How Francesca Nardelli Maintains Wellness Goals While Traveling: Staying Healthy on the Go

Traveling should be fun, not stressful. But balancing your wellness goals with the freedom of exploring new places? It’s totally possible. Here’s how I do it—no gimmicks, just simple habits that make staying healthy on the go easy.

Airport Snacks: Keep It Simple and Smart

Airport food can be hit or miss, but with a little prep, you can avoid the junk. Packing snacks ahead of time is a game-changer, and it’s all about keeping it clean and easy:

• Fruit: You can’t go wrong with apples, bananas, or citrus fruits. They’re hydrating, portable, and naturally sweet without the added sugar. Fresh fruit will always beat a sugary granola bar.

• Nuts and Seeds: A handful of almonds, walnuts, or pumpkin seeds are my go-to. They pack a solid punch of healthy fats, fiber, and protein, keeping you full for longer. Just avoid those pre-packaged snack mixes loaded with added oils and sugar.

• Energy Bars: Opt for bars with simple ingredients—think oats, nuts, and dried fruit. Stay away from the ones with tons of sugar or fake ingredients. Find something with at least 5g of protein and minimal added sugar.

• Veggie Chips or Seaweed Snacks: If you’re craving something crunchy, go for veggie chips or roasted seaweed snacks. These are light and satisfying without the added salt or unhealthy oils of traditional chips.

• Dried Fruit: Dried mango, apricots, or apples are great options for something sweet and easy to pack. Again, look for ones with no added sugar.

These snacks keep you satisfied and energized while you’re traveling, without the sugar crash.

Stay Active While You Travel

You don’t need a gym to get moving while you’re on the go. There are tons of ways to stay active, whether you’re in a new city or just trying to get back on track while traveling for work.

• Hiking: One of my favorite ways to get exercise and see a new place is hiking. Whether you’re tackling mountain trails or just exploring a city’s park system, hiking is the perfect combo of movement and sightseeing. You get a good workout and some fresh air while soaking in the landscape. It’s an easy way to combine fitness with travel.

• Walk Everywhere: Skip the taxis, Ubers, or public transport whenever possible. Walking not only gets your steps in, but it also gives you a chance to truly explore a new area at your own pace. Whether you're strolling through a new city or walking around a resort, those extra steps add up.

• Hotel Room Workouts: No gym? No problem. You can still get in a good workout in your hotel room. Bodyweight exercises like squats, lunges, push-ups, or planks are simple and effective. If you want to make it more interesting, there are plenty of short YouTube workouts you can follow that don't require equipment.

• Stretching and Yoga: Sitting on a plane for hours can leave your body feeling stiff. Take five minutes after a long flight to stretch or do some simple yoga poses to reset. A few minutes of movement will help release tension and get your blood flowing after being sedentary.

• Swimming: Many hotels have pools, so why not take advantage? Swimming is a low-impact workout that gives your whole body a solid burn without putting any pressure on your joints.

Eating Clean on the Road

Staying healthy while traveling isn’t just about working out—it’s also about what you’re putting in your body. It’s easy to get caught up in the excitement of trying new foods, but keeping your diet in check while traveling is totally doable.

• Hydration is Key: Staying hydrated is one of the most important things you can do, especially when you’re flying. Drink plenty of water throughout your travels—especially on flights, where the air can dehydrate you quickly. Keep a reusable water bottle on hand, and refill it whenever possible. You’ll feel better, sleep better, and your body will thank you.

• Choose Fresh, Whole Foods: No matter where you are, look for fresh, whole food options. A salad with lots of veggies, lean protein, or a smoothie bowl packed with greens can fuel you without weighing you down. Skip the processed options or fast food when you can.

• Eat Local: Traveling is a great time to explore local cuisine. But eating out doesn’t mean you have to abandon your wellness goals. Choose dishes with plenty of fresh veggies, lean proteins, and healthy fats.

• Mindful Portions: It’s tempting to overeat when you're on vacation, but staying mindful of your portions is key. Listen to your body and try to eat only when you're hungry. Vacation is about enjoying the experience, not overindulging.

Adding Nature and Exercise to Your To-Do List

When you’re on vacation, don’t just plan for the museums and the sightseeing. Add outdoor activities like hiking or bike rides to your to-do list. They’re an easy way to get some exercise in while still enjoying what the destination has to offer. Plus, being outside in nature is a great way to reset and recharge your mind and body.

Taking time to get moving outside is the ultimate combo of relaxation and wellness. Whether you’re on a beach or in the mountains, adding nature to your agenda gives you that perfect balance of exercise and downtime.

Staying healthy while traveling doesn’t need to be complicated. Whether you’re flying, road-tripping, or on vacation, it’s about finding simple ways to stay active, hydrate, and choose better food options.

You don’t need to give up your wellness goals to enjoy a trip. A little planning can go a long way—so next time you travel, pack those snacks, get those steps in, and enjoy your time away without losing sight of your health.

TRAVELING AND STAYING HEALTHY

Francesca Nardelli is all about making wellness simple, accessible, and sustainable—no matter where you are. Whether you’re meal-prepping at home, growing your own fresh ingredients, or finding ways to move while traveling, it all comes down to consistency. Wellness isn’t about perfection—it’s about making small choices that add up. Keep it fresh, keep it simple, and take your habits with you, wherever you go.