The No-Excuses Travel Workout: How I Stay Fit on the Road

stay fit abroad tips ventana travel

As a solo female traveler gone 130 days a year, my workouts have to be flexible, efficient, and doable in a hotel room, a beachside bungalow, or even an airport lounge. With no guarantee of a gym, I rely on bodyweight exercises and resistance bands to stay strong and energized.

My Go-To 30-Minute Travel Workout

Warm-Up (5 Minutes):

  • 30 seconds of jumping jacks
  • 30 seconds of high knees
  • 30 seconds of arm circles
  • 30 seconds of bodyweight squats
  • 30 seconds of deep lunges

Full-Body Strength Circuit (3 Rounds, 10-12 Reps Each)

  1. Resistance Band Squats – Step on the band, pull up handles, and squat deep.
  2. Push-Ups (or Elevated on Bed/Bench) – Keeps upper body strength in check.
  3. Glute Bridges – If I’m in a beach hut, I’ll throw a backpack on my hips for extra resistance.
  4. Resistance Band Rows – Hook the band around a sturdy object and pull for posture-strengthening benefits.
  5. Core: Bicycle Crunches or Plank Hold (45 seconds).

Cardio Finisher (2 Rounds):

  • 30 seconds mountain climbers
  • 30 seconds burpees (if space allows)
  • 30 seconds jumping lunges

Cooldown & Stretch (5 Minutes)

How I Stay Consistent

  • Resistance bands live in my carry-on. They weigh almost nothing and turn any space into a gym.
  • Hotel rooms become personal fitness studios. I move furniture if I have to.
  • Walking everywhere turns sightseeing into active exploration.
  • Mini yoga flows help with recovery after long flights and bus rides.

This workout keeps me strong, confident, and ready for anything—whether that’s kiteboarding in Baja, diving in the Sea of Cortez, or power-walking through a chaotic city. No gym? No problem. My fitness goes where I go.

Would love to hear how other female travelers stay fit on the road. Any favorite workouts?

Recharging After Pilates: Go-To Açaí Berry Electrolyte Refresher

Açaí Berry Electrolyte Refresher

After an early morning of client meetings and a midday Pilates session in the heart of Manhattan, there’s nothing quite like winding down in my cozy VRBO with a refreshing, hydrating drink. As a solo business traveler, I always look for ways to stay energized while maintaining my wellness routine on the go. And since staying hydrated is just as important as getting my body moving, I rely on simple, effective solutions—like this Açaí Berry Electrolyte Refresher.

I first discovered this mix while planning an active retreat and came across Ventana Travel, which specializes in curated experiences for water sports, wellness, and adventure. Their blog on the keto-friendly menu available on a yoga liveaboard got me thinking more about how I fuel my body after a workout. Inspired, I’ve incorporated this beverage into my post-exercise routine, whether I’m on a yoga retreat or just squeezing in a Pilates class between meetings.

Açaí Berry Electrolyte Refresher Recipe

Ingredients:

  • 1 packet Açaí Berry Liquid I.V.
  • 16 oz cold coconut water (or regular water for a lighter version)
  • ½ cup frozen mixed berries (blueberries, raspberries, or blackberries)
  • ½ a lemon, juiced
  • A few fresh mint leaves
  • Ice cubes
  • (Optional) 1 tbsp honey or agave syrup for added sweetness

Instructions:

  1. In a large glass or shaker bottle, mix the Açaí Berry Liquid I.V. with cold coconut water until fully dissolved.
  2. Add the frozen berries and let them sit for a minute to slightly thaw, releasing their flavors.
  3. Squeeze in the lemon juice and stir well.
  4. Add a handful of ice cubes and stir again.
  5. Garnish with fresh mint leaves for a burst of freshness.
  6. (Optional) If you like it sweeter, stir in honey or agave syrup to taste.

Why This Drink Works for Business Travelers

After a long day of work and movement, this refresher is my secret to feeling revitalized without the sugar crash of traditional sports drinks. The combination of electrolytes, antioxidants, and hydration keeps me focused for the rest of my evening, whether I’m catching up on emails or unwinding with a book in my short-term rental.

For anyone balancing business travel with an active lifestyle, small rituals like this—paired with travel experiences that align with wellness—make all the difference. Whether it’s a yoga liveaboard, a wind sports adventure, or simply a well-earned Pilates session in the city, prioritizing hydration and nutrition ensures you stay at your best, no matter where work takes you next.

Curious about blending wellness with travel? Check out Ventana Travel for some incredible active getaways!

How to Stay Fit on a Catamaran Liveaboard

staying healthy onboard catamaran liveaboard ventana travel

Staying fit during a liveaboard adventure can be a fun and rewarding part of the cruising lifestyle. Here’s how I keep up with my fitness routine:

I brought TRX bands and resistance bands on board, and they’re fantastic for maintaining strength. My partner and I also do Les Mills workouts and yoga regularly—there’s something about doing yoga on the deck with the sea breeze that makes it even more refreshing. We set up circuit training stations a few times a week, using a timer to keep us on track. It’s challenging but so worth it!

One of the great things about being in a cruising community is the support and camaraderie. We often get invited to other boats for group workouts and have made a point of reaching out on the local VHF morning nets to invite others to join us. It’s such a great way to stay accountable and meet fellow cruisers who are also focused on staying healthy.

In Rio Dulce, Guatemala, where we’re currently anchored, there are yoga classes three days a week, and circuit training sessions twice a week, all organized by other cruisers. Some even head to a local gym with some old but usable equipment for weight training. There’s a sense of everyone coming together to find fun and fitness in the midst of our adventures.

I’ve also become a huge fan of kettlebell workouts. You can do so many different exercises in a small space, and YouTube is an endless source of inspiration for new moves. I’ve found that using a weighted vest can really amp up bodyweight exercises without taking up much room on the boat. Squats, lunges, and even burpees become more challenging with the added weight, and it’s amazing how effective they are.

Of course, space and weight on a boat are precious. While I love my kettlebells, I’ve also been experimenting with using soft scuba weights—they’re multipurpose and don’t take up much room. For cardio, paddling my surfboards or kayak has been fantastic. Even cleaning the hull turns into a bit of a workout!

For a bit more variety, I’ve picked up a Redge Fit System, a Quadropress, and a multi-grip pull-up bar. If you have a place to mount it, a pull-up bar is invaluable, especially for maintaining upper body strength needed for hauling lines. Calisthenics is another go-to, and I’m always inspired by fellow cruisers showing off their skills, like one-handed handstands on the foredeck!

Nutrition plays a huge part in staying fit, so I focus on keeping fresh fruits, vegetables, and meats on board as much as possible. For non-perishables, I look for options that aren’t too calorie-dense but are still nutritious. I’ve been experimenting with cooking Indian dishes because they’re flavorful, healthy, and easy to prepare with limited ingredients. My Mississippi Purple Hull Pea Curry with brown rice has become a staple—spicy, satisfying, and it lasts for days!

Swimming is a must, of course, and windsurfing is on my list to try. I also find that rowing the dinghy gives me a great upper-body workout. And if there’s space, TRX and plyometric routines with a Tabata timer keep things interesting and intense.

Fitness on a liveaboard is all about creativity, community, and having fun while making the most of the environment around you.