Whether you’re ready to take a much-needed vacation or meet for business, traveling requires a bit of planning ahead of time. This is especially important when it comes to maintaining an active lifestyle or getting in shape. As the saying goes, failing to plan is planning to fail. And lucky for you, I’ve already set up the perfect guide to keep you on track! Here is what I recommend you pack when traveling.

Equipment

Don’t let the word “equipment” scare you. I am not asking you to shove an entire gym in your luggage! Not only would that be insane to pull off (and expensive), it’s also not realistic. By equipment, I’m referring to light, portable items. 

These include things like:

• Jump rope
• Sliders
• Bands
• Yoga mat (skip the thick, heavy ones and opt for the lighter types; you can add extra padding with a towel or blanket at the hotel)
• Running or exercise shoes

And that’s it! Very simple. You can even fit these in your carry-on. Once you get to your destination, you can pop them out and squeeze in a few reps or a quick 5-minute workout challenge.

As a side note, there may already be enough equipment for you to use right at the hotel. Some already have a mini gym for you to train. Or, you can get creative like me and use your surroundings as equipment. For more on how to do that, check out this guide here.

Streaming Device

It’s almost impossible to travel without some piece of technology. No matter what you have, whether it’s a phone, tablet, or computer, keep that in your luggage and make sure you have a secure internet connection. Why? Because it allows you to connect to ZGYM, of course! As long as your internet is steady, you can still join me and everyone else for daily workouts. If you packed the right equipment, your options are wider. And if not, don’t go away! I have plenty of bodyweight series that will get your heartrate souring and train you like a mean, lean, fighting machine! 

 Try out any of the following series:

• Bodyweight Beginner12-Minute Body
• 15-Minute Fat Burn
• Body Crush

This isn’t only a plug for the ZGYM. Even if you’re not a member, you can either try one of my free workouts on YouTube or do someone else’s. The internet is jam-packed with free workouts ranging anywhere from power yoga to pilates and HIIT. Even better is that you can do all of these right in your hotel room. No need to Uber to a gym or pay for a guest pass. The ZGYM (and internet) has got your back!

Food

You can’t bring your refrigerator with you, but you can bring some things. I recommend keto or paleo bars that are low carb, high protein to keep you full and satiated. Mixed nuts, kale chips, nori seaweed sheets, and sugar-free meat sticks or jerky are all good options. These extra foods keep you from running to the convenience store for sugary sweets that’ll make you overeat and crash your blood sugar.

Supplement Wisely

Though not everyone needs to supplement, there are a few worth looking into. As always, talk to your doctor when it comes to choosing the right ones for you. Otherwise, here are some friendly suggestions:

• Electrolytes: Airplanes are notorious for sucking you dry. That’s why it’s important to stay hydrated! But there’s more to hydration than drinking water. You’ve got to ensure your mineral balance is in order. Otherwise, you’ll be peeing them out and ironically becoming more dehydrated. I recommend choosing a sugar-free electrolyte powder to mix into water. My favorite brand is Ultima Replenisher.

•  Magnesium: Why magnesium? For many reasons! First is that it promotes relaxation. And we all know how stressful traveling can be! Second is that it’s also very hydrating. So, if you’re not into electrolytes, consider magnesium instead! Third has to do with our bowels. Yes, I’m making a little poop talk. But it’s not unusual to have a bit of toilet trouble when traveling. Magnesium is known for improving bowel regularity (aka, a constipation miracle). My favorite brand, Natural Calm, comes both in a tube and in travel-size packets, so you can slip them into your purse, carry on, or suitcase and be just fine. 

•  MCT Oil Powder: Crave that Bulletproof coffee (or tea)? No worries! Bring some powdered MCT oil in a zip-lock bag and keep it in your suitcase. That way, you can add a little bit to your morning drink of choice whenever you’d like. 

•  Mushroom Coffee or Tea: While I wouldn’t call these supplements, they do help to give you a boost when traveling. With the Mushroom Coffee, you can buy them in little sachets and keep them either in your carry on or suitcase. They’re great for early-morning flights and will give you nice, smooth energy without the jitters (or runs). With tea, the sky’s the limit. For a natural energy boost, there’s green tea. If you want something without caffeine, there’s herbal. Need to chill out? Go with chamomile or lavender. Stomach upset? Pack ginger, fennel, or peppermint. Want something sweet and tart? Have some hibiscus! Most teas these days come in little packets, so they’re very easy to pack. 

•  Protein or Collagen Powder: Sometimes, we don’t have the best options during our travels. No worries! Many brands sell travel-size packets of their products, so there’s no need to worry about packing an entire tub. You can find a local coffee shop and ask for iced water and use it to mix your powder with. Either one of these choices gives you a nutrient boost and helps keep your diet in check. Vital Proteins sells both flavored and unflavored collagen packets that are safe for traveling.

•  Probiotics: There’s a time and place for everything. If you happen to have a really sensitive stomach or want to prevent traveler’s diarrhea, then probiotics might be a good fit. Look for a brand that doesn’t require refrigeration and contains zero added ingredients like fillers, binders, stearate, or maltodextrin (sugar). (Check out my post here on choosing the right probiotic.)

 Sleep Gear

Jet lag is such a drag. The very least you could do is make sleep as easy (and comfortable) as possible. If you’re already trying to balance your sleep, go the extra mile and pack some of these essentials:

• Blue light blocking glasses
• Eye masks
• Neck pillows (for the plane)
• Earplugs
• White noise apps (for your phone- no need to pack; download them)
• Low-dose melatonin (make sure it’s OK with your doctor- many travelers swear by melatonin for helping to readjust their sleep schedule and reduce jet lag)

Over to You

 There you have it, everyone! My top tips for what to pack while traveling. Trust me, planning ahead keeps you on track and accountable even when you’re away from home. The more you’re prepared, the less likely you are to give up or fear the unknown. Let me know what you travel with to support your lifestyle in the comments below!