If you’re a frequent traveller for work or pleasure, then you know the disruption to your usual routine, fatigue and the long periods of sedentariness can easily throw your health and fitness habits out the proverbial window.
The good news is that you already have to plan and organise ahead of a trip… so some small tweaks at the travel preparation stage of your trip can go a long way in terms of setting you up for success and staying on track without any extra effort!
Tip 1: Flights can often be delayed and it’s always hard to find healthy options that contain enough lean protein, carbs and healthy fats to keep you on track.
So, for me I not only prep and pack a couple of my own meals for the plane. I also pack some healthy snacks such as nuts and other fresh items that do not need to be consumed before you land.
I also take with me in my packed luggage that I know might be hard to find and are part of my current meal plan. So, this week I packed some black rice and macadamia nuts.
Tip 2: I always find that flying dehydrates me and the measly 200ml bottles they give you on the plane isn’t gonna cut it for me on a long flight. Buy some water once you’ve cleared the security check and pack some bottled water in your checked in luggage… that way once you land you have water on hand
Tip 3: Pack some handy items such as hydrolytes, vitamins or berocca… not only will this help rehydrate you after a flight… it can be useful if your tummy is a bit sensitive to foreign cuisine. Additionally, some extra vitamins that can help boost your immune system.
Tip 4: Long periods of transit are often very sedentary. When on a long flight, find an excuse to periodically get up and stretch the legs for a bit, and as a pro tip avoid using the travelators and escalators when in airports… trust me you’ll beat the crowd every time and get in some needed steps.
Tip 5: Pack and take multiple smaller bags rather than a massive suitcase… if you have to walk extended distances to the taxi stand or to your accommodation… it will be easier to carry… plus you’ll be carrying some extra weight when walking rather than simply dragging a suitcase.
Tip 6: Even when travelling for work, unlike my colleagues who will book the most luxurious hotel within their allocated budget… I book in a serviced apartment or an Air BnB. This means I have cooking facilities and a washing machine so I can get as close to possible in my home and away routine.
Tip 7: I also choose a place that either has facilities I need such as a gym and pool in the complex or nearby. And I also make sure the place is within walking distance to my primary travel purpose. So, the office if for work… the convention centre if competing or in this case the MCG… for the Footy Grand Final whoop whoop!
Tip 8: If I do stay at a hotel, its one that has healthy meal options or are happy to prepare my entire meal plan or me. The Crown generally has healthy lean options such as egg white omelettes, Tuna tartare salads and classic meat and veg meals. The bonus with having a hotel take over your meal prep is that it is generally cheaper than restaurant meals… and so my bosses are generally happy to cover it. Make sure you give the hotel plenty of notice, in case they need to order in special foods for you.
Tip 9: If you are planning on preparing your own food… organise a click and collect order or delivery from somewhere like Kmart and get items such as an air fryer, scales and maybe even a rice cooker… you’ll get plenty of change from $100… and hours of time and convenience in return.
Tip 10: If none of the above is practical for you, many locations… including non-western travel destinations speciality fitness food caterers that can either cook to your specific Calorie and Macronutrient needs and / or do your entire meal prep. They will also deliver this… whilst this may be a pricier option… it sure is convenient and much cheaper than UberEats.
Tip 11: At some point within any trip you, will and YOU SHOULD enjoy a few meals out and about. You have the option to schedule in a treat meal, clean refeed or to stay on track. Eating well whilst out, is surprisingly easy and you don’t need to get weird by bringing a set of scales or a measuring cup with you.
In the health & readiness course we cover in one lesson how to stay on track when dining out and another on other ways to portion control using the surprisingly accurate and convenient hand measure... Turns out a “rule of thumb” can actually be applied to getting your dream body!
You can join the pre-launch waitlist to learn more about the Health & Fitness Course and also lock in some exclusive bonuses and discount… should you wish to enroll.
Tip 12: Plan which days you will be eating out and if possible get involved in determining where. You can check out the menu ahead of time or organise for the venue to cater to your needs. Most upmarket restaurants serving modern cuisine will have ample well portioned, balanced and healthy wholefood options to choose from. It’s also a good excuse to get a luxury steak or seafood you wouldn’t normally cook!
Tip 13: Avoid drinking alcohol on the plane… its expensive and does nothing for you…
Where possible, plan activities that do not involve drinking alcohol and if you do choose to indulge choose lower calorie options.
Also, remember those hydrolytes / Beroccas… as alcohol dehydrates you and depletes your body of essential minerals these may come in handy!
Tip 14: Wear your active wear when travelling if you’re not going straight into the office. Apart from the comfort factor… you don’t have any excuse not to pack them… unless naked travel is your thing… no judgement from me!
Tip 15: Do your best to keep in your normal routine when home and away, so if you train in the morning do the same when away.
Tip 16: Book in with a PT, or into a group fitness class, a fun activity such as hiking or catch up with a mate to train (or go for a walk). For me I use active catch ups during trips away as an opportunity to explore, to catch up with friends, colleagues, quality time with my hubby and also network opportunities with peers within fitness and my career outside of fitness.
Tip 17: Book a pass at gym or recreation centre in advance to save money rather than paying for casual passes, if you travel frequently, consider joining a commercial fitness chain… so it costs you nothing extra to
Tip 18: Adapt your workouts to suit the climate, your schedule and goals… For example, if you’re training in hot, humid climate after travelling from a cold, dry winter it’d be a good idea to pare back the intensity and volume until you’ve acclimatised.
Tip 19: If you’re tired, still a little dehydrated and short on time, adapt your workout so that the load is lighter to protect your joints and consider supersets, giant sets and uploading sets to hit more volume in shorter period of time.
Tip 20: Having a sleep routine for home and away can help reduce the impact of jet lag and time zone differences. Where possible try and keep to your usual routine regardless where you are… Ensure your accommodation has sound proofing and dark blinds to help you fall asleep even if its at odds of the local day cycles.
Now go and plan your next getaway and let me know which of the previous you’re going to try!
And before I go here’s another bonus-tip – look at your annual plan and book in your leave dates or plan your long weekends and longer travel trips first before any other goal you have for the year.
Even if you do a staycation, booking if your time off will help create some structure to support your success in reaching other milestones… and it’s a good incentive and reward for all your hard work.
As always feel free to share this article with someone who you think may appreciate it.
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