So, you’re doing really well on your new fitness regimen and you have seen some fat loss and increase in your fitness levels.
All of a sudden you are faced with a business trip or a vacation that you feel may be difficult to keep on track with all the business lunches and dinners, etc.
Faced with no time to workout, a busy schedule and more.
WHAT DO YOU DO?
Well, this has happened to me many times in my life, as a matter of fact, I travel at least once every 3 months to somewhere, whether it is for business or pleasure. And many times I do worry about this very same issue. But being prepared is what it is all about! If you are prepared, and have a plan, you will at minimum prevent anything that will reverse your progress. You might even experience a new level of being that makes you more aware that you don’t have to be restricted by restaurant menus & the perception that there is not enough time to do a workout!
So, you might be asking… How do I plan so I do not gain weight while on a trip?
First off, plan out when you will have free time.
Next, plan out how you will use that free time.
Are you going to be bad and cheat on your nutrition plan, or are you going to stay committed?
Are you going to bring workout clothes with you so you can go for a run or do a sweaty workout in your hotel room or hotel gym?
When do you plan on going to bed?
When do you plan on waking up in the morning?
When is the best time to fit in a workout?
How do you plan on eating every 3 hours?
What about water and staying hydrated?
All of these questions and more go in to the planning of keeping your regimen going while away on a trip.
Here are a few tips and an example hotel routine that can help you out if you are faced with taking a trip.
Nutrition:
It is very important to not go crazy and eat everything you see while on a trip.
I’m not saying don’t enjoy the trip, I’m just saying be more conscious and always reflect on your goals outside of the trip and do not lose sight of them just because you are away for a week or two.
Always have snacks available to you. Like almonds, raw pistachios, jerky, cheese sticks, apples, pears, & Greek yogurt.
Making sure that you do not go hungry is the best way to not over indulge on the three main meals of the day.
Drinks:
· Water:
Always have a water bottle with you at all times, this will ensure that you stay hydrated and hold off random cravings for sugary, & fat filled snacks.
· Soda’s & Juice’s:
Stay away from any carbonated drink this includes, regular, diet and non-caloric drinks. They are not natural and should never be ingested.
The only exception to this is a special occasion or celebration where you get to indulge once and a while, otherwise all of these crazy colas, energy drinks, seltzers, & more, are off limits.
Also, stay away from anything made with juice unless you made it yourself or saw it made from fresh ingredients like: apples, pears, carrots, celery, etc…
· Alcohol:
Evidence has shown that one 1 oz alcoholic drink can provide health benefits. This includes, one glass of red wine, or a drink with one once of clear alcohol.
Again be aware of juices and carbonated fillers, especially sugary simple syrups. It is best to avoid alcohol all together until you reach your goals. I’m not saying you will never have a drink again, I’m just saying, hold off until you celebrate your victory.
Trip meal planning (daily):
· Breakfast
· Morning Snack
· Lunch
· Afternoon snack
· Dinner
· Breakfast:
Plan on eating breakfast every morning. Stay away from cereals & breads, margarine & sugar, and pastry goods.
Rather, go for fresh fruit, oatmeal, Greek yogurt, simple eggs, hard boiled or scrambled.
Eat:
· Eggs (hard boiled, scrambled, omelet with veggies)
· Oatmeal
· Fresh fruit
· Fresh veggies
Don’t eat:
· Juices – unless fresh made in front of you
· Margarine
· Cereals – except oatmeal
· Breads & pastries – except sprouted grain if you can find it.
· Lunch
You may be stuck with a meeting that has food delivered or catered, try to opt for the healthiest thing possible.
Stick to lean proteins and veggies or simply have a salad with a protein on top.
Stay away from bread, appetizers and dessert. The only time this is not true is if you go with a healthy appetizer and that is the only thing you order with a side salad. Don’t be afraid to ask for healthy options. Most restaurants will accommodate your request. Remember no alcohol for the best results. If eating lunch with a group of people, always be the first to order. You may set the healthy tone for everyone who is eating lunch with you. If anything you may inspire the entire team to eat healthy. What a concept!
Eat:
· Lean Protein (Fish, Chicken, Turkey, Lean Red Meat, Eggs, Lean Pork, Tofu, Beans)
· Fresh Veggies & Fruits
· Salad – opt for dressing on the side and NO croutons (dressing: use EVOO- Extra Virgin Olive Oil & Balsamic Vinegar)
Don’t eat:
· Juices – unless fresh made in front of you
· Sugars
· Margarine, creams & sauces
· Cereals – except oatmeal
· Breads, potatoes, pastas
· Desserts
· Dinner
Same as lunch, go with the healthiest option available to you, and don’t be afraid to ask for what you want.
Go for lean proteins and veggies. Stay away from sauces, breads, creams, sugars, and desserts.
If you must have alcohol: only have one glass of red wine with dinner.
Eat:
· Lean Protein (Fish, Chicken, Turkey, Lean Red Meat, Eggs, Lean Pork, Tofu, Beans)
· Fresh Veggies & Fruits
· Salad – opt for dressing on the side and NO croutons (dressing: use EVOO- Extra Virgin Olive Oil & Balsamic Vinegar)
Don’t eat:
· Juices
· Sugars
· Margarine, creams & sauces
· Cereals – except oatmeal
· Breads, potatoes, pastas
· Desserts
· Snacks:
Go out and buy: almonds, raw pistachios, jerky, cheese sticks, apples, pears, & Greek yogurt.
This will keep your body fueled up and never feeling the need to cheat on sugary, & fat filled foods.
Exercise:
With regards to exercise, this may be your biggest hurdle so plan it out as soon as you know what you’re dealing with.
Does your hotel/resort have a gym? Is there a local park or running paths to use nearby? Lastly, remember you can always use your hotel room!
What time works best with your schedule? Morning upon waking? Afternoon? Before or after dinner? It may be different every day, just plan it out.
Write it down, and commit to it, but also be flexible. My advice would be to do it as soon as you get up. Then it is over with for that day, and you don’t have to think about it until the next day.
Here are some workout solutions while you are away on a trip…
· Running
Running always works. As you get to your hotel or resort, start to plot out a running/jogging route and go running/jogging.
It doesn’t need to be a lot, just 20-30 minutes is great! If you want to really challenge yourself, you can do HIIT Run for 1 minute, then jog or walk for 30 seconds. Repeat this method for 15-20 intervals, totaling 20-30 minutes or work.
· Tabatas (preferred method during a trip)
Tabatas take the least amount of time and is the most effective. It is similar to what we do in bootcamp.
Here is a sample workout. This can be performed in your room, outside, in the hotel gym, etc… It is the most versatile method of keeping on track with your routine & achieving your goals! Here is a 10 day example Tabatas workout routine.
Perform 8 rounds of each exercise for a total of 8 minutes daily:
Day#1
8 rounds - 20 seconds of “Squat thrusts” with 10 second break (30 sec for 1 round) total 4 minutes
8 rounds - 20 seconds of “Wide Push-ups” with 10 second break (30 sec for 1 round) total 4 minutes
Total combined is 8 minutes that’s it!
Day#2
8 rounds - 20 seconds of “Fast Squats” with 10 second break (30 sec for 1 round) total 4 minutes
8 rounds - 20 seconds of “Down Dog/Up Dog” with 10 second break (30 sec for 1 round) total 4 minutes
Total combined is 8 minutes that’s it!
Day#3
8 rounds - 20 seconds of “Plyo Jumping Lunges” with 10 second break (30 sec for 1 round) total 4 minutes
8 rounds - 20 seconds of Leg lifts with 10 second break (30 sec for 1 round) total 4 minutes
Total combined is 8 minutes that’s it!
Day#4
8 rounds - 20 seconds of “Burpees” with 10 second break (30 sec for 1 round) total 4 minutes
8 rounds - 20 seconds of “High Knee Sprint in place” with 10 second break (30 sec for 1 round) total 4 minutes
Total combined is 8 minutes that’s it!
Day 5 break
Day 6 – Repeat Day #1
Day 7 – Repeat Day #2
Day 8 – Repeat Day #3
Day 9 – Repeat Day #4
And so on!
You can always switch things up, by adding other plyometric exercises, or simply switch the workout all together.
· Lastly, The Hotel Gym:
The hotel gym, if one exists, can be a great way to keep your exercise regimen on track. You can use cardio equipment using a HIIT High Intensity Interval method & you can also use dumbbells for a modified kettle bells workout.
Finally, remember that many options exist. You can choose a different workout everyday! This will make it all interesting, fun, and less boring!
What to bring with you:
· Sneakers (1 pair)
· Workout clothes – bring enough clothing that you can workout several times. Remember , most hotels have laundry service
· Water bottle – Only if water bottles are not available to you while on vacation
· Music – (iPod or smart phone)
· Journal – record your progress
What to get while on vacation:
· Healthy snacks (raw almonds, raw pistachios, jerky, cheese sticks, apples, pears, Greek yogurt)
Don’t forget to get out and do something different. See the world. Interact with the environment. Maybe you can do your workout in a local park.
How cool would that be. To do a jog around an old European city, stopping by an ancient landmark and performing an 8 minute Tabatas workout.
Not only do you get to see extraordinary things while being on a trip, but you also get to keep your fitness goals alive and well at the same time.
Remember, there is always a way if you put your mind to it!
Enjoy your trip, Eat Healthy, Move Your Body, Be Grateful For All You Have.
Who’s looking out for your health & wellness?
Theo Tilton
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