It’s easy to keep to a fitness routine when our life has a structure: you work out at the same time, prepare your food and use the same shops and restaurants where you know what to buy. Then you go on holiday or travel for business and by the time you get back you feel you lost the grip and you managed to undo weeks’, sometimes months’ worth of hard work in the gym.
The good news is that there is a way to stay in shape and maintain your fitness levels while away. IT requires a different approach to your lifestyle habits and some organisation. Here are 9 Tips for Saying in Shape While Travelling.
1. Pack the workout gear
Make sure you have a pair of trainers, comfortable walking shoes, even jumping rope or a resistance band to complement your workouts. Depending on the length of your trip, pack a few changes of workout clothes so you don’t have any excuse to fit that half an hour in.
2. Tackle airport waiting and flight hours
Your travels start when you step foot at the airport and majority of people will use food to pass the time. Be prepared and pack healthy snacks and fruits to nibble on while waiting in line or sitting at the gate.
Airport restaurants provide high calorie meals and cost more than in town so you can save you time in the gym and money in your holiday budget. If you must eat there, aim for lean protein and fresh vegetables.
On the aircraft the air will be dry, so ensure you stay hydrated, drink water as opposed to sugary and caffeinated drinks.
3. Make room service work for you
Don’t open their menu, just order lean meats, like grilled chicken, steak or salmon with fresh salad and some carbs of your choice lightly seasoned, asked for vegetarian version if you don’t eat meat.
Don’t open the minibar, create your own by finding out where the nearest shop is and buy easy to eat foods and snacks like yoghurts, fruits, baby carrots or nuts.
4. Wake Up Early
Even if you’re on holiday, having a routine in the morning will help you to get back home refreshed and rested so you don’t need another holiday to recover from your first holiday.
Decide on a reasonable bed time on most days and plan your night outs sensibly so you can get up fresh the day after. This will help to tackle point 7 too. Go for a walk or a run in the morning, have a nutritious breakfast and plan your day ahead.
5. Fuel up for the day in the morning
Use the coffee maker (also known as kettle) available in the room to make your nutritious breakfast, like porridge or yoghurt with fresh fruit or nuts instead of getting tempted by the continental breakfast and indulging in gooey pastry and sugary morning drinks. When booking your hotel, check their breakfast menu and choose one that has eggs, granola and other nutrient filled meals available.
6. Keep hydrated
Aim for water as the main liquid intake. In some countries, it’s not advised to drink from the tap, make sure you always have a few bottles at hand so you don’t run out. Use fresh fruits and vegetables like watermelon, cucumber or any other locally available juicy fruits for additional hydration. This is especially important with hot weather; your body will need more fluids than normally.
7. Control the booze
1g of pure alcohol equals to 7 kcal, so choose wisely and keep to a sensible amount. Alcohol increases your total caloric intake and has the effect of making you eat more junk food. If you overshoot your night out booze, you won’t be able to perform the day after and will also make you feel worse about yourself.
8. Stay active
Your exercise routine will need to be flexible enough to accommodate the location and available options. The best way is to look up what is available at your destination and consciously make time for those: yoga is practiced everywhere, guaranteed you can find drop-in sessions anywhere you go. Many hotels have gyms if that’s your thing, or you can look up and contact local ones in advance, many leisure centres and gyms offer trial days or day passes.
Use the specifics of the location, try beach and water sports when you’re headed to the sea, rock climbing where available, you can go hiking pretty much anywhere, ensure you walk when going sightseeing on a city break or even discover the area on an early morning run.
If nothing else works, have a bodyweight routine ready which can be done in your hotel room, in a parking lot or even on the beach: burpees, squats, press-ups, lunges, sit-ups and the like don’t need any equipment and you can be done with your workout in 15-30 minutes.
Don’t stress much about trying to stick to a workout routine as things change quickly and often when travelling, just ensure you get about 15 mins of vigorous exercise per day on average and walk/cycle and keep active throughout.
Use what you got, make a conscious decision to stay active daily and workout regularly regardless of location. If you need more tips for your specific trip, feel free to get in touch for advice.
My name is Calumn, founder of CD Fitness Coaching. You’ll find me in and around the gym and helping like minded people get the results they deserve. I enjoy everything from keeping fit, yoga, snowboarding, coffee and making people happy. If you would like to be a part of the bigger community join my Facebook group, Healthy Living With CD Fitness Coaching is a must.