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The Reset Travel Guide
Travel is one of the most common reasons people fall off. And honestly, it makes sense. Your routine disappears, your environment changes, and suddenly every excuse feels justified.
This guide is not about being perfect on your trip. It is about not letting travel become the reason you spiral. Because nothing unravels progress faster than not working out AND eating badly for a week or two straight. One tends to lead to the other.
Use this every morning of your trip. It takes two minutes. It keeps you honest. And it reminds you that something always beats nothing.
In Motion
The Reset Travel Guide
The Reset Travel Guide
For anyone wanting to maintain the habit while on vacation so coming back does not feel like starting over.
Things to know before you go
The trip starts before the vacation starts.
Most people wait until they land to figure out food and movement. By then you are tired, you are in a new place and the easiest option wins. Five minutes of planning before you go changes everything.
Check the hotel gym before you arrive.
Make sure it is operational, not just listed. If it is closed, hotels will often offer a credit for a nearby gym. Worth knowing before you land.
Download ClassPass and check what is available.
You do not need a full subscription. You can buy just enough credits for two or three classes for the week. I did this in Miami and it was perfect.
Pack for the movement you actually foresee doing.
Do you have laundry? If not, do not let wet clothes hold you back. Bring enough workout clothes for the movement you foresee. If you are not planning on going to a gym, do not bring the gym fit. If you are planning on walking, pack for walking.
Pack resistance bands or a skipping rope.
This is what I started with and it can go a long way when you only foresee having 20 to 30 minutes of movement. Amazon will get you all of this for under $30.
Once you get the lay of the land, decide your one non negotiable.
Pick one thing you will do every single day no matter what. One non negotiable keeps the momentum going even when conditions are not perfect.
Know what day you land home and plan the Sunday reset.
Book a morning flight if you can. That half day Sunday is everything.
Step 1. What movement do I have access to today?
No movement possible today?
Tap here to go straight to what is still possible
→
No movement today
That is okay. Focus on diet and what is still possible.
Some days movement is not going to happen. That does not mean the day is thrown away. Control what you can. Win breakfast, stay full and make the next honest choice. Scroll to Step 2.
Is there a hotel gym or a gym nearby?›
You have what you need.
Base the workout on how many times you will go.
If you are only going one or two times, do full body movements. Warm up for five minutes, then do lower body, upper body and core. If you are going more than three times, you can get away with muscle groups. You do not need the perfect workout. You need to show up and leave feeling better than when you walked in.
No gym. That is fine.
Keep going through the options below.
No gym does not mean no movement. Work through the next questions and find what you actually have access to today.
Is ClassPass available where you are?›
ClassPass is your gym on the road.
Search nearby and book something today.
Buy enough credits for the week. A spin class, a yoga session or a HIIT class all count. You are not looking for your perfect gym. You are looking for somewhere to move. One class can change the whole day.
Download it before your next trip.
Keep going. More options below.
ClassPass works in a lot of cities, so it is worth checking before the next trip. For now, keep working through the options.
Is there a sporting goods store nearby?›
Make it fun and easy.
Grab a sport, bands or a skipping rope.
I love frisbee, so even buying something simple to have fun with that keeps your heart rate up can make the trip feel like you are maintaining the habit without putting pressure on yourself. You can also check for resistance bands if you did not pack them.
No gear. Keep going.
You still have options.
No equipment is not the end. Keep working through.
Is there outdoor space or grass nearby?›
You have everything you need.
Use your bodyweight and get it done.
This was awesome for me when I did not fully feel ready to go to a gym and was still learning movements. Download the Nike app. It is free and gives you 10 to 60 minute workouts that are fire. Use your bodyweight and you will get a great workout in. My favourite was toned arms and it was only 15 minutes.
No outdoor space today.
One more option below.
Still one more thing to check before we move to diet.
Can I walk anywhere today?›
When all else fails.
Walk. Try to get 6,000 plus steps in.
This can be as simple as planning ahead so you have time to walk to your destination instead of taking Ubers, buses or whatever the easiest option is. It is not a consolation prize. It is a real win and it keeps the habit alive.
That is okay. It happens.
Focus on diet and what is still possible.
One rest day does not undo anything. The spiral starts when you decide the whole day is gone. Keep one part of the habit in check and you are already ahead. Scroll to Step 2.
Step 2. The diet dial
Do not eat light out of fear.
The goal is to stay full so you are not grabbing whatever you see when you are tired and hungry. A hangry person on holiday makes decisions they regret. Win breakfast, and dinner and lunch will take care of itself.
Win breakfast
Fruit. Bananas, apples and oranges.
Yogurt works when you have no kitchen.
If you have a kitchen, eggs are your best friend.
Hard boiled eggs from the grocery store count.
Fruit and eggs gives you fiber, carbs, protein and fats.
Have a protein shake on the go.
Do not skip breakfast.
Stay full
Full means better decisions.
A protein shake can save you.
Snack between meals if you need to.
Do not restrict to compensate.
Hungry is when you grab anything.
Lunch and Dinner
Enjoy yourself.
Breakfast keeps the day from spiralling.
Lunch and dinners can be more relaxed.
Do not go in starving.
The goal is maintaining the habit.
Carry your home habits into vacation.
Lunch and dinner.
We want to enjoy ourselves. I got myself into a taco coma in Miami, but I was walking everywhere. My breakfast was always fruit and protein. I could not do eggs because I had no kitchen. Lunch and dinners for me were more relaxed, but I never overdid it because I felt full going into each. I did not binge lunch and was able to walk and continue the day, which got me hungry for dinner but never to a point where I ate anything in sight. When you cannot workout, the goal is to maintain a habit. At home, we are typically more in control because we have the routine, the kitchen and the grocery store. So it is maintaining the habit. Would you go to McDonalds for breakfast Tuesday morning before work at home? Probably not. We can carry that into vacation.
When you have no control over food.
Long haul flights. Work conferences. Client dinners. I am sure you feel at times, I do not want to be that person who says no to dessert or drinks, or I want to enjoy myself. You are totally right. But again, we have habits to maintain, and maintaining a habit is simply planning. If you are seeing a night out, maybe late dinner, dessert and drinks, what is in your control? If you are trying to not drink, take the Where you land with Alcohol spectrum quiz. The goal is to see what is possible with the goals you set out to do back home. If we are sleeping in the next day, that is okay, we are honest with ourselves. So what does that morning look like? Do we know ourselves well enough not to lie and say I am going to eat healthy all day? Consider what is honest in the moments where you feel you do not have control.
Step 3. If you have missed a few days
So you had some off days. No problem.
Do not severe diet or hate yourself. That gets you nowhere or right back to square one. The best thing to do is note the triggers and document. It is not regret. It is a lesson. Regret might simply mean not following through with the lesson next time. Find the quickest, healthiest win to feel good again. I always think back to how I feel after a workout. I feel great, and I want to keep feeling great, so maybe I will do something again that is a win. Stack, stack, stack.
Step 4. The Sunday reset before Monday hits
If you can, book a morning flight home.
That gives you a full half day Sunday minimum. How you spend that Sunday determines how Monday feels. And Monday determines how the whole week goes. Tap each item as you do it.
Unpack properly. Not tomorrow. Now.
Bags on the floor means still in holiday mode. Unpacked means you are home.
Grocery shop or place an order. Fridge stocked.
Empty kitchen means ordering in all week and feeling worse for it.
One load of laundry. Gym clothes first.
You cannot go back to your routine from a suitcase.
One light movement session. Walk, gym, sauna.
Not to punish yourself. Just to tell your body you are back.
Plan the week. Workouts. Meals. Sleep time.
Get it out of your head. A good Sunday makes Monday feel manageable.
Sleep early. Non negotiable.
A good night Sunday is the single biggest thing you can do for your Monday.
Your first session back does not have to be your best.
It does not even have to be good. It just has to happen. Show up, do something, and leave. The hardest part is walking in. Once you are there you will do more than you planned. You always do. You have not lost it. You just paused it. Come home and press play.
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Things people ask me
What is the Reset Travel Guide?
It is a simple framework to help you stay honest about movement and food while you are away. Not perfect. Just present. It takes two minutes each morning and keeps the habit alive so coming home does not feel like starting over.
Do I have to work out every day on vacation?
No. The guide helps you find what is actually possible on any given day! A gym session, a class, bodyweight in a park, or just walking everywhere. Something always beats nothing.
What if I have already had a few bad days on the trip?
That is what Step 3 is for. You do not need to make up for it. You just need one win. Name what threw you off, find the quickest healthy choice, and stack from there.
What is ClassPass and do I need it?
ClassPass lets you book fitness classes in most cities worldwide without a full membership. You can buy just enough credits for a few classes on your trip. Worth downloading before you leave home. I used it in Miami!
What is the Sunday reset?
It is what you do the day you get home. Unpack, stock the fridge, do one load of laundry, get one light movement session in, and plan the week. How you spend that Sunday sets up your entire first week back.
Is this only for people who already have a routine?
No. It is for anyone who does not want a trip to be the reason they fall off. Whether you are just building the habit or already have one, the guide works the same way.
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