I LOVE weekend get-aways. It’s a great year when I get to travel somewhere once or twice a month. (That’s me up there on a family vacation in the 49th state.) I just returned from three nights in Chicago for a fitness summit, I will go to Boston in two weeks for fun and then start weekends on the road watching women’s college soccer in late August through November.
I love travel and a change of pace but I DON’T love not being in control of my food choices and workouts. As you know, travel makes it difficult to eat the right foods in the right amounts and certainly challenges the workout regimen. Do you need to change the way you travel?
I’ve committed to a life of health and fitness and cannot let something I enjoy, like travel, thwart that plan! Over the years, I’ve collected some great tips and strategies for making travel a positive and rewarding experience.
Strategies fall into three categories; food, exercise and mental. Start planning BEFORE the trip and you’ll be set up for travel domination! And make these strategies a routine because ROUTINE = EASY!
BEFORE
Research…
- Hotel amenities, restaurants, grocery stores, gyms, parks and activities. My husband and I pick our hotels based on whether they have a gym and a small refrigerator as much as we look at price.
- Have a travel workout program that works with minimal equipment or no equipment. If you travel with others you should discuss some options and get an accountability partner before the trip.
Pack…
- Compliant/easy to eat food and snacks. Pack: protein powders, greens powders, high-quality jerky, bars, nuts/seeds, nut butter packets, oatmeal packets, raw veggies-cucumber, carrots, celery sticks, hard boiled eggs, fruit/dehydrated fruit all pre-bagged in serving sizes with extra baggies for leftovers.
- Workout clothes that double for other activities
- Workout resistance bands
- Shaker bottle for shakes which doubles as a water bottle
- Small soft-sided cooler with re-freezable ice packs or baggies for homemade ice packs from hotel ice.
- Motivational/fun books, music, magazines or media
Food…
- Use the refrigerator in your room, ice bucket or your cooler
- Take advantage of hotel food options, especially if better than other choices. Save one/half of meal in fridge for later.
- Seek out grocery stores nearby to stock up on proteins and veggies which are harder to keep for snacks while traveling.
- Seek out restaurants nearby that have the choices you need.
- Order what you need even if it is not on the menu.
- Hydrate!
- Plan your splurges or cheat meals. Make the most of your splurges by “pre-deciding” to eat something from the region or something you truly enjoy as an indulgence.
- Stick to the foundational principles of your program – eat frequently, eat to 80% full with balance of complete protein, veggies and healthy fats.
- Manage the starchy carbs, breads/pastas and sweets. IF you need to eat one as a splurge, consume it after a workout or intense activity.
Exercise…
- Move a lot and walk a lot.
- Go for higher intensity when you work out doing multi-joint or total body movements.
- Try “blocking” your workouts into 10 – 15 minute chunks if that’s all you have. Everything counts.
- If with a group, get your workout in early before the group schedule takes over. “Crowd decisions” are not always in your healthy best interest.
- Travel has stresses, so don’t expect normal. Listen to your body and know that exercise helps with travel stress.
Mental…
- Improvise. Improvisers dominate! Let go of perfection and understand you are on vacation.
- Remember this is not the last time you will see pie, pastries or whatever it is that steers you off-track. We live in a world now where almost everything is accessible all the time.
- Pay attention to sleep, especially time changes, and stay committed to your plan.
- Read, watch or listen to something that motivates you.
- Let people you are traveling with know your intentions. In fact, share this article with your buddies! See “forward to a friend” below.
- Problems? Regroup, learn something, focus on the process and keep on!
- Maintain social support via email, text, and phone call to your coach or another supportive person. Reach out if you need help.
For frequent travelers, these strategies help control body composition; improve health and energy/performance. Even if you travel very little, you can make these strategies a habit that is as routine as brushing your teeth. If you struggle at home with weight and workouts, then get the energy you need plus increase your stamina and focus to go the distance with these 10 easy meals plus unlimited snack combinations. Click here NOW!
Schedule this topic as a consult or fitness/nutrition talk
at your company or club
I look forward to hearing from you!
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