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Welcome to Good Travel, where the wellness world’s road warriors share their secret healthy travel hacks—and exactly how (and where!) they figured them out. Today we have globe-trotting fitness trainer Amanda Butler.

I am a busy personal trainer and fitness instructor here in New York City, and I also lead fitness retreats around the world. Traveling definitely can take a toll on the body, but that’s no excuse when I’m leading a group of people on a workout trip. Over the years I have learned to listen to my body and discovered what works best for me so I can give my best to my clients (or to even just enjoy my own vacation)!

Water is definitely my best friend. Staying hydrated on flights is one of my top priorities (of course after booking the aisle seat—always), I drink at least one liter of water. It helps to combat fatigue, keeps your digestive system moving, aids in muscle efficiency, and helps to balance your mood. Traveling can be stressful, so keeping a clear, calm mind is imperative!

Keeping my body as active as possible before a flight keeps me energized and feeling refreshed.

And of course, I have a hard time sitting still so keeping my body as active as possible before a flight keeps me energized and feeling refreshed. I like to take the stairs in the airport instead of the escalator and knock out some push ups and stretch while waiting to board the flight.

Also, when traveling my digestive systems needs an extra boost so I take probiotics. They are a fantastic aid at keeping you on track as you travel through different time zones and cuisines. I also pack healthy snacks such as raw almonds, Justin’s to-go packs of Natural Peanut Butter or Almond Butter (you can easily pair this with a banana or apple from the airport), green tea bags, and kombucha just in case I get hungry on a long flight.

Where to stay when you want to stay healthy on the road? EVEN Hotels has a wellness-savvy staff, in-room fitness, healthier food choices, and natural, relaxing spaces. Find out more at