Frequent travel can throw a wrench into your healthy eating and workout routine. An occasional off day won’t make a huge difference, but over time, your stress response also suffers when we’re not properly fueled and feeling the effects of poor sleep. And that’s before you factor in airplane germs and other travel souvenirs like stiff necks and back pain. Here are the travel hacks successful women rely on to keep their wellbeing and work performance from taking a hit.

Base Culture founder and CEO Jordann WindschauerCourtesy of Good Culture

Plan Ahead

Primary’s CEO and Co-Founder Lisa Skye Hain credits her friend, women’s transformational coach Elijah Selby Kogan, with teaching her many valuable travel tricks. Kogan’s philosophy is, “When you travel for work it is all about planning. It doesn’t take a lot of extra time but it is so worth it!” Scoping out healthy restaurants, grocery stores and fitness options near where you’re staying make it more convenient to get into a travel version of a healthy routine. On a recent trip, says Skye Hain, [My husband] Brian and I stayed near a Whole Foods and Equinox…and made it a priority to hit the gym at least once or twice during our trip.”

Base Culture founder and CEO Jordann Windschauer, who travels several times a month for work, says most of the habits she’s developed to stay sane “revolve around creating an environment that I enjoy, no matter where I am. For me, that means traveling with noise canceling headphones so that I can turn on soft, relaxing music that helps me to get some sleep, or focus on knocking out a few emails if the WIFI is working. I [also]  pack earplugs to use at night if the hotel is next to a highway or busy street. Creating this space for myself is an escape and something that I can control no matter what my surroundings are.”

Primary CEO and Co-Founder Lisa Skye HainChellise Michael photography

Pack Healthy Snacks And Stay Hydrated

Bringing healthy snacks can help you make the best of limited options on the go and bring some balance when you’re dining out a lot.

Tina Haupert, Nutrition Coach and Content Creator at Carrots ‘N’ Cake says, “You can always ‘supplement’…with your healthy picks” or use them to cobble together a meal. This is great if you need to make something to eat in your hotel room, get through a long flight or stave off hunger during delays. Some of her top picks include nut-and-seed-based bars, packets of nut butter, collagen powder, and fruit. She also loves “packets of unsweetened oatmeal, dried chickpeas, smoked salmon, salmon jerky, freeze-dried broccoli and kale chips.”

Skye Hain brings fruit bars, homemade trail mix or nuts plus fresh fruit. “I also love…chopped celery, orange peppers, cucumbers and hummus—if I can get it through TSA! Elijah likes to buy a basic salad at the airport and [bring] an avocado to add to it.”

Every single one of the women I interviewed for this piece listed hydration as a travel must. Bringing your own refillable bottle or purchasing water before you get on the plane can help you stay hydrated in-flight. Urban Remedy founder Neka Pasquale also recommends packing “high-water fruits and veggies like berries, apples, carrot and celery sticks.

Neka Pasquale, L.Ac. MS, founder of Urban RemedyUrban Remedy

Support Your Immune System

Pasquale, who has a background in acupuncture and functional medicine, supports her immune system by staying hydrated and making sure she covers her nutritional bases. Planes have low humidity, which means you are more likely to catch a respiratory virus (like a cold). Humidity keeps our airways moist so the lining can trap germs. When the air is too dry, the mucous can’t do its job, and viruses or bacteria can enter more freely.”

She drinks antioxidant-rich green tea and plenty of water. She adds supplements like vitamin A and vitamin C, liquid minerals and a green powder. "When traveling across time zones, she adds, “Melatonin can help your body get back into rhythm faster [so] you get a good night’s sleep.”

Tina Haupert, Nutrition Coach and Content Creator at Carrots ‘N’ CakeLucie Wicker Photography

Stay Active

Windschauer says, “On the road I work between 14 and 16 hours a day. During these long days it is extremely important for me to move my body. Whether this be a makeshift CrossFit workout in a hotel gym, a quick exercise in my hotel room or a stretch, anything is helpful and helps boost my focus and energy for the rest of the day.”  

No time to hit the gym? No problem! Haupert recommends high-intensity training (HIIT) workouts. “[It] gets the job done in a short amount of time! Plus, you can do them just about anywhere.”

Of course, sometimes life gets in the way. Windschauer says, “Do not beat yourself up about it! Life is stressful enough…Just do your best to get back on track the next day.”

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Frequent travel can throw a wrench into your healthy eating and workout routine. An occasional off day won’t make a huge difference, but over time, your stress response also suffers when we’re not properly fueled and feeling the effects of poor sleep. And that’s before you factor in airplane germs and other travel souvenirs like stiff necks and back pain. Here are the travel hacks successful women rely on to keep their wellbeing and work performance from taking a hit.

Base Culture founder and CEO Jordann WindschauerCourtesy of Good Culture

Plan Ahead

Primary’s CEO and Co-Founder Lisa Skye Hain credits her friend, women’s transformational coach Elijah Selby Kogan, with teaching her many valuable travel tricks. Kogan’s philosophy is, “When you travel for work it is all about planning. It doesn’t take a lot of extra time but it is so worth it!” Scoping out healthy restaurants, grocery stores and fitness options near where you’re staying make it more convenient to get into a travel version of a healthy routine. On a recent trip, says Skye Hain, [My husband] Brian and I stayed near a Whole Foods and Equinox…and made it a priority to hit the gym at least once or twice during our trip.”

Base Culture founder and CEO Jordann Windschauer, who travels several times a month for work, says most of the habits she’s developed to stay sane “revolve around creating an environment that I enjoy, no matter where I am. For me, that means traveling with noise canceling headphones so that I can turn on soft, relaxing music that helps me to get some sleep, or focus on knocking out a few emails if the WIFI is working. I [also]  pack earplugs to use at night if the hotel is next to a highway or busy street. Creating this space for myself is an escape and something that I can control no matter what my surroundings are.”

Primary CEO and Co-Founder Lisa Skye HainChellise Michael photography

Pack Healthy Snacks And Stay Hydrated

Bringing healthy snacks can help you make the best of limited options on the go and bring some balance when you’re dining out a lot.

Tina Haupert, Nutrition Coach and Content Creator at Carrots ‘N’ Cake says, “You can always ‘supplement’…with your healthy picks” or use them to cobble together a meal. This is great if you need to make something to eat in your hotel room, get through a long flight or stave off hunger during delays. Some of her top picks include nut-and-seed-based bars, packets of nut butter, collagen powder, and fruit. She also loves “packets of unsweetened oatmeal, dried chickpeas, smoked salmon, salmon jerky, freeze-dried broccoli and kale chips.”

Skye Hain brings fruit bars, homemade trail mix or nuts plus fresh fruit. “I also love…chopped celery, orange peppers, cucumbers and hummus—if I can get it through TSA! Elijah likes to buy a basic salad at the airport and [bring] an avocado to add to it.”

Every single one of the women I interviewed for this piece listed hydration as a travel must. Bringing your own refillable bottle or purchasing water before you get on the plane can help you stay hydrated in-flight. Urban Remedy founder Neka Pasquale also recommends packing “high-water fruits and veggies like berries, apples, carrot and celery sticks.

Neka Pasquale, L.Ac. MS, founder of Urban RemedyUrban Remedy

Support Your Immune System

Pasquale, who has a background in acupuncture and functional medicine, supports her immune system by staying hydrated and making sure she covers her nutritional bases. Planes have low humidity, which means you are more likely to catch a respiratory virus (like a cold). Humidity keeps our airways moist so the lining can trap germs. When the air is too dry, the mucous can’t do its job, and viruses or bacteria can enter more freely.”

She drinks antioxidant-rich green tea and plenty of water. She adds supplements like vitamin A and vitamin C, liquid minerals and a green powder. “When traveling across time zones, she adds, “Melatonin can help your body get back into rhythm faster [so] you get a good night’s sleep.”

Tina Haupert, Nutrition Coach and Content Creator at Carrots ‘N’ CakeLucie Wicker Photography

Stay Active

Windschauer says, “On the road I work between 14 and 16 hours a day. During these long days it is extremely important for me to move my body. Whether this be a makeshift CrossFit workout in a hotel gym, a quick exercise in my hotel room or a stretch, anything is helpful and helps boost my focus and energy for the rest of the day.”  

No time to hit the gym? No problem! Haupert recommends high-intensity training (HIIT) workouts. “[It] gets the job done in a short amount of time! Plus, you can do them just about anywhere.”

Of course, sometimes life gets in the way. Windschauer says, “Do not beat yourself up about it! Life is stressful enough…Just do your best to get back on track the next day.”

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