DietFat loss

Staying on Track while Traveling

You work diligently all year,  so you’ll want to maintain your hard earned physic even when you’re on holidays.

I try to stick to my health & wellness regime 80-85% of the time, even when traveling away from home.  Otherwise I get back 5-10+lbs heavier –  been there and done that – and as I get older, it’s harder to take the extra fat off …. so unfair!

Here are some of the things I do when I’m traveling to keep my health on track.

Choose the Best Location

  • Get nutrition and exercise in close proximity — especially if your stay is long
  • Are you close to grocery store?
    • I try and pick up some fresh fruit and vegetables for snacks
  • Close to a gym?
    • For me this is a must! I still do my training on holidays – especially important because you know I’m gonna increase my calories!
    • Plus sitting in the car/train/plane all day makes me wanna get rid of stored up energy!
  • Which restaurants are close by?

Choose a Room with a Kitchenette

  • If you don’t have a full kitchenette, ask for a mini-fridge
  • Stock the fridge with healthy snacks

Obtain Restaurant Menus in Advance

  • Review the menu and determine meals that are compliant with your nutrition plans.   Experiment and alter the dishes.   For example,  ask for spinach (instead of a lettuce blend) in your salads.   The staff are ususally very accommodating.  It costs a bit more, but so worth it.
  • Even on vacation, I keep my cheat meal to one per day.  If it’s business I cheat less than that.

Bring Protein Supplements

  • Bring protein powder to supplement meals.  It’s a great fall-back.  I’ll fill sandwich bags with 1 serving each and allocate 1 baggy per day
    • I picked up a funnel at Popeye’s.  It has a screw cap allowing  you to carry a scoop of protein in your purse. When you’re ready, the funnel fits nicely into the neck of a water bottle — voila, a quick protein snack.
  • If I’m gone for a long time, I’ll stock my mini fridge with fruit/veggies, bring my magic bullet and make a smoothie in the hotel room.

Bring Powdered Vegetables

  • On the road, it’s hard to get your 8 servings of fruit & vegetables
  • Bring along powdered greens+
  • I add a serving of greens to 1/2 of my protein supply.  (see my baggies of protein above)

Bring Homemade Snacks/Bars

  • Pack Food, Protein Bars, homemade snacks.
    • Check the contents of your protein bar,  a lot of them have too much sugar.  I select a bar where the grams of protein is equal to or larger than the grams of carbs.
  • There are a great number of homemade snacks featured in the Gourmet Nutrition cookbook.  I carry copies in the gym, or you can order a copy online.

Stay Hydrated

  • Drink at least 50% of your body weight in ounces.
  • Traveling will dehydrate you, especially if you’re flying.


  • I enjoy a glass (or two) of wine with dinner.  Enjoy it more toward the end of the meal.
  • Drink 2 glasses of water to every 1 glass of wine.