Tasha’s Travel Cheat Sheet for Feeling Good (During & After Your Trip)
"After years of constant travel, I finally cracked the code on what actually helps you feel good on the go. These simple habits changed everything, including less bloat, better sleep, more energy and they make it so much easier to enjoy your trip and get back into routine after." — Tasha Franken
Travel can be exciting, but it often takes a toll on the body. Long flights, different foods, poor sleep, and being out of your usual routine can leave you feeling bloated, foggy, and sluggish.
These simple habits will help you feel better during your trip and make it easier to settle back into your routine once you're home. You can avoid the post-holiday guilt, skip the urge to crash diet, and return feeling balanced and energized.
There is no pressure to follow everything perfectly. Some days you won’t have control over where or how you eat, and that’s completely fine! Try to stay consistent where possible and enjoy the rest without guilt.
This is my personal cheat sheet for feeling good while traveling. It is simple, flexible, and designed to support your body without taking away from the joy of your holiday.
1. Start Your Day with Movement
Even when I’m on vacation, I try to move within the first hour of waking up. It doesn’t have to be intense or long, just something to get circulation going, reset digestion, and start my day.
Try:
- A quick Pilates flow (from the On-The-Go Collection in T — F STUDIO)
- A (hot) Pilates workout outside
- A walk in the sun with ankle weights
Pro tip: Morning movement helps reset your internal clock when you're dealing with jet lag.
2. Hydration Is Everything
Travel is dehydrating, especially flights. And dehydration is one of the biggest culprits behind bloating, fatigue, and breakouts while on the road.
What I do:
- Bring a refillable bottle & fill it up post-security
- Add electrolytes or a pinch of sea salt with lemon
- Sip herbal teas instead of too much caffeine on long travel days
Pro tip: Hydration helps reduce water retention and keeps digestion moving smoothly.
3. Beat the Bloat (Before It Starts)
Bloat used to hit me hard when I traveled. I’ve learned a few little hacks that make a huge difference.
Here’s what helps:
- Skip the airplane meal, I bring my own protein-rich & healthy food
- Stretch and walk during flights, even just a lap or two
- Take a probiotic or digestive enzyme before travel
- Do a gentle twist/core workout as soon as I settle in
You’ll notice a huge difference in how your clothes fit and how your stomach feels.
4. Eat Intuitively (Not Perfectly)
I’m all about enjoying meals when on vacation. But I try to keep a rhythm that supports me where possible.
My approach:
- Start the day with protein + fiber (helps stabilize blood sugar)
- Go for lighter lunches, especially in heat or after flying
- Say yes to the dessert, but maybe skip the fried appetizer
- Watch for sneaky inflammation triggers (super salty, processed, or greasy foods)
It’s all about balance, not restriction.
5. Sleep is a Non-Negotiable
Sleep is how your body repairs, restores, and regulates hormones. Travel messes with it, because of new beds, time zones, and late dinners. But protecting your sleep will keep your mood, skin, and digestion happy.
What I swear by:
- Magnesium before bed
- Morning sunlight + a wind-down stretch at night
- Same-ish bedtime, even on trips
Even when I indulge, if I’ve slept well and moved my body, I feel good.
6. Consistency Over Perfection
You don’t need a full routine or a gym. You just need to stay connected to your body. A little movement. A little nourishment. A little intention.
What helps me stay consistent:
- 10–20 min daily workouts (even if it’s just stretching or a walk)
- Packable equipment like ankle weights & booty bands
- Downloaded T — F STUDIO workouts for offline access
- A grounding morning or evening ritual
A few consistent habits can help you feel lighter, clearer, and more grounded during and after your trip. Movement, hydration, sleep, and mindful food choices will support your energy and make your return home easier and smoother.
Remember: you do not need to be perfect. Travel is unpredictable, and flexibility is part of the experience. These tools are here to help you feel your best, not to restrict you.
Support your body where you can and enjoy yourself fully when you can't. And most importantly… come home feeling great!