How I Maintain Healthy Habits While Travelling or During a Busy Week

Last week was one of those weeks, the kind that had everything packed into it. I launched my group coaching program, ran a workshop for 30 people at the Inspiring Wahine Conference in Gore, stayed on to attend the rest of the event, and then headed straight to Mosgiel on Friday afternoon for my first ever CrossFit competition. On Saturday I completed four workouts across the day, starting at 8 a.m. and finishing just after 4 p.m. Needless to say, it was full-on!

When weeks like this roll around, or when I’m away from home, it’s so easy to let good habits slide. You’re out of routine, meals are less predictable, and your usual structure goes out the window. But over time I’ve learned that having a few non-negotiables helps me stay grounded and come home feeling good. not like I’ve “fallen off the wagon.”

For me, it’s not about being perfect; it’s about keeping some structure so I still feel in control, energised, and positive when life gets busy. I always tell clients to pick three things that feel realistic for them, small, achievable anchors that make a big difference.

Here are mine

A High-Protein Breakfast

This one’s number one for a reason. Starting my day with protein sets me up with steady energy, better focus, and fewer cravings later on. It’s not always easy when travelling, at the conference, breakfast was a continental spread (not my ideal choice).

I ended up with yoghurt, fruit, a sprinkle of muesli, and toast with peanut butter and banana. I’d also packed a small container of protein powder and had a scoop mixed with water to top it up. Not perfect, but it did the job, and that’s what matters.

Hydration (with Electrolytes)

When I’m busy, I can easily forget to drink enough water, especially when running around or talking all day. I always travel with an electrolyte sachet or two and make sure I’m sipping throughout the day. It’s such a simple thing but makes a huge difference to energy, focus, and recovery (especially during long event days or competitions). Use my code ANGHEALTH10 for 10% of https://mnrl.co.nz/ electrolytes.

Some Form of Movement or Stretching

Even when I’m away, I try to move in some way each day. It doesn’t have to be a workout, a quick walk between sessions, a few stretches in my hotel room, or an evening stroll does the trick. Movement helps me reset mentally and physically and keeps my body feeling good, especially after long days sitting or driving.

By sticking to these three non-negotiables, I can enjoy myself while I’m away, the social events, the food, the experiences, and still come home feeling balanced rather than sluggish or “off track.”

A little bit of pre-planning goes a long way too. Packing a few small items from home, protein powder, electrolytes, or healthy snacks, helps me stay on top of things without overthinking. Or if you get the chance to visit a local supermarket to stock up on some bits and pieces, even better.

So next time you’ve got a busy week or a trip coming up, take a moment to think about your three non-negotiables.

What small habits will help you stay feeling your best, no matter where you are?

P.S. I’ve got two final one-to-one coaching spots left before summer begins. If you’re keen to book in or find out more, you can book a free discovery call here.