta, pizza bases
- Meat in salads and wraps
- Cottage cheese and crackers if you have access to a fridge
- Protein bars or snacks as a backup option
- Jerky, tinned tuna & rice for travel days
5. Other Considerations
Alcohol Intake
Enjoy a drink if you choose, but remember that alcohol can have a greater impact during perimenopause and menopause. It may:
- Disrupt sleep quality and increase night-time waking
- Worsen hot flushes and night sweats
- Increase dehydration, particularly in hot climates
- Slow muscle recovery and reduce muscle protein synthesis
- Increase appetite and make it harder to regulate food intake
- Contribute to bloating and fluid retention
- Leave you feeling more fatigued the following day, making it less likely you’ll stay active
Be Flexible, Not Perfect
Holidays are there to be enjoyed. One indulgent meal or day off training won’t undo your progress.
Instead of striving for perfection, aim to make good choices most of the time and enjoy the experiences that are worth it.
Don’t Skip Meals
Many women skip breakfast or lunch because they know they’re eating out later. This often leads to excessive hunger and poorer food choices.
Eating regular, protein-rich meals throughout the day can help regulate appetite and energy levels.
Expect Some Bloating
Travelling commonly causes temporary bloating due to:
- Changes in routine
- Higher sodium intake
- Long periods of sitting
- Dehydration
- Different meal timings
Enjoy The Experience
Your holiday is about making memories, relaxing and enjoying new experiences, not stressing over every meal or workout.
Stick to your non-negotiables, then allow yourself to enjoy the rest without guilt.
Healthy Habits Should Fit Your Lifestyle
Real life includes holidays, weekends away, family commitments and busy schedules. The best nutrition and exercise plan is one that fits around those things, not one that falls apart because life gets in the way.
That’s exactly what I teach inside my 4 Week Starter Challenge.
You’ll learn how to build realistic habits that support your health, strength and body composition for the long term.
These results weren’t achieved by avoiding holidays or waiting for the perfect time. They came from following a realistic plan and staying consistent over time.