TB12 Travel Guide

Traveling is stressful — that stress can make it nearly impossible to eat healthily and exercise regularly. We understand that the last thing on your mind when traveling is finding a gym or eating a balanced meal, so here are a few of our favorite tips and tricks to help you settle into a healthy travel routine this holiday season.

Avoid the Red-eye

Don’t disregard your regular sleep schedule to save $50 — leave a day early or stay a day late if need.

Stay Hydrated

Drink a glass of water first thing in the morning, then strive for 8oz per hour. This will help shake off that groggy morning feeling and wake up your brain and body to start the day off right. Be sure to begin tapering down your intake after 5 pm to ensure adequate sleep and avoid bathroom breaks.


Instead, take time in the morning and evening to disconnect from technology — about an hour before going to bed and after waking up. This will help reduce your stress levels and keep you mindful and present.


Be picky about your hotel room. Avoid rooms near the elevator, vending/ice machines, or close to the lobby — all these areas tend to be much noisier and will affect your peace and quiet. Consider packing earplugs and a sleep mask to ensure that you get the 8 hours of quality sleep you should be aiming for, even if your sleeping environment isn’t ideal.

Get Out and Explore

While you can do exercises in your hotel or a gym, try and work out in the city or town you are in. This will help you feel less cooped up in your hotel room while giving you the chance to explore a new location. Find an outdoor running route or hiking trail to explore, or just go for a walk around the neighborhood.

Work Out

Focus on the fact that you get one body, and you can’t start over if you burn your body out, overwork it, or overstress it. Taking 15 to 30 minutes to exercise per day is not only a good break from the work and stress, but it’ll get your body and mind in the right place while you’re outside of your normal routine.

These workouts are designed by our Body Coaches specifically for when you are traveling, so you can do them anywhere, anytime.

Body Coach Christian Boucher is a licensed Physical Therapist and Certified Athletic Trainer with a Doctorate of Physical Therapy and has been a part of the TB12 team since August 2017. 

Gifts for Travelers