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.
- 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.