A big concern I get from clients is travel and vacation. They don’t want to go and lose all the previous progress they have made, and they don’t have too! Wether you are traveling for a work trip for a few days or going on vacation for a week with family and friends, here are some of my tips for staying on track:

 

What to Pack?

  • Protein Powder & Shaker
  • Protein Bars
  • Fig Bars
  • Beef Jerky
  • Individual Packs of Almond Butter
  • Fruit (you can usually get a banana/apple or something at your hotel)
By packing the food above you are covering all your macros (protein, carbs, and fat). This way if you are low on protein and fat you can simply mix up a shake and have some almond butter. You have all your bases covered, and these items travel well in a suitcase. (Or if you can grocery shop when you arrive, even better!)

Move!

Chances are you are going to over eat at least a few days, if not every day, so use up those extra calories and get moving! Start your day off with a run or long walk on the beach. When my husband and I were recently in NYC we walked everywhere, like 10 plus miles a day. We also rented bikes and ran through Central Park. If you are on vacation and there are activities you can join, do so….tennis lessons, golf, swim, surf, hike, etc.

30 Minute Hotel Gym Workout

Maybe you are away on business, but have a hotel gym. You don’t need much equipment or much time to get a good workout in. When we are traveling with our son, he usually takes an afternoon nap, so my husband and I will take turns running down to the gym to get a workout in during nap time. Here is a good one to try:

Warm-up:

  • 1 mile run or 10 minutes on a cardio machine of your choice

3 Sets:

  • 20 air squats
  • 30 lunges (add dumbbells for an extra challenge)
  • 15 push-ups
  • 1 minute wall-sit (add a dumbbell for an extra challenge)

3 Sets:

  • 20 hollow rocks (or sit-ups)
  • 10/side dumbbell side bends
This should only take you about 30 minutes, but it will burn calories and work most body parts.

Eating Out

Chances are you are going to be eating out 2-3 times a day if you don’t have a kitchen where you are staying. Here are some of my tips for ordering out:
  1. If you know where you are going ahead of time, pull up the menu and see what they have to offer. This way you can decide what you are going to order, and plan for it fit to fit your macros. The worst thing is ordering something, eating it, and then logging it in My Fitness Pal and realizing you blew your fats by 30g for the day in one meal!
  2. Maybe you don’t know the name of the restaurant ahead of time, that’s okay! Look for things on the menu like lean meats, grilled chicken/fish, with veggies and rice or a salad with low fat dressing. For breakfast most places will sub egg whites (to save on fat) and you can have them with some fruit and oats or whole wheat toast.
  3. If you are on vacation, allow yourself a splurge. My rule of thumb, each day I get a “cheat meal” while on vacation. I feel better starting my day off with a healthy breakfast. Lunch is usually something on the go, or maybe even that protein shake I packed. Then where I splurge is a nice dinner…with a beer or cocktail or two : )
  4. If you are traveling with someone, share meals. I love trying new foods and eating at great restaurants when I travel. A good way to keep portion sizes smaller and try more menu items is sharing meals.
  5. I wrote a blog on some healthier restaurant options here, that might also be helpful, if you are eating at any chain restaurants while on the road or traveling.

Reset When You Get Back

I think everyone needs a vacation from time to time, maybe you don’t track at all while you are gone, maybe you are mindful of what you are eating/drinking some of the time, whatever the case may be, just know when you get back you might have some set backs.
DON’T get on the scale that first week home. Added water-weight/bloat from the extra sodium and alcohol you drank will show up on the scale.
DO drink a lot of water and eat a lot of fiber to flush everything out of your system.
DO go back to week 2 or 3 numbers if you are someone that tracks your macros. This is just a little reset for a few weeks to get back on it.
DO eat clean. Stay away from processed foods and choose real, whole clean foods all week.
DON’T stress out if you have gained weight or your clothes feel a little tight. You will have to put in the work, but you’ll be back on track before you know it.
DO get in the gym! Sweat it out, and get back in your routine.
DO get to the grocery store, meal prep, and eat at home.
Enjoy your vacation and/or don’t stress if you have to travel for work! It might not be perfect, just do your best. When you get back, you get a fresh start. What tips do you have for staying on track while traveling?
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