Traveling can be an exciting and enriching experience, but it often throws a wrench in our usual fitness and nutrition routines. Whether you’re on a business trip or vacation, it’s possible to maintain your healthy habits with some planning and creativity.

Below are some tips to help you stay on track with your fitness and nutrition regimen while on the road.

1. Planning is key

Before you leave, research the fitness facilities and healthy food options available at your destination. Many hotels have gyms and local gyms will have trial guest passes.

If it comes to it, you can also look for nearby parks, running trails or even the beach for outdoor bodyweight workouts.

If your research falls short in terms of finding somewhere to workout, you can also bring along travel-friendly workout gear such as resistance bands and/or a jump rope.These items are lightweight and can easily fit in your suitcase.

Remember to also pack your gym shoes, workout clothes and any other fitness gear you may need.

Having food options available and ready to go around your hotel or in the area you are staying can be super helpful when it comes to making good food choices.

You can browse menus ahead of time online to see if there is anything that would be macro friendly.

Pack healthy snacks like nuts, protein bars, and dried fruit. This will help you avoid unhealthy airport food and give you a nutritious option on the go.

If you have to get airport food, usually you can find at least 1 or 2 places that will have a reasonably macro friendly option.

For example, the airport near me has a Chick-fil-a and I always get the grilled nuggets when I go there.

If its morning, I usually settle for one or two turkey bacon, cheddar & egg white sandwiches from Starbucks and a coffee.

You can easily look up the airport you will be at, the gate and the food options for that gate to plan ahead (at least in the US, not sure about internationally).

2. Adapt your workouts

Many hotels offer fitness centers with basic equipment like treadmills, free weights, and exercise bikes. You can usually find a photo of the hotel gym online to plan ahead.

If you make your own workouts, adjust the workout plan in advance so you don’t have to stress and make things up as you go when you are there.

If you have a trainer, ask a week ahead of time if they can adjust your plan to be dumbbell or bodyweight only so that you can make good use of your time.

If your accommodation lacks a gym, bodyweight exercises are a great alternative. Exercises like push-ups, squats, lunges, and planks require no equipment and can be done in the comfort of your hotel room or wherever you are staying.

You should also try to incorporate physical activity into your travel itinerary. Walk instead of taking taxis, rent a bike to explore the city, go for a hike, or go for a swim if your hotel has a pool.

3. Making smart food choices

This is probably the hardest thing to do while on vacation because there’s so many different yummy food options to try.

When it comes to selecting a food option, whether it’s the restaurant itself or off the menu, try to maintain a balance of protein, healthy fats, and carbohydrates in your meals.

I always look for something that I know will be high in protein.

Look for grilled, baked, or steamed options rather than fried foods.

If you can, it always helps to opt for healthier side options as well if available.

Restaurant portions can be large, so consider sharing dishes, asking for a lunch sized portion or boxing half of your meal to go.

Traveling, especially flying, can dehydrate you. Drink plenty of water throughout your trip to stay hydrated and reduce the risk of mistaking thirst for hunger.

If you’re drinking alcohol, staying hydrated will be especially important.

You also want to monitor how many drinks you’re having, the kind, etc.

It helps to select options that are lower in calories and sugar such as spiked seltzers.

It’s also important not to deprive yourself of enjoying the local cuisine, drinking alcohol if you want to or eating good food in general while traveling as it’s one of the best parts (in my opinion), but make sure to do so mindfully.

4. Prioritize rest and recovery

Ensure you get enough sleep while traveling. A lack of sleep can negatively affect your fitness recovery and performance and make you more likely to crave unhealthy foods.

Traveling, especially long flights or drives, can leave your muscles stiff and sore. Incorporate stretching and recovery techniques such as foam rolling or yoga to keep your body feeling good while on the go.

5. Stay accountable

Set achievable fitness and nutrition goals for your trip. This could be maintaining your current weight, exercising a certain number of days, or eating a balanced diet overall.

I generally recommend just eating at maintenance level even if your goal is fat loss instead of a deficit so that you can enjoy food a bit more.

Sticking to your normal plan 100% is unrealistic and will only leave you feeling guilty and miserable.

The point of going on vacation is to enjoy it so find a good balance between the two that works for you.

I still recommend tracking your food in an app like my fitness pal and tracking your workouts overall. Seeing your progress can keep you motivated and on track.

Share your goals with a friend or family member who can help keep you accountable. Consider joining an online fitness community, or ask your coach for additional support and motivation while you’re away if needed.

Conclusion

Traveling doesn’t have to derail your fitness and nutrition goals. With a bit of planning and flexibility, you can stay on track and enjoy your trip without compromising your health. Remember, the key is to make smart choices and find a balance that works for you.

Happy travels!

Coach Emily

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