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The Dot Com lifestyle allows us to keep on the move whenever and wherever we want, enjoying the good life at every stop along the way.

Sometimes, though, it can be too good if we don’t keep ourselves in balance.

Without a concrete — and realistic — plan, it’s easy to get overwhelmed, and that just can’t happen. It’s a redundant effort to get back into shape after we’ve gotten there.

Nike Master Trainer Traci Copeland is all about staying fit, and she knows the mental aspect of fitness is just as important as the physical.

Traci Copeland

When it comes to a healthy lifestyle, the name of the game is balance, something even Copeland struggles with from time to time.

And with so many Millennials traveling, balancing a healthy lifestyle while trying to see the world is an area where we can all use some help.

According to Traci, here’s how you can enjoy the journey without completely spiraling out of control:

1. Always pack something that will remind you to get moving.

Traci on sphereIn terms of traveling, I’d say bring something like a jumprope, something that’s easy to pack.

I think just being able to see that in your suitcase, next to the bikinis or whatever else you have, might encourage you to get moving throughout your holiday.

I would also say running is a really good way to enjoy vacation and actually experience a new city and a new place.


2. Just because you’re on vacation doesn’t mean you can’t get in a workout.

Traci w skylineFor me, I enjoy moving. I enjoy working out. That’s how I like to start my days here in New York or wherever I end up traveling.

I try not to let that change too much, but I do give myself some allowances. [On vacation,] maybe I won’t work out as long or something.

If working out is something you enjoy doing, of course you’re going to find a way to do it in a new place. And sometimes, that’s the fun in going on vacation.


3. Downloading a workout app can do wonders.

workout appHaving something that’s convenient in your phone is something that I use when I travel because I don’t know if I’m going to have access to a gym.

So I end up using a workout app for anywhere from 15 minutes to 45 minutes, with or without weights. And you have something that’s going to be with you in your phone, regardless of whether you have a gym or you don’t have a gym, or you have shoes or don’t have shoes.


4. Don’t try and plan your vacation around working out, take what travel gives you.

take what you getI wing it based on what’s available, especially because things change so quickly. You have to be ready to adapt.

I went to Jamaica a few months ago. I didn’t bring the best shoes, just flip-flops and tank tops, so I said, “I’ll just do a beach workout.”

You have to allow yourself to go with the flow, naturally. If you’re someone who likes to plan workouts all the time, then maybe on vacation, you want to fall back and be more open.


5. Try and choose workouts based on your travel destination.

match your destinationIf you’re doing a beach vacation, maybe you’re not just getting a tan for five hours and having that mojito or margarita.

Maybe you’re actually doing some water sports activities, paddle boarding, or swimming.

Using your environment is key. If you’re on the beach, do a beach workout. I’m going to be in a more cosmopolitan city next week; I’ll probably do a lot of walking.


6. Avoid using transportation when possible.

walkWalking around a city is definitely a great way to add something physical.

Walking is actually just as good as running. It just takes a little bit longer.

If you ran three miles and walked three miles, it actually has the same effect on your body, cardio-wise.

Plus, it feels good to enjoy a city that way. You actually experience more of your surroundings.


7. Try and travel with people who are also interested in fitness.

find others who enjoy fitnessThis might help you get in a workout at least two or three times while you’re on vacation. That’ll help encourage you, as opposed to traveling with those friends who are just going on vacation to sit on a beach and have a margarita.

If I were in that situation [with friends who didn’t want to workout], I’d probably still want to get my workout in before I started my day. That way, it’s over and done with, and I don’t have to be worried about it.


8. Don’t deprive yourself of everything a new destination has to offer.

enjoy your destinationI wouldn’t say don’t allow yourself to have certain things. Part of you wants to have a little bit extra, whether it’s having a toast of champagne or something sweet after dinner.

That’s fine. Just balance it out with the good and the healthy.

I’ll be in Barcelona, which is big on paella. I don’t eat paella every day, so it’s totally going to change my diet and change the way I feel every day.

Thus, I’ll make sure I add good things to my diet to offset the things that are going to be unhealthier.


9. Traveling is always going to take a toll on your body, so don’t freak out.

travel takes a tollShort-term effects are going to happen regardless of when you’re traveling to some place far away. You experience jet lag, for example, as well as other things you just can’t avoid.

But if you go on vacation for a week, you can’t damage your body unless you’re eating doughnuts and croissants and having bottles of wine nonstop. It takes a lot to damage your body in that way.

You just have to decide, once you travel, once you go on vacation, what you’re going to allow yourself to do and what you’re not going to allow yourself to do.


10. Moderation and balance are the keys to enjoying vacation and staying close to your goals.

moderation and balanceYou just want to make sure you’re staying consistent throughout your vacation, not going too far in either direction. The hardest thing is you don’t want to undo the hard work you’ve put in.

Don’t put yourself on a strict limit. You want to have fun, but you want to come back and be able to get back into your routine and your lifestyle.

And you don’t want to do anything that’s going to take you off of that plan.

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