Travel, Training & Thanksgiving: Stay Fit on the Go

Hey bestie! The holiday week is coming in hot, travel, turkey, family, and maybe a little couch time (and hey, you deserve it). But that doesn’t mean your goals take a break. Around here, we’re all about movement, mindfulness, and feeling amazing no matter where you are or what your schedule looks like.

If you're heading out of town and want to keep your vibe strong while balancing travel, delicious food, and limited time, this one’s for you. Inside:

• 20-minute no-equipment workouts you can do anywhere

• A smart packing checklist for activewear and recovery gear

• Nutrition tips that don’t kill the holiday joy

• How Shevive keeps your energy and recovery on point

• Soft plug: Grab our holiday-travel workout pack in the ROCFITWORLD app + shop our travel-ready apparel bundle

Let’s go!

Shift the Mindset

Holiday weeks aren’t about hitting new PRs. They’re about keeping your body and mindset supported through the change in rhythm. Instead of thinking "perfect gym routine," think "smart, doable movement."

• Your gym might not be there, time might be tight, but your body is always with you.

• A quick 20-minute body session is more than enough to keep your energy up and your progress steady.

• Pro tip: schedule your workout like you would a meet-up with friends. You'll show up.

Consistency Over Perfection

One off-schedule week won’t knock you off track. Keeping your movement and mindset steady is what matters. Showing up for yourself when life is a little chaotic is still a win.

A Quick Routine You Can Do Anywhere

Whether you're in a hotel room, spare bedroom, or hallway, this one gets it done. Do this 3-4 times during your travel week:

Warm-Up (3 mins):

• Arm circles + hip circles

• Bodyweight squats (30 secs)

• Shoulder taps in plank (30 secs)

Workout (15 mins – Repeat 3 Rounds):

1. Push-ups (regular or knees) x10

2. Squats x15

3. Glute bridges x12

4. Mountain climbers x30 sec

5. Plank hold x30 sec

Cool-Down (2-3 mins):

• Hip flexor stretch

• Child’s pose

• Shoulder/upper back release

Add walking or dancing in your room (seriously!)

Activewear Essentials

• 2-3 workout tops (rotate +

  Travel Day Game Plan

  • Drink up early and often—planes, cars, and chaos dry you out.

  • Keep snacks in your bag: think fruit, trail mix, yogurt, hard-boiled eggs.

  • Eat regular meals. Don’t "save up" for the big dinner. That trick never works.

  • Thanksgiving Meal Tips
  
  

  • Start with protein and veggies on your plate. Build from there.

  • Pick your treat and enjoy it. Fully. No guilt.

  • Skip the graze-fest. One plate, one dessert, one happy body.

  • Stay active the next day. Doesn’t have to be wild—just something to help you reset.

  • Recovery = Hydration + Movement + Rest
  
  

  Your body works hard during travel, even if you're just sitting. Stay hydrated, move gently, sleep deeply.

  Shevive Wellness can support your bounce-back with ingredients that love your muscles, energy, and immune system. It’s one more way to support your body during busy or irregular weeks.

  ewear)

• 1 go-to pair of leggings or shorts

• Lightweight zip-up or hoodie

• Tote or gym bag that doubles as travel bag

• Small towel + water bottle

• Sneakers that can handle walks + workouts

Recovery Extras

• Resistance band (packs small, works big)

• Foam roll or massage ball

• Earbuds + phone for workouts on-the-go

• Shevive Wellness Stack for energy + bounce-back

• Eye mask or earplugs (sleep is part of recovery too)

ROCFIT Tip:

Our "travel-ready" apparel bundle was built for this—easy to pack, cute enough to live in, comfortable enough to move in. The perfect combo of cozy + functional for wherever you're headed.

Travel Day Game Plan

• Drink up early and often, planes, cars, and chaos dry you out.

• Keep snacks in your bag: think fruit, trail mix, yogurt, hard-boiled eggs.

• Eat regular meals. Don’t "save up" for the big dinner. That trick never works.

Thanksgiving Meal Tips

• Start with protein and veggies on your plate. Build from there.

• Pick your treat and enjoy it. Fully. No guilt.

• Skip the graze-fest. One plate, one dessert, one happy body.

• Stay active the next day. Doesn’t have to be wild, just something to help you reset.

Recovery = Hydration + Movement + Rest

Your body works hard during travel, even if you're just sitting. Stay hydrated, move gently, sleep deeply.

Shevive Wellness can support your bounce-back with ingredients that love your muscles, energy, and immune system.

Shevive Mega Bundle 

• Helps you stay energized when sleep and meals are off

• Perfect for morning-after support or travel day fatigue

• Designed for women’s bodies, and for weeks just like this

Join the ROCFIT community on the Go with MUV APP! 

Join our community app and check out our exclusive holiday healthy hacks mindset replay! Get your first 7 days free here!

Tag us at #ROCFITWORLDTravels so we can cheer you on.

Q1: Can I stay fit during holiday travel with no gym?
Yes! Short, smart bodyweight workouts 3-4 times a week keep you feeling strong and steady.

Q2: What’s a simple workout plan for the holiday week?
Aim for 3-4 quick sessions (20 minutes or less), plus daily walks or stretch breaks.

Q3: How do I eat well during Thanksgiving without going overboard?
Start with protein and veggies, choose one or two indulgences you love, and keep it balanced.

Q4: What do I need to pack to stay active while traveling?
Workout clothes, sneakers, resistance band, recovery tools, and your Shevive stack.

Q5: How do I stay connected to my ROCFIT routine on the go?
Use the app’s travel pack, wear your gear, and check in with our community. You’re not doing this alone.

Bestie, you got this. Whether you're flying out, hosting big, or just trying to stay steady in the middle of the fun, your strength and wellness matter. Pack your bag, move your body, nourish yourself, and tap into that ROCFITWORLD support when you need it.

Grab our Holiday-Travel Workout Pack in the app and check out the Travel-Ready Apparel Bundle so you can feel your best wherever the week takes you.

You're strong, you're supported, and you're absolutely not alone in this.

#ROCFITWORLD