By Marsha Ralls | CEO and Founder of The Phoenix Asheville
September 8, 2026
Published in The Phoenix Asheville Blog
Travel has been an important part of my life for many years. It has taken me to extraordinary places, introduced me to remarkable people, and given me opportunities I could never have experienced by staying home.
But travel can also disrupt nearly every routine that helps us feel our best. Our sleep changes. Meals become less predictable. We spend long periods sitting, move through unfamiliar environments, and sometimes arrive in a new time zone, expected to perform at our highest level.
I have learned that staying healthy while traveling is not about maintaining a perfect routine. It is about identifying a few simple practices that help the body feel supported wherever we are.
One of the easiest things I bring with me is bone broth packets. They take up very little space in a suitcase and give me access to something warm, nourishing, and comforting when my food options are limited. Bone broth can provide protein, amino acids, minerals, and hydration—especially helpful after a long flight or during a busy day when finding a balanced meal may be difficult.
It is a small practice, but that is often what sustainable wellness looks like. We do not always need an elaborate routine. Sometimes we simply need a few dependable choices that travel well with us.
Another priority for me is seeing natural sunlight as early as possible after waking up, no matter what time zone I am in. Morning light gives the body an important signal that a new day has begun. It helps regulate our internal clock, supports alertness during the day, and can make it easier to adjust our sleep when traveling across time zones.
Whenever possible, I combine that morning light with a walk. Walking helps me move after hours spent sitting, but it also allows me to orient myself to a new environment. I notice the temperature, the sounds, the pace of the neighborhood, and the people beginning their day. Instead of moving directly from a hotel room into a schedule, I give myself a moment to arrive.
That sense of orientation matters. Travel asks the nervous system to process a great deal of new information. A quiet walk can help us feel more grounded, present, and connected to where we are.
Wellness while traveling does not require carrying our entire lives with us. It requires knowing which practices help us return to ourselves. For me, that means something nourishing, morning sunlight, movement, and enough space to become present before the demands of the day begin.
The destination may change, but the responsibility to care for ourselves travels with us.
About Marsha Ralls
Marsha Ralls is an entrepreneur, transformational speaker, and founder of The Phoenix Asheville, a holistic retreat center in Asheville, North Carolina. She brings together neuroscience, mindfulness, HeartMath, wellness, and nature to create meaningful experiences that support sustainable personal and professional transformation.
With more than three decades of entrepreneurial and leadership experience, Marsha is passionate about helping people reconnect with themselves, build resilience, and create lasting change. She is also the founder of Curator of Change, a nonprofit providing scholarships for transformational programs.
