When you’re home, staying on top of your health & fitness goals can seem easier. You have access to your normal gym, a kitchen stocked with the foods you plan, and a schedule you can (usually) control.
Those familiar surroundings are out the window when you travel. A new gym every week, eating out most meals, and an every changing schedule can make your plan more difficult to execute. Do your goals get set aside until you’re off the road? Or do you adapt & adjust?
I’ve been on the road much of the last few months, but my goals have been sticking with me. It takes some determination and planning, but it can be done. Get rid of your excuses and reach your goals with these tips for staying on track when you travel.
5 Tips for Healthy Travel
1. Find a Gym (or pack one)
Hotel gyms are hit or miss. I’ve been lucky to find some great gyms in my travels, but it can be hard to predict. When I have several options to choose from, I scour photos for a peak at the gym. If you can find a squat rack in a photo, you should have a real gym!
Plan B is to find a local gym and buy a day (or week) pass. On my Silicon Valley trips, I look forward to the visiting the Gold’s Gym a few blocks from the office. If you’re a triathlete, find a gym with a spin bike you can use or a spin class to join. Many gyms will also have a lap pool, so you can fit in a swim workout.
For those times that you don’t need a full gym, another great option is to pack a TRX or resistance bands. This gives you the option to do your workout without even leaving your room.
2. Workout Early
Early in the day and early in the week! Many weeks are unpredictable and plans can quickly change. Getting your workout done before your day starts is often the best way to make it happen. Read my tips for morning workouts.
If you have a rest day (or two) to play with, I suggest saving it for those days when the unexpected happens. If you have time, hit the gym. You’ll be happy you got that workout in, when a last minute dinner meeting comes up and you have a rest day available.
3. Bring Your Supplements
This may go without saying, but don’t forget to pack your supplements. This includes any pre-workout, BCAAs, protein, and vitamins that you take at home. I use BlenderBottle GoStack containers to organize my personal stash.
4. Prioritize Nutrition
My current nutrition plan includes a high percentage of protein. To make sure I hit my goals for the day, I focus on protein first in every meal I eat on the road. I log my meals throughout the day using the MyFitnessPal app on my phone, which helps tremendously.
The hardest part for me? Skipping happy hour and wine at dinner with colleagues and clients. My trick is to order sparkling water and lime, while everyone is getting drinks. It helps! More tips for eating out on a nutrition plan.
5. Drink LOTS of water
Don’t slack on your water intake when you travel. Carry a water bottle and refill it often! There are so many reasons to drink water, but since you’re on the road it’s particularly important. Top off to prevent dehydration on planes & help fight off colds. It’s easy to confuse thirst with hunger, so staying hydrated may help you with your nutritional goals too. Your minimum target should be half your weight, in ounces.
Questions for you:
- Do you travel for work?
- Any tips to add to this list?