The best part of summer? Well, besides the warm weather, and a sense of freedom and relaxation it’s got to be travel! Travel is part of life, especially during the summer months. Traveling allows you to experience different environments, make fun memories and open your eyes to all the world has to offer.
But just because you’re away from your usual routine doesn't mean your fitness goals have to take a back seat. In fact, travel is the perfect opportunity to prove just how committed you are to your health and performance.
At CrossFit Threefold, we believe in building habits that change with your lifestyle. Habits that go with you, flex as you move and leave you feeling strong, healthy and at your best- no matter where you are. Read on to find out how you can stay consistent, strong, and enjoy your travels without losing momentum or drive.
Shift Your Mindset: Progress, Not Perfection
What’s the first step in staying fit on the go? It’s actually not what you think. It’s letting go of the idea that you have to stick to your exact training program or hit perfect macros for success. Travel can disrupt your usual schedule, but it also offers a chance to be creative, explore movement in new ways, and welcome variety.
It’s also the perfect time to shift your mindset about fitness from strict routines to flexible, feel-good movement. Instead of aiming for perfection, focus on staying consistent in ways that fit where you are. A quick bodyweight workout, a long walk, or a local drop-in all count. When you view fitness as a lifestyle, not a location, it becomes easier to adapt, stay motivated, and feel accomplished no matter where your travels take you.
Keep these ideas in mind when you’re on the go:
- Something is always better than nothing.
- Focus on maintaining consistency, not perfection.
- Fitness is a lifestyle, not a location.
Don’t forget to pack these basics when you’re on the go:
- Jump rope
- Resistance bands
- Mini foam roller or massage ball
- Lightweight athletic shoes
- Water bottle or shaker cup
- Protein bars or travel-friendly snacks
Part of being an athlete is thinking outside the box. You’d be surprised how much you can accomplish with just your bodyweight. Whether you’re in a hotel room, at a campsite, or on the beach, there’s always a way to get your heart rate up.
Have you heard of EMOM workouts? These workouts are short, sweet and successful! EMOM stands for Every Minute on the Minute (EMOM). Try some of these moves next time you’re short on time but want to get your heart pumping.
- Min 1: 15 jumping lunges
- Min 2: 10 burpees
- Min 3: 20 mountain climbers
Stay Active Beyond the Gym
Even if you don’t hit a structured workout every day, you can still stay active and mobile. Think about your travel days as a chance to move more in other ways.
Try these active options:
- Walk as much as possible (exploring counts!)
- Go for a short morning jog
- Rent a bike or paddleboard
- Hike, swim, or dance—just get moving
- Take the stairs, not the elevator
Staying active doesn't always have to mean “training”—it can also mean playing, exploring, and enjoying your body’s movement.
Nutrition and Fuel
Travel often comes with indulgent meals, new cuisines, and a break from your normal eating habits—and that’s okay! The key is to stay mindful and intentional without being restrictive. Remember everything in moderation. If you deprive yourself, you’re more likely to overindulge and then feel guilty later. Just set boundaries and work those special treats into your plan. Travel is meant for exploration so don’t be afraid to enjoy those little things in life.
Simple nutrition tips on the go:
- Aim for protein at every meal (think grilled meats, eggs, Greek yogurt, or protein shakes)
- Drink plenty of water—traveling can dehydrate you
- Snack smart: pack nuts, jerky, or fruit
- Try the “one indulgence rule”—pick one treat per day and fully enjoy it
- Avoid the “all or nothing” trap
Food is fuel—but it’s also part of the experience. Enjoy it with balance! And if you’re still unsure how to find that nutritional balance, chat it up with your nutritional coach before you hit the road.
Effective Workouts- Make a Plan
An effective workout isn’t about how long you sweat, it’s about how intentionally you move. Whether it’s 15 minutes or an hour, an effective workout challenges your body, aligns with your goals, and leaves you feeling stronger, more energized, and accomplished. It combines purposeful movement, smart intensity, and recovery to help you build progress over time. Quality over quantity is key.
And since you plan your workouts at home, make sure to do the same while on vacation or on the road. There’s plenty of opportunity to thrive outdoors when you’re in a new location, just make a plan.
Here’s a simple travel-friendly structure to follow:
- Warm-up: 3–5 minutes of mobility or dynamic movement
- Workout: 10–15 minute circuit- Think push ups, air squats and jumping jacks. Then repeat.
- Cool down: Stretch or take a walk
You’ll break a sweat and still have plenty of time to enjoy your day!
If you know your travel schedule, plan your workouts around it. Maybe you train early before sightseeing or sneak in a quick session during a travel break.
Planning tips:
- Look up hotel gym amenities or local boxes
- Set a reminder on your phone for your workout
- Pick specific days and times for training
- Have 2–3 go-to bodyweight WODs ready
Being away from home or the gym also opens a world of fitness possibilities right outside your door. Hit a new hiking trail, find a bike path or go for a run on the beach. Ready to lift? Great! Just find a playground, or open space to do your jumps, push ups, pulls up or squats and keep your momentum going. The key is to keep on moving and working!
Lean on Your Community
Whether you're staying connected through social media, texting your accountability buddy, or checking in with your coach, don’t go it alone. Your CrossFit family is here to support you—even from afar.
Stay connected while away:
- Share your travel WODs on Instagram and tag your gym
- Check in with your coach or accountability group
- Reach out to your fitness fam for motivated and helpful tips
When you’re on the road, it’s easy for routines to slip—but that’s where the power of the CrossFit community comes into play. Staying connected to your gym, coaches, and fellow athletes keep your goals front and center, no matter where you are. The sense of belonging CrossFit Threefold provides keeps you accountable, motivated, and focused. Even while traveling, you're never going it alone, your community is your anchor, cheering you on every step of the way!
Above All- Keep Showing Up!
Fitness isn’t about a perfect schedule—it’s about showing up for yourself in every season, every city, and every situation. You don’t need a full gym or all your equipment. You just need determination, creativity, and a willingness to move.
So pack your jump rope, your mindset, and your favorite workout shoes—and bring CrossFit with you wherever you go.
You’ve got this. And we’ve got your back.
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