Whether it’s for business or pleasure, there will be a time where you will be away from your normal fitness routine. It might be a quick trip or a longer vacation, but no matter what kind of trip it is, follow these 10 tips to make sure your health and fitness regimen stay on track.
Snacks important because you never know if you will have a travel delay or get hungry because you are not on your normal schedule. Good travel snacks include chopped veggies or fruit, trail mix, and nutrition bars.
Don’t forget to keep up with your water intake. Business trips can involve long and stressful days which means your water intake might suffer. Try to keep a water bottle on you at all times to remind you to drink water.
If you are looking for a meal in the apart, try to find a deli-type place. This will allow you to have more control and customize your meal instead of getting preset food. If you have a long flight, be sure to grab a healthy meal so you are not stuck eating the airplane food. If a meal is provided, check ahead of time and most airlines let you select your meal prior to your trip. This ensures that you will get the option you want instead of having to wait until everyone else orders and getting whatever is left.
If you are driving to your destination, try to avoid going to the chain restaurants. They tend to be fast food establishments with limited healthy options. Try finding a local restaurant. There are apps such as Food Tripping which helps you find farmers markets and healthy eateries along you route. If you are a vegetarian or vegan, VegOut specifically lists eateries that are vegetarian/vegan-friendly.
Sometimes you won’t have a choice about where you are eating. Look over the menu and try to find something that provides lean protein and fresh produce. If you get a salad, ask for a vinaigrette or ask for the dressing to be on the side so you can control how much you consume.
Some business meetings offer platters of food. Try to avoid the pastries and head for the fruits and veggies. If that is not an option, take out one of your pre-packed snacks.
It is ok to have an alcoholic drink but after that try to stick to tea, water, or sparkling water so you can save yourself from consuming empty calories.
One of the most challenging things about traveling is staying on a regular schedule. This is especially important for eating. Try to eat something every 3-4 hours no matter what time it is. It is better to eat dinner at 3am than it is to skip the meal all together. If you establish a regular routine, it will help you regulate what and how much you eat.
If your hotel has a gym, try to wake up before you start work to get a workout in. Because you are traveling, you will most likely be going out to dinner at night and be too tired to work out after. If your hotel doesn’t have a gym, either push some of the furniture in your room aside and create a workout space or see if there is a pool. Ask your trainer for easy workouts that are hotel friendly.
Traveling for work tends to be stressful so it is important to get some rest. While it might be fun to stay out with coworkers or stay up late preparing for a meeting the next day, try to keep it in the back of your mind that sleep needs to be a priority too.
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