From Airports to All-Inclusives: The Ultimate Strategy to Staying Sculpted While Traveling
Marilynn, Jordanna, and Tijana are helping you learn how to enjoy vacation, eat mindfully, and stay on track—no guilt, no extremes, just balance that lasts on this episode of the Get Sculpted podcast.
Vacation is supposed to be fun… so why does it so often come with guilt, stress, or that dreaded “starting over” feeling the moment you get home?
Whether you're the type to pack protein bars and panic about missed workouts, or you're ready to throw every habit out the window at the first airport mimosa—we’ve been there. And we’re here to tell you: there’s a better way.
In this episode, we’re showing you how to enjoy your vacation, stay present, savour every bite (hello, chocolate soufflé), and still feel aligned with your goals. We’re breaking down exactly how to stay on track while travelling, without perfectionism or food guilt getting in the way.
Because when you build a fit life that lasts, your routine doesn’t fall apart every time you leave home—it follows you, with flexibility and ease.
Here’s what we cover:
The two biggest mindset traps women fall into on vacation, and how to avoid both
Why movement on vacation isn’t about “burning it off,” but about maintaining your energy and identity
The exact strategy we teach clients to eat mindfully, savour their food, and feel amazing while travelling
What your “best self” would actually do on vacation, and how to start planning for that version of you
Travel-friendly tips for airport snacks, buffet navigation, and keeping movement consistent (even without a gym)
You don’t have to choose between making memories and making progress. When you learn to live your fit lifestyle anywhere—in airports, resorts, weekend getaways, or girls’ trips—you unlock a version of yourself that stays consistent no matter where you go.
Your health and fitness should not have an on or off switch. We talk to our clients a lot about that. The real goal is you have to be intentional and you have to do things that support how you want to feel wherever you go.
-Coach Marilynn
This episode is your ultimate summer survival guide—the mindset reset and strategy shift that will have you coming home proud, powerful, and more aligned than ever (instead of stuck in the shame spiral of “starting over… again”).
Ready to take the guesswork out of your goals and build a lifestyle that fits your real life, not just your “perfect routine”? Whether you're jet-setting or juggling summer schedules, our team is here to help you create a sustainable plan that works anywhere. DM us @getsculpted.ca to find the right fit for your goals. This summer doesn’t have to be a setback, it can be your launchpad.
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This podcast is brought to you in partnership with Leah Bryant Co.
More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast designed for women ready to transform their bodies and level up their lives with science-based strategies and actionable advice.
We dive into the essentials of fat loss, muscle building, and metabolism optimization by helping you work smarter, not harder.
This isn’t about quick fixes or fad diets; it’s about creating sustainable habits and stacking wins. We’ll help you fuel your body, strengthen your mindset, and build your 2.0 sculpted self from the inside out.
We’re your hosts, Jordanna, Marilynn, and Tijana. We have over 20 years of collective experience in the training, nutrition, and body transformation business, with over 1000 transformations and counting.
Ready to get stronger, more empowered, and embrace a healthier, more resilient you? Join us every week and start sculpting the life you deserve!
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
If vacations feel like a trap—where it’s either white-knuckling your routine or saying “screw it” to everything—you’re not alone.
This episode of the Get Sculpted podcast is your permission slip to ditch the extremes and actually enjoy your trip—without losing progress.
Why Summer Trips Trigger So Many of Us
School’s out. Flights are booked. And so are the fears:“Will I undo all my progress?”
“What if I can’t stick to my routine?”
“I always come back feeling gross and like I need to start over…”
If that’s you, you’ve probably lived in one of two camps:
1. The Over-Controller: eats “clean,” skips dessert, hits every hotel gym… and ends up miserable.
2. The Free-For-Aller: eats & drinks everything in sight… and comes home full of guilt.
Real Talk: We’ve Been There Too
Marilynn, Tijana, and Jordanna open up about their own messy travel stories—from Facebook albums of bloated regret to pressure from coaches that made enjoying vacation feel “wrong.”Spoiler: Neither extreme works. And neither honors who you *really* want to be.
It’s Time for a Mindset Shift
Your health and fitness shouldn’t have an “on” or “off” switch. It should *travel with you.*What does that look like?
→ Staying present without ditching your goals
→ Choosing what feels good *and* honoring your future self
→ Giving up control, but not giving up on yourself
Ask Yourself: What Would Your Best Self Do?
Jordanna breaks it down:If you were living in your dream body and life, how would that version of you vacation?
Would she:
✔️ Move her body in ways that feel energizing?
✔️ Choose meals that feel nourishing—not just “good enough”?
✔️ Slow down and actually *savor* the chocolate soufflé?
Thought so.
Nutrition Tips That Travel Well
→ Prioritize protein and veggies at every meal.→ Use the “build your plate” method, no scale required.
→ Choose indulgences *you actually want,* not just what’s in front of you.
→ Practice mindful eating—even when the training wheels of coaching are off.
Soufflé > Stress: Enjoy the Damn Dessert
Jordanna’s Greece honeymoon story = goals.When you release the guilt, the food becomes a *memory,* not a mistake.
Airport Hacks That Keep You Fueled
✔️ Travel with high-protein snacks (jerky, hard-boiled eggs, protein pancakes)✔️ Pack a soft cooler bag and Tupperware (Tijana’s got jokes about liquid oats 😆)
✔️ Avoid overpriced airport food and bring what works for *you*
Buffet Strategy: Scan First, Choose With Intention
→ Take a lap before filling your plate.→ Focus on protein + carbs + fats you actually enjoy.
→ Skip the scarcity mindset—there’s always a next meal.
Movement Without the Burnout
Coach T is here with truth bombs:You do *not* need to “burn off” vacation food.
You *do* want to move because it feels amazing.
→ Walk. Explore. Hit the hotel gym.
→ Pack resistance bands or try a local class.
→ Fitness is a lifestyle—not something you pause.
Customize Based on Your Trip Type
Going to a resort? Gym tourist? Quick weekend away? Work conference?Your plan can flex based on your needs:
✔️ Front-load workouts before you leave
✔️ Keep bands or small equipment in your bag
✔️ Don’t overcommit if your schedule’s slammed
✔️ Prioritize food, sleep, water—and a plan to reset when you return
Don’t Forget the Post-Vacation Reset
Tijana’s top tip: Stock your freezer, pantry, or fridge *before* you leave.Your future self will thank you.
Biggest Takeaway: Balance Beats Perfection
You don’t have to “choose” between progress and fun.You can:
✔️ Move your body
✔️ Eat mindfully
✔️ Enjoy the trip *and* honor your goals
DO THIS BEFORE YOUR NEXT TRIP
Decide how your best self wants to feel on vacationPick 1–2 nutrition habits to keep consistent
Choose 1 way to move your body each day (walk, lift, water aerobics—you do you)
Pack a snack bag and your favorite leggings
Plan your reset (grocery delivery, Sunday prep, fridge staples)
And if this episode helped you, share it with a friend who’s about to travel.
DM us what tip you’re taking on your next trip—we’re cheering you on!
See you next week for an episode on the 5 habits fit women over 35 never skip!