Kaley’s Travel Fitness Routine

For some of us, travel is either a part of our job or something that we make part of our life year round. However, as we know, work and travel can get in the way of our fitness routine. I have this problem just like everybody else, but being a Pilates and barre instructor gives me the ability to take my practice with me wherever I go.

Through many years of traveling I have learned a few tricks that I like to share with our Maiden Lane Studios’ clients to help them when they’re away from the studio. These tricks are designed to help at least maintain the progress they’ve made, as well as help their bodies recover from the challenges of traveling. Here are a few tips that I hope will help you keep fit while you travel:


The first and most important piece of advice I can give is to stay hydrated. I find it really helpful to carry a reusable water bottle with me when I travel, and I will buy another big bottle of water at the airport. Whether you have a long or short flight, the recycled air can really dehydrate you. Try to drink about 8 oz of water for every hour you’re on the plane. I will usually try to drink about 16 oz before boarding. Electrolyte tablets can also be really helpful. I’m not a fan of the vitamin c tablets as they are mostly sugar, but I do like the Nuun electrolyte tablets.

Dehydration can greatly exaggerate the effects of jet lag, leaving you feeling sluggish, stiff, and unnecessarily hungry; not to mention what it does to your skin! If you are able to, try taking a long bath when you arrive at your destination. Submerging in the water is another way to re-hydrate and wash all that airplane air off of you. After that, drink some more water!

Stretch and Move

When you first arrive, and after you have had a nice bath, it’s time to stretch. Simple stretches held for about 30 seconds each can help alleviate the stiffness and tightness that occurs from sitting for a long time. I have a series that I like to do after arriving. And, depending on what I’m doing on the trip, I may do them every morning and evening.

For my clients that will be in conferences or seated either in cars or desks for most of their trip, stretching is especially important. Alleviating that stiffness that comes from fatigue, lack of movement, or excessive movement will be incredibly beneficial to your body, as well as your organs.

Here’s a series of stretches I like to do:

Eat Well

Give yourself a jump start by bringing some clean and healthy snacks that you can eat on the plane as well. Though we all want to enjoy the incredible local foods when travelling, it’s important to make sure you’re maintaining a healthy balance. Try to avoid granola and protein bars that are high in sugar. I will usually bring some protein shake packets that I can mix with juice or water. I also really like Health Warrior Chia Bars and Navitas Organic Blueberry Hemp Superfood. I also travel with a few extra vitamins, tinctures like oregano oil drops, vitamin c capsules with rose hips, and some of my favorite herbal tea.

Remember, an important part of keeping to your fitness routine is about what you eat, so do your best to eat clean, organic, and healthy as much as you can.

Make Your Workouts a Priority

You make getting to Maiden Lane Studios a priority when you’re home, and you need to keep that healthy momentum when traveling. Your health is important, and no one else is going to prioritize that time for you but you. I like to start with a workout in the morning so I’m free for the rest of the day. It also allows me to have a few minutes for myself to meditate and start the day as a patient, kind and loving person. Coffee seems to help with this as well.

These morning workouts can be as long or as short as you need them to be. I average about 10 min. of mediation and 20 min. of exercise. It’s just about moving, getting that heart rate up, and breathing with purpose rather than our subconscious breath pattern that fills most of our day.

Though hotel gyms are great, you can also just use the space in your room. The series of exercises that I do does not take up much space, so I just use the room and a chair. Some hotels offer yoga mats, or a towel can also work.

This is a series of exercises I find helpful when traveling:

There are also some great fitness apps that can help keep you fit while you travel. I like Nike Training Club or Pilates Anytime. I think what is most important is that you find a means to get your body moving in a way that you enjoy. This should not be burdensome. Run, walk, hike, bicycle around your new location, or just stretch in your room at the start and end of your day.

Give yourself the time and permission to make your health a priority when travelling. You’ll feel so much better when you get home.

Safe travels,