Starting a new diet and fitness regime can be tough. Often it requires abandoning certain habits, planning ahead, making time for the gym, and basically adopting a whole new lifestyle. It’s not an easy thing to do, but once you’re in the groove, you start to see some progress. You’ve got momentum now! You’re scheduling your days to fit in gym class, meal prep and planning ahead to stay on track with your goals. All of a sudden your boss approaches you with a week long work trip and panic sets in! How are you going to keep this momentum going if you’re away from your routine?!
Travel can be tough on your diet and fitness commitment, but it’s not impossible. The most important thing to keep in mind is that your goals do not have to be put on hold for these trips – whether work or vacation. All you have to do is get a flexible in your methods. Here are some ways to stay on track next time you have to uproot for work or pleasure.
Research the Area Ahead of Time
If you’ve already been booked at a certain hotel, see if the rooms are equipped with a fridge or a microwave. If not, call ahead and see if one can be brought to your room. If that is not an option, begin to research the surrounding areas. Are there any grocery stores nearby? Health food stores? Restaurants? Do some pre research to get the lay of the land and see what food options may be available to you.
While you’re at it, see if the hotel has an onsite gym. If not, look around and see where the nearest gym is and transportation available to you. If neither is an option, then throw some resistance bands in your bag for an in-room sweat session.
If you’re able to do your own booking, look for hotels with in room microwaves and refrigerators so you can store your own food. Look for ones with a hotel gym or one close by with easy access. You might even call ahead to these gyms to see what a day or week pass might cost you.
Bring Your Own Food
Depending on what your research unfolds about the area, you might still want to come equipped with your own snacks and meals. Some easy ideas are:
- Protein powder
- Dry oats for cooking in the in room microwave or coffee maker (use the hot water)
- Tuna packets
- Rice cakes
- Individual packets of nut butters
- Individual packets of hummus
- Individual packets of guacamole
- 100-calorie pack almonds or mixed nuts
- Protein bars
- Rice cakes
- Wraps or tortillas
- Beef jerky
- An empty refillable water bottle to refill to ensure plenty of water
If your room does have a refrigerator, you can pack more perishable foods items like eggs, egg whites, fruit, veggies, and yogurts. Better yet, to save room in your carry on, have the cab driver stop at a grocery store on your way to the hotel.
Plan Your Dinners Out
If you know you will be dining out for client dinners, team dinner, or just on vacation to try the local cuisine, try to get your hands on the menu ahead of time to plan your meals out. If you know you will most certainly need a piece of the famous cheesecake, then plan ahead and “save” some calories for that treat by making your earlier meals a little bit smaller. Just be sure you do eat ahead of time! Trying to starve yourself in anticipation of a big meal usually leads to overeating or binging come dinner time.
Get Flexible in Your Fitness
Even if you are able to find a gym close by, stay open to the possibility of some new forms of fitness. If the family is headed out to explore the rock formations, strap on your tennis shoes and make a hike out of it. Do not allow yourself to miss out on family events because you feel chained to a gym workout. You can still be active! Or if the agenda calls for work meetings all day, make a point to get up early to get in some steps around the hotel or conference hall prior to posting up in the seated position the rest of the day.
It may not be exactly like your routine at home, but that’s ok! It’s always good to mix it up and keep your body guessing!
Traveling can dehydrate your body due to cabin pressure, purposefully refraining due to having to stop the car to pee, being “too busy”, lack of readily available water, and excitement and attention elsewhere. As mentioned in the list of what to pack, be sure to tote along a refillable water bottle to easily fill up when and wherever you can. Most airports now offer refillable water stations which is great so you can get through security with an empty bottle and fill up on the other side.
It’s important to stay hydrated due to health reasons but also keep in mind that thirst can disguise itself as hunger, making it hard to differentiate the too. So if you’re all the sudden super ravenous, take a moment to chug a bottle or two!
When it comes to travel, all it takes is a little pre planning. Take the time to prep ahead and research the area so you’re equipped with the knowledge and tools to stay the course and continue towards your end goals.
Remember, stay rigid and rooted in your goals, but flexible in your methods of how to get there.