For years, I trained for specific goals—spring break, weddings, summer trips—by pushing myself through endless cardio to shrink into a dress or bikini. Then I’d inevitably abandon all my healthy habits during the trip or event, overindulge, and return home feeling like I needed to detox—tired, bloated, and unhealthy.
Fast forward to today. With a mindset shift and a new lifestyle—one where prepping food while away is normal, and staying in condos or hotels with kitchenettes and gyms is part of the plan—vacations and work trips are built around wellness. My running shoes don’t just take up space in my suitcase anymore; they hit the pavement. And it all began with one mental adjustment: I vowed to honor my goals, no matter the location.
An Internal Shift
What do high-achieving women do when life gets full, their schedules shift, and they’re miles away from their home gym? They stay consistent. They pivot. They own their health—and it doesn’t matter where they are.
The new hustle isn’t about pushing through burnout, gritting your teeth during “guilt” workouts, or starting over every Monday. It’s about building routines that move with you, routines that are flexible, sustainable, and grounded in self-respect.
As a transformation coach for driven women, I’m often asked, “How do I stay on track when I travel?” But the real question is, “How do I take care of myself when everything (and everyone) is pulling me away?”
Here’s how. You anchor yourself by recognizing what you can do, not what you can’t. You let go of the idea that fitness only counts when it’s perfect, and you replace pressure with power. Your own power.
“The new hustle isn’t about pushing through burnout ... it’s about building routines that move with you.”
Setting Up for Success
Let’s break it down with actionable takeaways you can use today.
1. Identity before itinerary
Before the suitcase comes out, ask yourself who you are. The answer is, a woman who shows up for herself, no matter what. That’s the shift. You don’t need a 90-minute lift session. You need 15 minutes of ownership. Movement isn’t just physical; it’s mental, emotional, and energetic.
Add a calendar reminder on your phone: Move like her. (“Her” being your future self, living your best, strongest life.)
2. Hotel gyms are your secret weapon
You don’t need fancy machines, just a smart plan. Most hotel
gyms offer dumbbells, a bench, and a cable machine. That’s more than enough!
Focus on compound moves (like squats, presses, and rows), time-efficient workouts (like supersets or circuits), and intentionality over intensity. Don’t overthink it. Instead, commit to consistency.
3. Make the trip active (on purpose)
Fitness doesn’t have to look like a formal workout. Wellness should be woven into how you explore. Choose adventures that energize you: hiking, paddleboarding, biking, dancing, or walking the entire city. Every step counts. Every choice matters.
Paddle boarding photo by Kaspars Grinvalds - stock.adobe.com
4. Eat to feel good, not just to look good
Summer food can be soul food and still fuel your goals. I tell my clients to have the gelato. Savor that local dish. But bookend those experiences with high-protein meals, greens, hydration, and mindful portions, without guilt. Your body will thank you!
And when you return home, remember you’re not starting over—you’re building momentum. Imagine coming back from vacation or a work trip more recharged and proud, energized and motivated to get back to your usual routine.
5. Always have a Plan B
Keep a workout that can be done in 20 or 30 minutes with little to no equipment in your back pocket. Need inspiration? Try the routine to the right, which is perfect for when you’re away from home.
6. Build a ritual, not a rule
Routines are rituals that remind you who you are. Morning stretches, a 10-minute walk, journaling, or a quick bodyweight workout can become powerful anchors to keep you grounded when away from home. When your schedule is packed or you feel your energy is depleted, these rituals keep you on track.
Vacations aren’t a detour: they’re part of the path you create to live your best life. Fitness isn’t location based, it’s identity based. When you live like the woman you’re becoming, the strategy always follows.
So yes, book the flight! Take the break! Step away from the office or work, and know that your commitment to yourself and your goals travel with you. This summer, you’ll be able to stay strong from anywhere!
The “Strong Anywhere” Circuit
Whether it’s a hotel room, an Airbnb, or a campsite, this is a workout you can do wherever you are.
Equipment
None required but you can add resistance bands or dumbbells, if available.
How to Do It
Complete three rounds of the following circuit.
Glutes bridges (with feet on bed or chair) - 15 reps
Incline push-ups (using edge of bed or desk) - 10-15 reps
Bodyweight squats - 15-20 reps
Squat jumps - 15-20 reps
Chair dips - 12-15 reps
Alternating lunges - 10 reps
(per leg)
Plank with shoulder taps
- 30 seconds
Mountain climbers - 30 seconds
Burpees or inchworms - 10 reps
Plank - 30 seconds
Written by Deirdre Slattery, CPT, Fitness Model, Best Selling Author
Photography by Izzie Yaakub
