Keeping Your Fitness On Track When Traveling

Hitting the road, but want to stay in check with your fitness and nutrition goals?  It's possible, but will take a little work and planning ahead of time.  Read on to see my favorite pieces of advice for traveling healthy.

·       It starts when you book your hotel – ask if there's a gym on the property.  If there is, ask for a room near it.  You might think that you'd be fine walking through the hotel to get to the gym, but realistically, it's easy to ignore it and walk right past.  If your room is close, it will be harder to avoid.  When you check in, verify that your room is as close to the gym as they can accommodate.

·       You'll want to pack your exercise bands.  You can get a full body workout right in your room with them, plus they are lightweight and travel well.  Check out this video of an exercise band workout to get started.

·       Eating when you're away from home can be difficult, but if you invest in a good travel cooler, you can keep your nutrition on track.

 

For breakfast, keep it simple.  Fill individual baggies with ½ cup of oats for a quick, nutritious meal.  Hotels normally have coffee and tea available for guests, which gives you fast access to hot water.  Grab a cup, fill with oats, add your water, and let sit for a few minutes, and you have breakfast.

 

For lunches and diners, a little meal prep can go a long way.  Chicken, green beans, asparagus, and other veggies travel well.  Frozen meals, like these from bodybuilding.com, are also great when you're in a pinch.

 

Be sure to measure water, gels, liquids, and pastes – they must be under 3 ounces and stored properly if you're carrying them on board a plane.

·       When you arrive at your destination, use MapMyWalk, an app that helps you find safe walks or runs in new towns.  Walk whenever you can – if your heading out somewhere nearby, then don't drive, walk!

·         Maintain your bedtime if you can.  Sleep is crucial to keeping a healthy mind and body, and getting off-schedule can make you miserable.

·         When you're eating out, eat smart!  Choose leaner grilled meat, like chicken, when you can. Keep red meat at a minimum – too much can affect digestion.  Avoid anything fried, and ask for steamed veggies without butter, or vegetables sauteed in olive oil instead.  Ordering dessert or a large meal?  Share it with a dining companion, or ask for the restaurant to box half of it before you're served.  This will help you enjoy a few bites of something indulgent without throwing you off track.

 

If you're in vacation or a special trip, it's okay to enjoy yourself and relax, but don't let it completely sidetrack you from your goals.  Save your off days and splurges for truly special times.  Want more advice for traveling smart?  Check out my Periscope video here for more tips and tricks for staying on track while traveling.

To Nap or Not To Nap

The human body is complex and unique. It can be tricky, but if you pay attention, you will realize that you know your body best.  Your body will tell you if you are hungry or thirsty, if it needs to move or even if it needs to sleep.  It is important to know that you should listen to your body, assess your lifestyle at the moment, and then make the best decision that you can for your body - even if it is outside of what you would consider “normal” for yourself.  

A prime example would be just a few days ago when I chose to take a twenty-five minute nap rather than workout.  As a lifestyle coach, it’s not often that I tell my clients to take a nap, but I’m telling you now that if your body is asking for a nap and your lifestyle warrants it, then you should listen and take that nap.  I had been up since four o’clock in the morning working with clients, only had five to six hours of sleep the past few nights, and I knew that I would need to be up for several more hours that evening in order to get in some time with the family.  My situation on this particular day warranted a quick nap, and I’m glad that I took it.  This does not mean that you should hop in bed every time you feel tired.  You must think about your lifestyle and quickly assess whether or not a nap is truly the best thing for you on that day.

Your sleep pattern, your food intake, and your activity levels are the main factors to consider when determining whether or not a nap is warranted.  First, think about how much sleep you have been getting.  Seven to nine hours is what the body typically needs to function well.  Next, think about what foods you have been using to fuel your body.  It is not uncommon to under-fuel, or not eat enough food, especially when trying to lose weight or start a new diet.  Likewise, too many sugars, an excess of alcohol, or the wrong carbohydrates can cause you to feel tired as well.  Evaluate your recent eating and drinking habits.  Finally, consider what it is you have been doing, both physically and mentally, that has you wanting to lie down and take a nap. A nap is certainly more justified if you have been go, go, go than if you have not.  Once you have assessed these things you can then ask the question - to nap or not to nap?

Everyone deserves a break from time to time.  Everybody needs it.  Even mine.