Staying Healthy While Traveling

Many of my clients travel for both work and pleasure, and often struggle with making healthy food choices and fitting in exercise while they are away. Sticking to your fitness routine and healthy eating habits takes a little more effort while on the road, but it’s not impossible.

I often encourage them that doing something is better than nothing, even if it is only 20 minutes of exercise each day. Everyone can fit in a 20 minute workout no matter how busy your day may be. Here are a few tips to staying healthy and fit while on the road.

Tips for maintaining healthy eating habits while traveling:
1. Pack a few small snacks for the plane ride. Plane food is generally not delicious, and rarely is it nutritious. Plan ahead and pack a few snacks to tie you over on your long journey to wherever you may be traveling. Here are a few examples:

  • Apple, Banana, pear or any other fruit that wont get smashed in your bag
  • Mixed nuts, trail mix, granola bars, protein bar, turkey sandwich, sliced veggies and humus, greek yogurt, hard-boiled eggs, etc.

2. Check out the menu online before heading out to your dinner reservation. 
This way you have a plan to make the healthiest choice when it comes times to sit down and order.

  • Look for lean meats, vegetables, salads and fish options.  Skip the bread basket and the fried appetizers at the beginning of the meal and if you must have desert, share it with the other people at your table.
  • If you are having drinks, try to sip 1-2 during you whole meal and drink a glass of water in between.  Steer clear of the sugary cocktails as the calories add up quickly, not to mention an even worse hangover.

3. Stay Hydrated! Carry a water bottle with you at all times. Long flights with dry air can cause dehydration, so make sure you are staying hydrated throughout your journey.

Quick workout tips while on the road:

Do your workout first thing in the morning. Waking up 20-30 minutes earlier to fit in a short workout will ensure that you get it in. As your day unfolds its much easier to make excuses on how you don’t have time to workout. Get it done first thing in the morning so you won’t have to worry about it all day. Here are two simple workouts if you have minimal equipment and time.

20 Minute Body Weight Circuit (can do this right in your hotel room)
Warm up
1 minute jumping jacks

3 sets of 1 minute each:
Body weight squats
Walking lunges
Push ups

3 sets of 1 minute each:
Reverse lunges

Cooldown and stretch

20 Minute Treadmill or Elliptical Interval Workout

Warm up
2 minutes easy jog

8 rounds of 1 minute sprint
followed by 1 min recovery jog (sprints should be at 85-90% max effort)

2 min walk

These simple, yet effective tips should help you stay on track while traveling.  
Safe and healthy travels!