Travel - Tips for Maintaining Progress Toward Your Health & Fitness Goals
As I am writing this, the holidays are already upon us. Several of you will be taking to the road, or boarding a plane to visit friends and family. Some of you may even be celebrating on a cruise, on your way to somewhere warm and sunny.
Many of my clients often reach out to me in times of travel, nervous about how to manage their nutrition and fitness schedule while out of their usual routine.
Traveling, even impromptu trips, and staying on plan is not difficult. It just takes some planning. While that planning may take you a little extra effort, it’s worth it in the long-run to ensure you don’t experience a big set-back as you progress toward your health and fitness goals. …and believe it or not, planning ahead gives you more freedom and flexibility in the case plans change.
I have traveled A LOT, and can tell you that each trip is a little different. The more you travel and plan for said travel, the easier your planning and prepping becomes. You have to figure out what works best for you.
With that said, I have compiled a listing of helpful tips for travel:
✈️ Do a little research
Prior to getting to your destination, research where you will stay. Does your hotel have a gym? If so, research what equipment is available. Hotels vary in what they have available from a complete gym, to only dumbbells and cardio equipment. If you are staying in an AirBnB, search the local gyms nearby. Call them ahead of time to confirm hours and if there is a guest fee. Finally, no gym available? You can still get a decent workout in by bringing simple tools such a few band sets like these, that are easy to travel with:
Amazon - Resistance Band Set with Handles
Amazon - Resistance Loop Bands
✈️ Pack your food
Purchase a cooler, or invest in a good quality meal bag such as my favorite, Six Pack Bag: https://sixpackbags.com/collections/3-meal-bags If you are flying to your destination, you can check your cooler or carry your meal bag through TSA. If carrying your cooler or bag through TSA, the ice packs must be frozen as you are going through TSA. *Take note, fluid restrictions still apply, so do be mindful of what you are packing.
✈️ Create a plan
I’m a visual person so I write down the days I’ll be gone and list out my meals so I know what I need to pack. This becomes my checklist. I use MyFitnessPal (https://www.myfitnesspal.com/) to ensure I stay within my macros, recording each day I’ll be gone. This app also comes in handy if/when I decide to eat something not planned or packed.
✈️ Save room & pack light
Use Ziploc bags to save room when packing. I purchase small baggies on Amazon to pack supplements, powders and dressings. Speaking of saving room, buy yourself a small foldable travel scale. I’ve been using my Joseph Joseph travel scale for years now.
✈️ Consider more convenient food items
Purchase quicker options that are easy to transport and eat on the move. Here are several ideas you could consider:
Hard boiled eggs
Tuna packets
Microwave rice cups/packs
Salad bag with pre-cooked grilled chicken
Pre-cut veggies with hummus packs
Single serve Greek yogurt or cottage cheese.
I like Fage or Chobani yogurt, or Good Culture cottage cheese
Granola (great on Greek yogurt)
Oats/Reduced sugar oat packets
You can even pre-make my Oatmeal Bake recipe!
Apples w/ nut butter packets
Rice cakes or Wasa Crispbreads
Crunchmaster multi grain/multi seed crackers
Lightly Salted or Cocoa almond packets
Protein shake
Bring a small shaker bottle with you filled with pre-measured baggies of protein powder
Protein bar
I like Clif Builder Bars and Perfect Bars
✈️ Make a grocery store stop at your destination
When you get to your destination, stop at the grocery store to purchase those items you couldn’t take with you. For me it’s typically a carton of unsweetened almond milk and a bottle of cold brew.
A few other travel tips:
🚙 On the road
If you find yourself needing to heat your food on the road, many gas stations have a microwave available. You can also purchase a HOTLOGIC food warmer.
🛳️ On the water
If you are cruising, check out their rules regarding non-alcoholic restrictions. You are often limited to a certain number of cans/containers. So if you are wanting almond milk (or cold brew, in my case) for protein shakes, you will have to plan ahead. These items can be purchased on Amazon. You are not limited on your healthier snack options.
In the end, it all comes down to BALANCE and PLANNING.
Consider the “80/20 rule”, in keeping to your plan a minimum of 80% of the time. Plan a good breakfast, lunch and snack, then give yourself a little “freedom” to enjoy a meal out. Try a local restaurant, enjoy homemade, family recipes or try something new. Of course, you will want to ensure you continue to be active as well. Plan when you will get your workout in and make sure you get those steps in!
Safe travels!