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The Best Travel Workouts You Can Do With No Equipment

By Alexa Tucker

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When it comes to reaching your fitness goals, consistency is key . And while travel workouts are obviously great if you can fit them in, don't stress about taking a few days off— skipping your workout for a few days isn't going to set back your progress.

But there are so many benefits to breaking a sweat that are worth setting aside some time to train while traveling, including more energy and improved mood. That's why we rounded up some of our top equipment-free , minimal-space travel workouts to help you make it happen no matter where you are. Plus, squeezing in a quick workout or two during your trip can make it easier to get back in the swing of things after you've unpacked your suitcases.

So whether you're on the road for work, fun, or visiting family, here are eight travel-friendly workouts to try.

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Repeat 3x: • 10 Plank Ups • 10 Lateral Plank Walks • 10 Burpees With Push-Ups • 10 Planks With Shoulder Taps • 10 Diamond Push-Ups • 10 Mountain Climber Twists

Developed by FitFusion trainer Kenta Seki , this workout might make it hard to blow dry your hair tomorrow. It will take about 10 minutes to complete—get all of the workout details here .

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Do 12 to 15 reps per side for each exercise.

Repeat 4x: • Side-Step Squats • Single-Leg Glute Bridges • Curtsy Lunges With Side Kick Rest — 90 seconds

No squats required for this workout from Jill Penfold , LA-based personal trainer and creator of the 12-week LA Bride Body program . Get the workout details here .

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If you're a beginner, do 30 seconds of work, 30 seconds rest per move. Intermediate: 40 seconds work, 20 seconds rest Advanced: 50 seconds work, 10 seconds rest

Repeat 2x: • Mock Jumping Rope • Burpee With Push-Up • Squat Jump • Plank Taps • Jumping Lunge

Get up on the right side of the bed (even if it's not your bed) with this 10-minute burner from Jill Penfold , LA-based personal trainer and creator of the 12-week LA Bride Body program . Get the workout details here .

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Do each move for 2 minutes, rest for 30 seconds between moves: • Bodyweight Squats • Push-Ups • Plank With T-Rotation (switch sides after 1 minute) • Alternating Standing Oblique Crunches

The perfect routine if you've only got 10 minutes to spare (and no extra time to get ready again afterward). It was developed for SELF by Jessica Bolbach, owner of NYC fitness studio KORE . Get the workout details here .

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Repeat 2x: • Plié Squat pulses With One Foot Raised — 30 seconds per side • Alternating Side Lunges — 30 seconds per side • Skater Hops — 15 seconds • Curtsy Kicks — 30 seconds per side • Goblet Squats — 30 seconds • Jumping Jacks — 15 seconds • Pilates Scissors — 30 seconds • Clamshells — 30 seconds per side

This workout from exercise physiologist Michelle Lovitt , M.A., will set your inner thighs on fire. Keep in mind that spot training is a fitness myth. If your goal is muscle definition or fat loss in a particular area, you'll need to do a combination of strength training (both of that specific muscle group and everywhere else), reducing overall body fat, and eating a diet that contributes to body fat loss and muscle-building. With that disclaimer, get the full workout details here .

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2 sets of 10 reps each: • Step it Up • Leg Lift • Tap It Out • Downward Dog Reach

This four-move strength circuit targets your core. It was created by Katherine Greiner of KGBody , for SELF's 2016 Six Weeks To Summer challenge . "The moves work the obliques, abs, and lower back to reveal a strong, sexy stomach," Greiner says. Get the workout details here .

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Do each move for 1 minute.

Repeat 4x: • Jumping Lunges • Wall Sit With Hands Up • Jumping Squats • Plank Rest — 1 minute

This workout from SELF's 2016 Six Weeks To Summer challenge will have you jumping, planking, and sweating . Get the workout details here .

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Air Punches — 30 seconds • 5 Burpees Air Punches — 30 seconds • 4 Burpees Air Punches — 30 seconds • 3 Burpees Air Punches — 30 seconds • 2 Burpees Air Punches — 30 seconds • 1 Burpee Air Punches — 30 seconds • 2 Burpees Air Punches — 30 seconds • 3 Burpees Air Punches — 30 seconds • 4 Burpees Air Punches — 30 seconds • 5 Burpees

There are only two moves in this workout from SELF's 2016 Six Weeks To Summer challenge , but your heart will be racing by the end. Get the workout details here .

  • 16 Equipment-Free Arm Exercises You Can Do at Home
  • A 15-Minute No-Equipment Core Workout You Can Do at Home
  • 20-Minute No-Equipment Total-Body Workout You Can Do Anywhere

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SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

How to Get Back Into Working Out After an Injury

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Listening Practice Through Dictation with Transcripts

Listening Exercises A2 – Travelling abroad

English Listening Exercises for A2

1. Adam is on holiday in South Africa. In Johannesburg, he decides to change his travel plans so he speaks to Helen, a travel agent. Listen to their conversation. What does Adam ask to change? Choose a, b, c or d.

a   the airline

b  the travel date

c   the destination

d   the type of ticket

2. Listen again and complete Helen’s notes.

travelling abroad exercises

Answer & Transcript

b    Lister

c   Monday 15th

d    SAA 235

f   budget economy

g    Thursday 18th

h   11.30 am

i   normal economy

(Helen = South African)

Helen:     Good afternoon, sir. How can I help you?

Adam:     Yes, hello. I’d like to change my flight to Cape Town.

Helen:     Hmm. OK, so can you tell me the booking number?

Adam:     Umm … I don’t remember my booking number, to be honest.

Helen:     OK. That’s OK. Maybe just your family name then. Can you give me that?

Adam:     Yeah, my family name is Lister.

Helen:     Is that L-I-S-T-E-R?

Adam:     That’s right. Adam Lister.

Helen:     OK, let me just check that for you.

Adam:     The airline is South African Airlines and I think the flight number is SAA 235.

Helen:     Great. And when are you flying?

Adam:     Oh, it’s next Monday, the 15th.

Helen:     Ah yes, that’s right, SAA 235 from Johannesburg to Cape Town at 9 am. OK. What would you like to change?

Adam:     Would it be possible to fly three days later?

Helen:     OK, let me just check the availability. … Ah yes. There are flights on Thursday the 18th, but unfortunately the nine o’clock flight is full. What about another time that day?

Adam:     Is it possible to go in the morning? Are there other morning flights?

Helen:     There’s another flight at 11.30. How about that?

Adam:     11.30 sounds good.

Helen:     OK that’s great. There’s a different flight number. It’s SAA 327. Now one thing I just need to sort out with you is that your original ticket was a budget economy class ticket and …

Adam:     Yes, that’s right.

Helen:     Well, it’s the cheapest fare and unfortunately that can only be changed if it’s upgraded. So you’d need to get a normal economy class ticket.

Adam:     Normal economy class? So does that mean I have to pay more for another ticket?

Helen:     Yes, you do.

Adam:     Oh. How much more do I have to pay?

Helen:     Er, let me check … Er that’s 740 rand. Is that OK?

Adam:     Oh that’s quite a bit but … but I’ll change it anyway.

Helen:     OK. All right. Let me just print this out for you – print out your new itinerary.   

A change of plan

1. Listen to Adam talking to Tom, a Tourist Information Officer in Cape Town. Look at the photos and match them to the statements below.

a   Adam went to this place today. …………………….

b   Adam cancels a trip to this place. …………………….

c   Adam decides to go to this place. …………………….

travelling abroad exercises

a    Table Mountain.

b    Cape Point and Peninsula.

c    Robben Island.

2. Listen again and correct the mistakes below.

a   Adam went to Table Mountain yesterday.

b    Adam cycled up Table Mountain.

c   Adam hurt his back.

d    Adam paid a deposit of 50 rand.

e   The company needs 12 hours notice to cancel a booking.

f   Adam will travel to Robben Island by helicopter.

a    yesterday    today

b    cycled    walked

c   back    leg

d    50 rand    150 rand

e    12 hours    24 hours

f   helicopter    boat

(Tom = South African)

Adam:     I’ve got a problem. Perhaps you can help me.

Tom:       Yes, I’m sure I can. So what’s the problem?

Adam:     Well, I booked a trip to Cape Point and Peninsula for tomorrow. The problem is that today I did another tour – the Table Mountain tour.

Tom:       Right. That’s the hike isn’t it?

Adam:     Yes, and we walked all day and …

Tom:       Yes, it’s a really good trip.

Adam:     But I hurt my leg, so I don’t think I can do the tour tomorrow.

Tom:       Oh right. That’s the one by bike, isn’t it?

Adam:     Yeah. I really don’t want to do more exercise.

Tom:       Yeah, I can imagine.

Adam:     So I’d like to cancel the booking.

Tom:       Hmm. OK< so let me just check on the system. Have you already paid a deposit?

Adam:     Oh yes, there was a deposit of 150 rand.

Tom:       Unfortunately, if you cancel now, you will lose that deposit.

Adam:     Oh. Why is that?

Tom:       Well, because the company needs more than 24 hours notice.

Adam:     Oh, I see. Oh well …

Tom:       You can use the deposit for another activity.

Adam:     Yeah?

Tom:       We could look at something that doesn’t involve exercise.

Adam:     Good idea.

Tom:       A trip that lots of people do is a boat trip to Robben Island.

Adam:     OK.

Tom:       Would you be interested in doing that?

Adam:     Yeah, that sounds interesting.

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Round-the-world travellers

This lesson offers a variety of activities based on British round-the-world travellers; a cyclist, a running granny and a teenage sailor.

travelling abroad exercises

Students will firstly review country names, and then there is an activity to pre-teach vocabulary for a jigsaw reading task, where students will explain their texts to each other. There follows a role play in which students play the part of a traveller or a journalist, and this is followed by a task where students compare ideas on advice to world travellers. Finally there is a more open discussion task about young people, travel and world records.

Aims: • To learn vocabulary related to travel and adventure • To develop reading skills • To practise speaking skills Age group: 12- adult

Level: B1 / B2

Time: 60 minutes

Materials: Around-the-world travellers student worksheet, jigsaw reading texts, and lesson plan

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All the materials on these pages are free and available for you to download and copy for educational use only. You may not redistribute, sell or place these materials on any other web site without written permission from the BBC and British Council. If you have any questions about the use of these materials, please e-mail [email protected]  

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2. Listen again and complete Helen’s notes.

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Travel & Hotel English Vocabulary Exercises

Below you will find listed all the different exercises that you can do to learn or improve your use of vocabulary for travel and holidays (e.g. staying in hotels, directions, travelling on planes etc...) in English on Blair English.

For each exercise there is a description of what it is about and what level of English you need to do it (from 'lower-intermediate' to 'advanced').

To do or look at an exercise, simply click on the box or the title of the exercise.

To learn vocabulary for places and the natural world (e.g. the countryside), look at our Geographical English vocabulary exercises .

  • English Vocabulary for Recommending Places to Visit & See Level: Intermediate This online exercise looks at English phrases used when both asking about things to do when visiting a different city or country and also giving recommendations and advice to people visiting your city/country.
  • Hotel Essentials Vocabulary Part 1 Level: Lower-Intermediate This first of two exercises introduces the essential vocabulary for both staying and working in hotels and the different eating options.
  • Hotel Essentials Vocabulary Part 2 Level: Lower-Intermediate This second of two exercises continues with more essential vocabulary for both staying and working in hotels. It also talks about the different rooms and services in hotels.
  • English Vocabulary for Arriving/Checking In at a Hotel Level: Intermediate This online exercise looks at English phrases used when arriving/checking in at a hotel and asking for information.
  • English Vocabulary for Leaving/Checking Out of a Hotel & Asking Questions Level: Intermediate This online exercise looks at English phrases used when leaving/checking out of a hotel and asking for information about the city and places to go and see.
  • English Vocabulary for Travelling by Plane Part 1 Level: Intermediate This first of two online exercises focuses on the English vocabulary and phrases that are used when talking about travelling by plane and the problems of air travel.
  • English Vocabulary for Travelling by Plane Part 2 Level: Intermediate This second of two online exercises continues to look at the English vocabulary and phrases that are used when talking about travelling by plane and vocabulary used for journeys and trips in general.
  • 10 English Travel Phrasal Verbs Level: Intermediate Learn and remember 10 commonly used English phrasal verbs that are used when travelling.
  • Street Directions in English Vocabulary Level: Lower-Intermediate The essential vocabulary for giving street directions, so you can find where you want to go.

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Nomadic Matt's Travel Site

Travel Better, Cheaper, Longer

The Foolproof Guide to Staying in Shape While Traveling

Steve Kamb, author of Level Up Your Life, rock climbing while traveling

Many moons ago I came across an article about a guy who travel hacked a round-the-world airline ticket for $418 USD. The article appeared in Gizmodo (I was a bit jealous I didn’t write the article) and featured a blogger named Steve Kamb from Nerd Fitness.

I started reading his website, and we exchanged some messages, eventually met at a conference, and quickly became close friends. Steve is one of the biggest health and fitness bloggers out there, with Nerd Fitness reaching millions of people per month! I always ping him for health and fitness advice.

Now, Steve has a book out called Level Up Your Life . It’s a detailed guide to getting in shape, staying motivated, and doing all those epic quests you’ve always wanted to do.

Like the website, it uses “nerdy” references to get the point across. I read it, loved it, and took copious notes. It’s worth every penny! Today he’s giving us in-depth advice on how to stay in shape on the road. Steve, take it away!

A few years back, after stumbling across some guy named Matt’s travel website, I was inspired to journey the world for 18 months, starting in Australia .

When I landed in Sydney to start my life as a nomad, there was one thing above all others that terrified me:

Getting out of shape. (OK, I was really afraid of spiders too.)

Any time I had traveled in the past, I abandoned my workouts and healthy eating went right out the window because: “Hey, I’m traveling!”

Returning home from any trip was like taking five giant steps backward on my health and having to start over. It bummed me out, but I was always worried about missing that amazing meal or big night out.

But on this trip big multi-month trip, I thought, “Hey, I run a company called Nerd Fitness — if I can’t find a way to travel AND stay healthy, who would ever take advice from me?” I needed to walk the walk, not just talk the talk.

I also wanted to prove that it was possible to have it all. That you can stay healthy and strong and fit, and also have amazing adventures, say yes to parties, eat local food, and live in the moment while traveling.

I traveled to more than 20 countries, hiked the Great Wall of China, swam with sharks, tracked wild animals in South America, and even lived like James Bond in Monaco.

Also I sang in German at Oktoberfest in Germany , partied ’til sunrise at Carnival in Rio, island-hopped in Croatia during Yacht Week, and danced on the beaches of Thailand at a Full Moon Party .

I learned on that trip that being healthy and “living in the moment” DON’T have to be mutually exclusive. In fact, being healthy can be GREAT for helping you to live in the moment and say yes to adventures too.

I just published a book called Level Up Your Life about helping people live more adventurous lives and how to put a plan in place to make that happen, and it covers some of the stuff below along with more travel help.

Today, Matt wanted me to share some of my advice with you. ( Matt says : And with me too, because I always feel like I gain ten pounds when I travel! )

So here’s a blueprint for living healthy, taking care of yourself, and still doing all the fun stuff that made you want to travel in the first place.  

A Workout You Can Do Anytime, Anywhere!

Getting an unconventional workout in at the sand dunes while traveling

Besides, when you’re traveling, the LAST thing you want to be thinking about is being cooped up in a gym when you should be out exploring your new surroundings. I used to be a gym rat trying to get fit, and it wasn’t until I started traveling that I really had to dig into the motivation behind WHY we should take care of ourselves:

So we can do cool activities that remind us why being alive is amazing!

We only get one chance on this planet, and we only have one body to do it in, so we should probably take care of ourselves. Luckily, if we can do some basic things and put a few key systems in place while traveling (and when we’re not traveling), we’ll be ready to do whatever, wherever, whenever. Jackpot!

Steve Kamb from Nerd Fitness at Machu Picchu in Peru

Basic Workout You Can Do Anywhere To start, and hopefully this goes without saying, doing things like riding your bike, hiking, and going for walking tours is a FANTASTIC start to building a healthy body. It’s exercise that doesn’t really feel like exercise, because you’re also exploring new locations like Indiana Jones or Carmen Sandiego.

But I also want to teach you a basic workout that you can do ANYWHERE on the planet. I know this is true, because I’ve done it in a parking lot in Singapore , a bus stop in New Zealand , in the middle of the Australian Outback, and other absurd places.

This basic strength-training workout is really helpful to having a great experience while traveling. When you strength-train, you build your muscles, joints, and tendons stronger each time — preparing them for any activity you throw at them. Best of all, it’s quick, targets every muscle in your body with just a few functional movements, and can completed anywhere.

This workout can help you get strong and healthy and still have plenty of time to do whatever else you need to do.

Here’s a full walk-through video from a few years back of me completing a basic workout with different variations for each exercise, on a playground in Ecuador:

Now, you might be wondering where to find a playground? Simple! Anytime you get to a new city, look on Google Maps or speak with the person who runs your hostel and ask for the nearest park. All you need is enough space on the ground to do your squats and push-ups, and something to hang from for your pull-ups.

I’ve done pull-ups on tree branches, bus stop overhangs, and parking lot structures; squats and lunges in the middle of a desert outside a tent; and push-ups practically everywhere.

( Can’t do pull-ups (yet)  or can’t find a tree branch? Do body weight rows using a desk or table

Or pick up your suitcase and do dumbbell rows .

Everything else you can do with just your body.)

Try the Nomadic Matt Travel Workout Plan:

  • 3 sets of 10 bodyweight squats
  • 3 sets of 10 push-ups
  • 3 sets of 10 lunges
  • 3 sets of 10 reverse crunches
  • 3 sets of 10 backpack lifts

You can follow the above workout every other day, or even just once a week, and it’ll help you stay on target and keep you prepared for everything. If you only have five minutes here and there, that’s fine. Do squats when you can. Crank out a few pull-ups when you find something to hang from while on your hike, or bust out a plank in an epic location because why the hell not.  

Diet is 80% of the Battle!

Steve relaxing in New Zealand on his year overseas

What we’re trying to avoid is the depression and crash dieting that follows a trip full of overeating abroad: “Ugh, where did all of this fat come from? Time to starve myself!” Nope, not anymore!

Instead, let’s put a decent plan in place so that we CANNOT go overboard while traveling and therefore skip drastic measures when we get back home — something that’s consistent and sustainable.

How do we do that? By building a simple, kickass nutrition plan that is easy to follow and applicable anywhere everywhere on the planet:

  • Eat real food most of the time. Liquid calories are brutal.
  • Don’t rely on meal timing or calorie counting.
  • Do the best you can. Don’t freak out!

What we’re aiming for is food that keeps us satiated and on target, i.e., mostly vegetables, some form of protein (be it from animal sources or legumes), and then some fruits and/or nuts — occasionally a bit of rice or potatoes, and minimal bread or pasta or liquid calories.

You’ve probably heard of this type of diet referred to as “ the Paleo diet ” or “eating like a caveman.” It’s the ultimate time-tested nutrition strategy, as you’re eating natural foods that have existed for millennia.

Better yet, these foods can generally be found anywhere on the planet, and it keeps things simple, so you don’t need to worry about counting calories or weighing your food. It’s one I’ve employed to great success throughout the world, but it does require you to be deliberate in your decision making with each meal.

Jumping out of a plane on a skydiving adventure with a partner

You might be wondering specifically what you should and shouldn’t eat and how much. Let’s start with the “what,” and then we can cover the “how much.” Cap’n Crunch, pizza, pasta, bread, candy, soda — these are all processed foods full of nonsense, so we should avoid them whenever we can.

The focus should be on quality food from natural sources (this can often be easier in foreign countries than it is in the United States , as it seems this country is built around grains, high-fructose corn syrup, sugar, and carbs!).

Here’s what you should be building your diet around:

  • Meat : Real animals with four legs
  • Fowl : Chicken, turkey, duck, hen — things with wings
  • Fish : This also includes shrimp, lobster, crab, mussels, clams, and other water-dwelling creatures.
  • Eggs : Chicken eggs, ostrich eggs, but not Cadbury Eggs!
  • Vegetables : Dark, leafy green veggies are a favorite. No, corn is not a vegetable!
  • Oils : Olive oil, coconut oil, avocado oil — think natural.
  • Fruits : A good source of carbs, but they can contain lots of natural sugar and can be higher in calories, so limit them if you’re trying to lose weight.
  • Nuts : Loaded with healthy fats but high in calories, they’re good for a snack, but don’t eat bags and bags of them.
  • Tubers : Sweet potatoes and yams. Higher in calories and carbs, but good right after a workout.
  • Bacon : Nature’s candy!

Every meal should have a protein source and at least one vegetable; add some fruits and nuts. Avoid dairy and grains, or only eat them in minimal quantities.

Now, I can already see your brow furrowing, and you probably have the following question: “What about rice and pasta? That’s all I eat when I travel!” I get it — the cheap backpacker diet consists of rice, beans, and pasta — the most calories for the least amount of money (usually freeing up more money for more drinking, haha).

These foods are pretty much just calories and carbs. If you’re trying to be healthy, make sure you are eating protein and vegetables too.Consuming some rice or pasta or beans is fine; just don’t make it the only thing you eat, just so you can drink more. Your body will thank you, I promise.

Steve Kamb doing cartwheels on a beach paradise

This is something I struggled with when I began traveling, until I made a commitment to myself to start eating better, which required me to start spending more money on food (to get protein, vegetables, etc.). I either saved up more money before I went on my trip (a few bucks can mean a great meal in many countries!) or saved it elsewhere (by spending fewer nights out drinking).

It requires a bit of discipline, but if you’re committed to staying healthy and not wrecking your body (and waistline!) while traveling, it requires you to make some changes.

You don’t need to just eat broccoli and chicken when traveling and ignore anything that tastes good. Instead, try to make 80% of your meals healthy, and then eat whatever you want the other few meals. Your body won’t balloon up after one bad meal, but if you let one bad meal become a month of eating poorly, it will cause problems.

So find balance: if you are going to eat a big unhealthy dinner, eat a small breakfast and lunch. If you just had a massive breakfast, skip lunch — it evens out at the end of the day. Skipping a meal can be called intermittent fasting and can be really beneficial actually!

I also implement the “never two in a row” rule. I never eat two bad meals in a row. If I’m in a location known for something unhealthy and delicious, I make sure the meals before and after are really healthy so one bad meal doesn’t become a habit.

The Nomadic Matt Nutrition Travel Strategy:

  • Eat real food! Mostly vegetables, some protein, and then fruit and nuts.
  • Beans, rice, sweet potatoes, and potatoes are OK in moderation.
  • Avoid processed junk, sugar, and liquid calories like soda, juice, and so on.
  • Implement the “never two in a row rule.”

Party with Purpose

Level Up Your Life author drinking German beer at Oktoberfest

Here’s something you already know: drinking alcohol isn’t exactly healthy for you. But then again, neither is staying up too late, not spending enough time in the sunlight, spending too much time in the sunlight, playing video games for too long, eating unhealthy foods, etc.

And yet we all do lots of these things; we have to make trade-offs while we live our lives and have some fun.

I believe drinking can be done occasionally, in moderation, and a healthy lifestyle can still be achieved. If you decide that you want to drink, good for you. If you decide that you don’t want to drink, that’s fine too. You know yourself best: Be smart.

So, rather than tell you to give up drinking, let’s find a way to fit in into your schedule so that it allows you to be happy WITHOUT making your waistline bulge and giving you a raging headache.

Here’s the Nomadic Matt Healthy Drinking Strategy:

  • Wine and liquor (sipped slowly) without mixers are the “healthiest” options.
  • Light beers and good beers are next best, in moderation (duh).
  • Sugary mixed drinks or energy drink-and-alcohol combos (I see you, Thailand!) are terrible for you. Sugar is literally the devil.
  • Drink water between each drink. It works like a charm, I promise.

Now, calories from drinks can really add up, as can the crappy food you consume when you’re drunk…so try to party with a purpose. Wine, beer, liquor. Know yourself, and be smart about it.

You can also have some fun with it if you’re crazy like me. In Croatia during Yacht Week last year, I came up with a rule that I had to do 10 squats and 10 push-ups every morning for each drink consumed the night before. What started out as a joke among my boatmates suddenly became an accountability tactic. They GLADLY helped me count my beverages and then count my push-ups the next morning on the deck of the yacht.  

Be Active, and Have Fun

Steve Kamb bungee jumping during travels

Instead of trying to be perfect, we can be “good enough” while we’re traveling. There are often once-in-a-lifetime experiences that require you to go off your food or exercise routine.

Exercise doesn’t need to consume your life either. It can be as simple as making an effort to sign up for a walking tour, opting to ride a bike through a city and getting lost on purpose, or hiking on small trips to prepare yourself for bigger trips.

You can also mix in some activities that don’t FEEL like exercise — but are:

  • Tango lessons in Argentina
  • Capoeira training in Brazil
  • Muay Thai training in Thailand
  • Hiking anywhere and everywhere!

Regardless of your level of fitness, there are fun activities native to the countries you’re visiting that can make for a great way to meet new people, train in an activity that is new to you, and get your heart racing! I like to think of them as missions or quests to complete in addition to just seeing the sights, but that’s just the nerd in me.

The Nomadic Matt Strategy of Healthy Awesome Traveling:

  • Make exercise part of who you are. Walk more. Say yes to hikes.
  • Strength-train at least once per week. Follow the playground workout!
  • Eat real food. Don’t just go for cheap calories all the time.
  • Never eat two bad meals in a row.
  • Party with purpose! Drink water, too. Sugar is bad.
  • Do the best you can. Every bit counts!

Remember, you don’t need to be “all or nothing” — you just need to be good enough. And every decision helps! Thanks again for reading, and I hope you take one piece of advice from today and use it to help you on your next trip!

Steve Kamb is the author of Level Up Your Life , now available in bookstores nationwide. When he’s not traveling the world, he runs NerdFitness.com , a worldwide community of average Joes and Jills helping each other live better lives.  

Book Your Trip: Logistical Tips and Tricks

Book Your Flight Find a cheap flight by using Skyscanner . It’s my favorite search engine because it searches websites and airlines around the globe so you always know no stone is being left unturned.

Book Your Accommodation You can book your hostel with Hostelworld . If you want to stay somewhere other than a hostel, use Booking.com as it consistently returns the cheapest rates for guesthouses and hotels.

Don’t Forget Travel Insurance Travel insurance will protect you against illness, injury, theft, and cancellations. It’s comprehensive protection in case anything goes wrong. I never go on a trip without it as I’ve had to use it many times in the past. My favorite companies that offer the best service and value are:

  • SafetyWing (best for everyone)
  • Insure My Trip (for those 70 and over)
  • Medjet (for additional evacuation coverage)

Want to Travel for Free? Travel credit cards allow you to earn points that can be redeemed for free flights and accommodation — all without any extra spending. Check out my guide to picking the right card and my current favorites to get started and see the latest best deals.

Need Help Finding Activities for Your Trip? Get Your Guide is a huge online marketplace where you can find cool walking tours, fun excursions, skip-the-line tickets, private guides, and more.

Ready to Book Your Trip? Check out my resource page for the best companies to use when you travel. I list all the ones I use when I travel. They are the best in class and you can’t go wrong using them on your trip.  

Got a comment on this article? Join the conversation on Facebook , Instagram , or Twitter and share your thoughts!

Disclosure: Please note that some of the links above may be affiliate links, and at no additional cost to you, I earn a commission if you make a purchase. I recommend only products and companies I use and the income goes to keeping the site community supported and ad free.

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Travelling abroad (Listening)

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Travelling abroad (Listening)

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    travelling abroad exercises

  4. Travelling Abroad

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  1. Travelling abroad

    Travelling abroad. Listen to the five airport announcements and do the exercises to practise and improve your listening skills. ... Travelling abroad - exercises 257.15 KB. Travelling abroad - answers 255.43 KB. Travelling abroad - transcript 244.84 KB. Discussion. Tell us about the last time you took a flight somewhere!

  2. Travelling abroad

    Travelling abroad. To: [email protected]. Subject: Saturday ;-) Dear François. Thanks for your message. I'm looking forward to your visit to Dublin. ... Travelling abroad - exercises 420.25 KB. Travelling abroad - answers 193.08 KB. Travelling abroad - email 326.65 KB. Travelling abroad - writing practice 310.05 KB. Discussion.

  3. Stay in Shape While Traveling (5 Workouts)

    Bodyweight Squats: 20 reps. Walking Lunges: 20 reps (10 each leg). Jump step-ups: 20 reps (10 each leg). Pull-Ups: 10 reps [or inverted bodyweight rows]. Dips (between two chairs): 10 reps. Chin-ups: 10 reps [this might be tough in a hotel room, so try an inverted bodyweight rows with underhand grip]. Push-Ups: 10 reps.

  4. The Best Travel Workouts You Can Do With No Equipment

    4. You can do this 10-minute total-body workout without breaking much of a sweat. Graphic by Valerie Fischel. Do each move for 2 minutes, rest for 30 seconds between moves: • Bodyweight Squats ...

  5. PDF Travelling abroad

    Answers to Travelling abroad - exercises Preparation 1. Arrive at the airport 2. Go to the checking-in desk 3. Go through immigration 4. Wait at the boarding gate 5. Board the plane 6. The plane takes off 1. Check your understanding: matching 1. Rome 2. Tokyo 3. Athens 4. Amsterdam 5. New York 2. Check your understanding: gap fill 1. 2/ two 2 ...

  6. TRAVEL ENGLISH/ENGLISH FOR TOURISTS

    AT THE HOTEL: General vocabulary 1. AT THE HOTEL: General vocabulary 2. AT THE HOTEL 1: Checking in. AT THE HOTEL 2: Checking in. AT THE HOTEL 3: Getting from the hotel into the city. AT THE HOTEL 4: Talking to someone at the reception desk. AT THE HOTEL 5: Making a reservation. AT THE HOTEL 6: Asking directions.

  7. Travel the world

    Virtually Anywhere Episode 5. Paul and Geeta continue their travels around the world. Listen to episode 5 and try the learning activities to practise the words you've heard. B1-B2. 10+ minutes. Independent.

  8. 320 Travelling English ESL worksheets pdf & doc

    This WS contains a reading text on travelling, a role-play, a definition match, picture descriptions and a few discussion questions on the topic of travelling. Hop... A WORKSHEET ABOUT THE TOPIC: TRAVELLING. wordsearch + gap filling with vocabulary related to the topic. Sts answer the questions on the ws.

  9. Listening Exercises A2

    Answer. 2. Listen again and correct the mistakes below. a Adam went to Table Mountain yesterday. b Adam cycled up Table Mountain. c Adam hurt his back. d Adam paid a deposit of 50 rand. e The company needs 12 hours notice to cancel a booking. f Adam will travel to Robben Island by helicopter.

  10. 606 Travel English ESL worksheets pdf & doc

    Travel. 606 Travel English ESL worksheets pdf & doc. SORT BY. Most popular. TIME PERIOD. All-time. PhilipR. Let´s talk about TRA ... Past simple regular . This ESL/EFL workshe. 96458 uses. strawberry13. Simple past Reading . This exercise will h. 52924 uses. myszunia. Tourism industry tes. A test designed for . 51019 uses. PhilipR. Let's talk ...

  11. Round-the-world travellers

    Students will firstly review country names, and then there is an activity to pre-teach vocabulary for a jigsaw reading task, where students will explain their texts to each other. There follows a role play in which students play the part of a traveller or a journalist, and this is followed by a task where students compare ideas on advice to world travellers. Finally there is a more open ...

  12. Travelling Abroad exercise

    Level: Teens. Language: English (en) ID: 559480. 02/12/2020. Country code: MX. Country: Mexico. School subject: English as a Second Language (ESL) (1061958) Main content: Listening comprehension (2013242) This is a free Listening lesson by the British Council.

  13. PDF Travelling abroad

    Listen to the five airport announcements and do the exercises to practise and improve your listening skills. Preparation Do this exercise before you listen. Write a number (1-6) to put these sentences in order. ... Travelling abroad - exercises . 2. Check your understanding: gap fill Do this exercise while you listen. Complete the gaps.

  14. Listening Exercises A2

    1. Adam is on holiday in South Africa. In Johannesburg, he decides to change his travel plans so he speaks to Helen, a travel agent. Listen to their conversation. What does Adam ask to change? Choose a, b, c or d. Ваш браузер не поддерживает HTML5 аудио.

  15. PDF Lesson 1

    Lesson 1 - At the Airport. Hello and welcome to Lesson 1 of the Travel English Speaking Course! Today we're going to go through the airport step by step, learning important vocabulary and useful phrases along the way. Let's imagine you're flying from New York City to Los Angeles. Situation 1: At the check-in desk. Agent: Good afternoon!

  16. Travel & Hotel English Vocabulary Exercises

    This first of two exercises introduces the essential vocabulary for both staying and working in hotels and the different eating options. Hotel Essentials Vocabulary Part 2. Level: Lower-Intermediate. This second of two exercises continues with more essential vocabulary for both staying and working in hotels.

  17. English for tourism

    Hotels - vocabulary exercises. Hotel: General vocabulary 1. Hotel: General vocabulary 2. At the hotel 1: Checking in. At the hotel 2: Checking in. From the hotel into the city. At the reception desk. At the hotel 5: reservation. Hotel 6: Asking directions.

  18. The Foolproof Guide to Staying in Shape While Traveling

    Eat real food! Mostly vegetables, some protein, and then fruit and nuts. Beans, rice, sweet potatoes, and potatoes are OK in moderation. Avoid processed junk, sugar, and liquid calories like soda, juice, and so on. Implement the "never two in a row rule.".

  19. Travel English: Vocabulary, phrases & expressions for traveling

    English is often used in travel situations as a common language which many people can speak. This means that knowing some English phrases can make your trip safer and more fun, even if you're not traveling to a place where English is the official language. Travel is also an amazing reason to improve your English.

  20. Travelling abroad

    Travelling abroad - Listening exercise 1

  21. PDF Writing skills practice: Travelling abroad exercises

    Writing skills practice: Travelling abroad - exercises . 1. Check your understanding: true or false Circle True or False for these sentences. 1. Eoin will go to the airport alone to meet François. True False 2. Eoin is meeting François on the weekend. True False 3. Eoin lives in the centre of Dublin.

  22. Travelling abroad (Listening) worksheet

    13/04/2020. Country code: UA. Country: Ukraine. School subject: English as a Second Language (ESL) (1061958) Main content: Listening and Writing (2013025) There are 2 audios and 4 tasks. Other contents: Present Perfect.

  23. PDF Travelling abroad

    Listen to the five airport announcements and do the exercises to practise and improve your listening skills. Preparation Do this exercise before you listen. Write a number (1-6) to put these sentences in order. ... Travelling abroad - exercises . 2. Check your understanding: gap fill Do this exercise while you listen. Complete the gaps.