The Healthy Traveler
The Healthy Traveler
Top Ten Ways To Stay Healthy On The Road
I primarily travel for work and am always getting asked "but how can you possibly eat healthy on the road?" by my co-workers, friends and family members. When I got the job many even worried "oh no you are going to have such a hard time now, eating healthy while on the road is so hard!" And honestly I did worry a little. I've made a lot of progress in not only my health goals but in the values of commitment and discipline I've re-trained my body and mind into doing. But it is more then possible, and dare I say easier then when I am at home. I found it was just more of the excuses we have given ourselves to be lazy and overweight, when no sort of truth are really behind them! So let's get to it, my top ten ways to stay healthy on the road.
10. Bring Your Stuff
Now if you are a newbie to this healthy living stuff then you're going to want to email me ASAP to get on track, but otherwise I know you already have your workout gear, a band, supplements, workout program DVDs and everything else tucked in a corner at home while you are off and away without a second thought (or they've been tucked away for almost a decade and might need a little more dusting off). I only travel with carry on and am often gone for more then 2 weeks and still manage to bring everything I need. This is oddly the first overlooked step, how are you going to be able to stay on track without it? Depending on how long you are gone, bring 2 sets of workout gear, shoes if you actually need the gym, your pre and post workout supplements in packets or put into a large zip lock bag rolled up small, and most importantly your Shakeology and protein. Don't forget a scooper and shaker cup! I also have some omega and immunity enhancing vitamins I bring along. If I am going to be gone more then 2 weeks I also bring along my little blender, usually if I am gone a month I just check my bag so I have more space and want to be able to have my shakes for dinner with fruit and such so I like them blended in my room. Yeah seems like a ton of stuff right? I didn't even mention the DVDs, calendar, and band you'll need to workout huh? It really does all fit into a carry on, just roll your clothes and stick things into your shoes and cup and such if needed. I use the top pocket for all my supplements and snacks. You'll be surprised how nicely it all comes together. Once you get into the habit, you will refuse to travel without your essentials anyway.
9. Bring Snacks
Oh jeez I just filled up half your suitcases and now you want me to add snacks? What kind of a pack mule do you take me for? Yeah I know, at a minimum have some for your carry on and stop at the store on the way from the airport to the hotel. I always pack a clean high protein bar for each day I'll be gone, raw nut pack for each day, and some organic microwave popcorn and Pop Chips. Unsweetened granola and tuna packs are also some great snacks, I just grab a fork and eat right out of the little tuna pack (try it, people love the smell). Since you are eating 5 meals a day and keeping that metabolism burning, you are going to need the snacks. You aren't doing that body any favors by not eating until 12 everyday. I shove some into my bag every night before work and am ready for my 10am and 3pm snack everyday and even popcorn or chips for munching along to a Dawsons Creek later if needed.
8. Book a Hotel With Full Breakfast Included
We tend to stay with The Holiday Inn chain because they have good rewards and include breakfast and wifi. Don't get tricked by the continental breakfast crap. Fill your plate with protein to keep you full until snack time, I always have eggs, one sausage, and wrap it in one piece of whole grain toast. I watch my portion so it looks just like the amount I would have at home then track my calories in my phone app. Now here's a key part, TAKE FRUIT FOR LATER. They'll have apples, oranges, and bananas out and you need to grab at least 2 each day. I add one to one of my snacks later and one to my Shakeology or dinner.
7. Shake It Up
I make my Shakeology in the morning and have it sitting in my shaker cup in my bag ready for my 10a snack everyday. I am on my feet moving and talking all day so this is the perfect meal replacement, also gives me a little mid morning pick me up and helps control my cravings so I don't even want to go to Mc Donalds for lunch later. I usually eat a piece of fruit with this to so I can make it to lunch. Oh remember when you thought losing weight meant starving yourself? Yeah think again- we eat A LOT.
6. Move That Ass.
Another major way I continue losing weight, stay healthy, but also energized and prevent getting sick is I still exercise every damn morning. And ugh I know you think this seems IMPOSSIBLE but please hear me, it's the easiest part of my day and the most beneficial. Remember all that crap you brought with you? Set your alarm just 45min earlier, roll out of bed and shake up that pre workout drink, pull on those workout clothes, pop in today's DVD and move your ass for 30min. I don't even wear shoes. Do you see how UNCOMPLICATED that was? I didn't even have to go to the gym DOWNSTAIRS, I didn't even have to put on shoes!! You can even do it naked if you want to, just put the DVD into the laptop you have to bring for work anyway or go through the app on your iPad and BOOM you just burned over 400 calories. I bring the band for the strength workouts because I really hate even the hotel gym, but if nothing else I take a picture of the workout plan from my book and take it with me downstairs if I need the weights or pull up bar or something and don't want to use the band. I try for the morning because then my metabolism is burning all day, I feel so good, and can just come back to my room after work and watch Dawson's Creek. But if you can muster up the evening energy then it's just as easy to do then! For me and likely you, this is the one time before or after work you DONT have chores or kids to chase after. Those hours are yours alone so there's NO excuses not to take advantage of them, don't throw them away on Dawson's Creek.
5. Choose Wisely
Since your breakfast and snacks are already taken care of, you only really have lunch to worry about and dinner can even be optional if you want to have your protein shake then. For some reason no one understands that you don't have to eat crap every time you go out, typically I pick one meal to indulge every week a little but don't really even go overboard with it since normally nothing I eat is really off limits anyway I just have to make it a little differently or make sure my calories are balanced, portion control, etc. But you would think every time Americans went out to eat we need to order a burger, fries, bread basket, beer, and dessert! I usually order a yummy chicken or steak salad, soup and salad, or something off the low cal menu. When it doubt, just focus on having some protein, complex carb, and veggies.
4. Choose Where To Go
if you are traveling with people and they ask what you feel like having- tell them where you want to eat! Don't just go with the flow and end up at fast food, tell them where you want to go! I use the "Healthy Out" app but can also always count on a sandwich place, Chipotle, Panera, and any of the Applebee's/Chilies chains to have yummy healthy options. And don't feel guilty if they want to go somewhere else and have to make an extra stop for you, this is your journey and you have control over it. You aren't a pain in the ass, you are just having an opinion and that's ok!
3. Stay Hydrated
I drink a gallon of water everyday and have started just buying a gallon for each day of my trip (an entire gallon is a whopping $1), I need it for my shakes and love having it to sip on throughout the day without having to worry about getting sick from the water or just not drinking water because I am too busy running around. When flying, after security pick up a Smart Water and drink some before the flight, go to the bathroom before you board, and finish the rest during the flight. I prefer Smart Water because the electrolytes in it help to hydrate you and the slender bottle is great for a carry on bag. Seriously this prevents you from getting sick, feeling crappy, and overeating. There's a lot of articles about why water and hydration are MANDATORY for your body and even more so when flying because the air pressure dehydrates you, check them out and say no to the soda or booze! (Unless it's vacation of course and then by all means!)
2. Prep The Night Before. Sleep.
Just like at home, pack your snacks in your work bag, get your water out and supplements, lay out your workout stuff, clear the space and be ready for your call time in the morning. Go to bnd early or at least on time so you get 7 hours minimum. Honestly I get 10x MORE sleep when I am traveling because I don't also have to chase after keeping a home and 3.5 year old on top of everything else. I'm in bed by around 9 and wake up at 5:45, to many parents this is AWESOME to get so much sleep! Yeah what was your excuse again?
1. Stay Committed.
This is your journey, you have to stay committed to it whether your co-worker is eating a burger in front of you or not. Whether you are 'too tired' to wake up in the morning or not. Be prepared and press play everyday, speak your mind and choose wisely to support YOUR goals. No one else is looking out for you, you have to work for it everyday. If you have a weak moment, learn from it and make choices the very next meal. The very next workout opportunity. Commit.
