Whether your next vacation is jetting off to the lush tropical forests of Fiji, the white sand beaches of Mexico or flying to the French Alps: travelling can wreak havoc on your healthy intentions.

While many people use their travel time as an excuse to "let themselves go" (especially if the airline serves free alcohol) those who stay mindful about lighter living will arrive at their travel destination energized and ready to play without needing the typical few days to recover.

As you read this, I'm enjoying the laid-back island life of New Zealand.

I've done many trips back and forth since immigrating to Canada more than 10 years ago. It's a 30-hour travel adventure, but an easy flight when you do it right.

Here are my top tips:

If you find yourself with a few extra hours at the Vancouver airport, head upstairs to the Fairmont Hotel and work out. They have a great gym overlooking the departure terminal with a very reasonable drop-in price.

Wear running shoes. You can always keep dressier shoes in your carry on luggage if you want to pop them on when you arrive. Running shoes come in very handy if you have to walk miles through airport terminals, and make it easier to stretch while waiting for flights.

Bring an empty drinking bottle onto the airplane and ask the flight attendant to fill it. Although you should drink plenty of water before boarding, staying hydrated throughout the flight is much easier when you don't have to ask the attendant to keep filling up your cup. Those cups are really small!

Although larger airlines have larger seats, it's hard to feel athletic after sitting down for 13 hours. Choosing an aisle seat can help as it's easier to get up frequently and stretch your legs. Also, you'll need easy access to the washroom if you're drinking lots of water.

Order a vegetarian meal, even if you're not vegetarian. This cheeky trick will give you the first-class meal whether you're flying economy or business class as they only make one vegetarian dish per flight.

Stop eating! When the 20 seconds of sweet, sour or salty pleasure is over, we're stuck with excess calories to (hopefully) metabolize.

Sitting in a plane for 10 hours doesn't require much energy. Help your bottom line by eating much less than you normally would, and use this opportunity to break the habit of eating when you're bored.

Vacation planning should include travel preparation, with lots of rest leading up to your departure day, a good workout if possible the morning of your flight, and plan something active for when you arrive.

Happy holidays!

Cat Smiley is a freelance fitness writer and award-winning personal trainer based in Whistler. Go to www.catsmiley.com to see how she can kick-start your change.