How 7 Women In Wellness Stay Healthy On Holiday
Catie Miller
Founder Of Barre Series
Stillness comes first. No matter where I am, I carve out a few moments for stillness each morning – just me, my breath and a few deep stretches. It helps me tune in, reset and centre myself before the day begins. Even five minutes can make all the difference.
I never travel without a resistance band. It fits in any suitcase and means I can do a quick strength session anywhere. Magnesium spray is another essential – it’s a recovery hero, especially after a long-haul flight or active day. That said, I never force a workout when I travel. Some days, it’s a dynamic 30-minute barre class, other days I’ll head out for a cycle, hike a trail or just stretch and walk. My goal isn’t perfection, it’s consistency – moving daily, in any way I can.
I drink two litres of water every day. I swear by my Officina Del Poggio refillable bottle, adding electrolytes if I need a boost. Artah’s Cellular Hydration is brilliant – it’s clean, tastes great and helps combat the dehydration and fatigue that come with flying or changing climates. I also swear by Artah’s creatine – it helps with energy and muscle recovery as well as mental clarity, which are all key when I’m out of my regular routine.
I am flexible with food when I’m away. I don’t deprive myself – I eat the gelato and enjoy the croissants – but I also balance it with wholefoods and lots of greens. Breakfast is usually eggs and avocado or Greek yoghurt with berries. If I’m somewhere hot, I’ll add seasonal fruit and local honey.
Wind-down rituals come with me. Wherever I am, I recreate my evening routine – dim lighting, legs up the wall, deep breaths and no screens. It helps tell my body it’s time to sleep, even if I’m jet lagged or somewhere unfamiliar.
The reset starts the day I land. I ease back in with lots of water and a few days of simple, grounding meals. I’ll also block out 30 minutes for movement each morning to restore a sense of rhythm.
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Dr Lafina Diamandis
Holistic GP & Founder Of Deia Health
I take pre-flight prep seriously. The day before I fly, I eat light and move my body to support circulation and digestion. I do a light yoga flow before heading to the airport, and I always travel with snacks like nuts and berries – plane food just doesn’t make me feel good. On board, I drink hot peppermint tea and apply a hydrating mask like Decree’s SOS Revitalising Mask. Planes are also a good time for catching up on podcasts – I’m currently loving Begin Again with Davina McCall.
I make time each morning for a short meditation. I use the Open app, and then do some gentle stretching with Shona Vertue’s YouTube flows. These small rituals create a sense of normality, even if I’m in a new time zone.
Earplugs are a must. I’ve become more sensitive to noise as I’ve entered my 40s, so I always have my Loop earplugs on standby to block out unwanted noise. I also journal when I travel – it’s a time when ideas flow more freely and I like to capture that – and always pack a few mini Aromatherapy Associates bath oils. The scents instantly put me in a grounded, relaxed state. I also swear by Bamford's sleep spray.
Food should be intuitive and joyful. I don’t follow strict rules on holiday but I lean into how I want to feel. I naturally choose whole, colourful food, fresh fish, local veg, lots of herbs and olive oil.
Supplements keep me on track. My approach to supplements is tailored – I check my biomarkers a few times a year to monitor hormonal and metabolic health, and supplement appropriately. I’m loving the Sisterly supplement – it helps with energy, immunity and mental clarity – and swear by Bare Biology magnesium and Wild Nutrition ashwagandha for stress, anxiety and sleep support.
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Stephanie Waxberg
Certified Sound Healer
Sound healing keeps me grounded. While I can’t always bring my bowls with me, I always pack a weighted tuning fork. I use the Om frequence from Ragg Tuning Forks – holding it beside your ears feels like a brain massage. It’s incredibly grounding and can also be placed on pressure points, chakras or joints to release tension or ease headaches.
Food is one of my greatest joys, especially when I travel. Most of my holiday plans revolve around where we’re eating next – I love discovering local restaurants and sharing dishes family-style. I tend to skip desserts when I’m away – at home I have a sweet tooth but on holiday I don’t crave sugar. I think it’s my body naturally recalibrating.
Movement on holiday looks different. I move more intuitively and weave it into the day without overthinking it. In Ibiza, we’ll hike through the pine forests with Ibiza Hike Station, take in the views, then dive into a cove for a swim. I’m heading to Jumby Bay in August and can’t wait to play tennis with friends, go wakeboarding and enjoy long sea swims. For me, that’s the perfect kind of exercise – energising and fun, without it feeling like a workout.
I’ve learned how to outsmart jetlag. I travel to the US and Caribbean regularly and always try to get onto local time as soon as I land. I might have a short nap on the plane but I’ll always book dinner on the first night to ease into the new time zone – it stops me crashing out too early.
If there’s one supplement that’s transformed my sleep, it’s this one. I discovered the Verve Eclipse Duo recently and it’s completely changed how I sleep. It uses dual capsule technology – you take two capsules an hour before bed, and another two at bedtime. I fall asleep faster and stay asleep, which means I wake up feeling rested. It’s now a travel essential.
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Monique Eastwood
Personal Trainer & Coach
I never eat plane food. I’ll pack fresh snacks, dried apricots, almonds and rooibos tea bags. I also double down on hydration with serums, especially on my face, during flights. Joonybyrd’s face and body serums are a staple.
I always pack my trainers. Wherever I am, I make time for a high-energy hike, ideally somewhere with challenging terrain – the perfect combination for full-body toning. And I always make sure I go for a fast walk when I land, too. Movement is important for me, even on holiday, but I do try to mix it up – the body responds well to variety. If I’m near the sea, I’ll swim daily.
When it comes to food, I embrace a looser approach. My daily lifestyle is incredibly disciplined, so when I’m away, I allow myself to relax. I tend to eat more fish, fresh salads and pasta, and enjoy the occasional gelato and a few glasses of red wine. I prefer self-catering holidays in a villa, so I have the option to cook from scratch – and I always stock up on kefir and sauerkraut in local supermarkets. My go-to breakfast when travelling is smoked salmon, scrambled eggs and avocado on seeded sourdough – it keeps my blood sugar balanced and keeps me full for hours.
My supplements focus on stress support. I have high energy, so turn to supplements for nervous system and cortisol support. At night, I take a good dose of magnesium and swear by probiotics, too.
I always prioritise sleep – even when time zones throw me off. I wind down with a book and have a strict no screens rule in the evening. Breathwork before bed also helps me settle, especially when jet lag hits.
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Isa-Welly Locoh-Donou
Business Mentor For Wellbeing Practitioners
I prioritise protein at breakfast – usually eggs, smoked salmon or Greek yoghurt – plus some healthy fats like avocado or nuts. This combination sets me up for a day of stable energy and good mood. I might add fruit or a pastry, but I never skip protein. Eggs are a nutritious travel breakfast option, and you can guarantee you’ll find them either as part of a breakfast buffet or in a local supermarket.
My tongue scraper comes everywhere. I never travel without it, or coconut oil. Oil pulling each morning keeps my mouth and sinuses clear and supports digestion.
Movement is non-negotiable. On holiday, it keeps everything – digestion, mood and energy – in flow. Sometimes I’ll do a 30-minute Pilates session from my YouTube channel, other days I’ll hike or swim. If I’m jet-lagged or feeling bloated, I’ll just stretch, breathe and walk.
When I’m away, I keep supplements minimal. I take a probiotic, digestive enzymes and a high-quality multivitamin. That covers my bases and helps my gut stay steady. I also bring herbal teas like chamomile to sip after meals.
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Rohini Bajekal
Nutritionist & Lifestyle Medicine Professional
Compression socks and electrolytes are in-flight must-haves. Compression socks may not be the most stylish but they are a game-changer – I never travel without them. I carry a pill box with all my supplements in my carry-on – like myo-inositol for my PCOS – so I have them in one place. I also spritz my face with rosewater and use shea butter on my lips and cuticles to keep them hydrated.
Breakfast is my favourite meal of the day. I always focus on plant-based, fibre-rich breakfasts so I can start the day feeling energised. It might be a smoothie if I have access to a blender, or oats with fruit. I often pack a bag of plain organic rolled oats as finding unsweetened cereals can be tricky abroad. I always stock up on local fruit, too. When eating out, I look for healthy plant-based options using apps like ABillion and HappyCow.
My digestive system is sensitive when I travel. So, I pack a few essentials to keep me on track – psyllium husks for a fibre boost; a packet of chia seeds to add to oats or water; a few herbal teas, especially ginger and peppermint to help with digestion after meals; and dried ginger to suck on if nauseous during travel.
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Taryn Toomey
Founder Of The Class
I never travel without a journal – and a roll of black tape. The tape might sound odd but I use it to cover every tiny light in a hotel room. I find it makes a huge difference to the quality of my sleep – total darkness is essential. My journal, meanwhile, helps me stay anchored – I process a lot on the page. I always pack milk thistle, too, which is a great way to support the liver.
I wake up and move, always. The Class is my constant – I do it every day, even when I’m away. Movement is so deeply woven into my life that I rarely skip a day. Whether I’m in a hotel room or in nature, I find a way to do The Class – the digital studio makes it easy to access wherever I am. We also recently partnered with Viceroy Hotels & Resorts, bringing The Class into some beautiful settings, which has been a dream.
Food is joy and travel is the perfect time to let go. When I’m abroad, especially somewhere with good soil and fresh produce, I relax the rules. I live by the 80/20 principle and fully immerse myself in local cuisine, even if it’s something considered less healthy. If it’s made with real ingredients and intention, it tends to nourish me in all the right ways.
Breakfast is simple – greens, protein, caffeine. If there’s celery juice available, I’ll start with that, then move onto strong coffee, eggs and avocado.
I have my sleep rituals. I always switch off devices and WiFi, play biaural beats in the background, and if I have a bath, I’ll soak in it before bed. Water grounds me. I’ll also do legs up the wall and breathe deeply – anything to shift my nervous system down a gear.
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