Every time I go to Vegas, I get the most ridiculous blisters on the bottoms of my feet between my big toe and second toe.
You’d think after multiple visits I would have learned by now.
But when it’s 90 degrees outside, I can’t fathom wearing sneakers. I want sandals or flip-flops… and therein lies the problem.
Podiatrists may cringe at my next statement, but I think I’m onto something.
I probably should have been wearing flip-flops for weeks before my Vegas “hikes” to toughen up my soft, dry winter feet and maybe even build a few calluses kind of like the ones runners develop.
It’s incredibly common for clients to tell me they ended up with blisters on vacation and couldn’t see everything they wanted to or complete planned hikes.
One client developed blisters so severe they became infected. She ended up with cellulitis and needed antibiotics while traveling in Italy.
The last place anyone wants to spend time on vacation is in a clinic or trying to play charades with a local doctor to explain what’s going on.
Did you know the average vacationer walks 20,000–30,000 steps per day while sightseeing?
That’s a massive jump for people who struggle to hit 10,000 steps on a normal day.
Now combine that with buying cute new slip-on shoes right before the trip that were never designed for walking long distances.
No judgment… I mention it because I’ve absolutely been there too.
So what should you do?
Break in your shoes before the trip. Walk in them regularly instead of “saving them” for vacation. (Also guilty.)
Start gradually increasing your daily steps and incorporate hills or stairs to improve cardiovascular conditioning.
Try walking with the purse or bag you plan to carry.
Most people underestimate how much strain extra weight in purses adds to the body over time.
Challenge your heart by varying your pace… speed up, slow down, add inclines, or even jog lightly while wearing the shoes and socks you’ll use during travel.
Match your training to your trip.
If you’ll be biking, get on a bike.
If you’ll be swimming more, spend time in the pool.
Incorporate these travel-conditioning sessions into your workouts 2–3 times per week.
How do you know if your training is working?
Consider using an HRV tracker like Elonga to monitor recovery and stress levels each morning.
Track your workouts in the habits section and watch how your body adapts over time.
You can also monitor your heart rate during training and see if you’re able to keep it steadier during sustained activity. That’s conditioning at its finest.
Test out hydration and electrolytes to find what helps you stay energized and recover more efficiently.
If tendon or ligament aches are slowing you down, some clients find benefit in a 20-day peptide cycle like Wolverine Blend (BPC-157 + TB500) before travel, or IGF-LR3 to support muscle recovery and resilience.
Need to lower inflammation or drop a little weight before your trip?
Some clients have used low-dose Tirzepatide or Retatrutide to reduce inflammation, swelling, and recovery stress before travel.
Not interested in GLPs? No worries.
Others have had success with short-term metabolic reset nutrition plans focused on lean proteins, fruits, and vegetables to help reduce inflammation and support mitochondrial function before travel.
One of the most common things I hear after vacations is:
“I wish I had prepared my body before this trip.”
Let’s change that for you.
Here’s to training so you can enjoy every minute of your vacation,
Dr. J
P.S. Travel N Transform is officially open for business! If you’re looking to book a rejuvenating trip with exclusive perks beyond what hotel credit cards offer — plus a wellness concierge to help ensure your travels align with your healthy lifestyle goals — email me and tell me what you’re dreaming about.
I work on commission, so there’s no additional cost to book your trip with me!
