How to Approach Traveling on a Fitness Journey!
The summer months are a prime time for travel & vacations, so today we're going over how to handle traveling while on a fitness journey! If you have anxiety around traveling on a fitness journey, you're not alone! At one point we've all felt confused about how to: track while eating out, stay active away from home, practice healthy habits outside of our normal routine, and more. It seems overwhelming, but here's the truth: traveling does NOT have to be stressful if you plan ahead and go into your trip prepared!
Before we share our tips, we want to emphasize that if you're on vacation and don't want to track meals or hit the gym, you do NOT have to! Fitness progress depends on what you consistently do the majority of the time. A few days or even one week off track will not make or break your progress. If you feel like tracking or hitting the gym while traveling will cause excessive mental or physical stress, it will do more harm than good. That said, below are tips for staying active and on track should you wish to do that! ⬇️
Tips for Flying & Roadtrips
1. When it comes to macros, plan ahead! Eat a well-balanced, high-protein meal before leaving for the airport or long drives. Bring easy and quick snacks like beef jerky, protein bars, dried fruit, tuna packets, and pre-made protein shakes. If possible, pack a cooler with raw fruits and veggies, wraps, or sandwiches made with deli meat.
2. Get in movement where you can, even if it's a small amount. Movement can be hard on long flights or drives. If driving, try to take a 10-15 minute walk each time you stop! If flying, try to get out of your seat when possible to help with blood circulation.
3. Work on what you can control rather than worry about what you can't. Long flights or drives are a great time to work on your mindset. Listen to positive podcasts, read a self-help book, do journaling work, or simply take this time to relax. Traveling and vacations should be enjoyable, not stressful! 🧘
Tips for Eating During Vacation or Trips
1. Do NOT stress or guilt trip yourself! As we mentioned earlier, one day or week will not make or break a fitness journey. Stress is far worse for your body than a few restaurant meals or a few days out of the gym. In fact, taking some time off may even help with recovery - which will allow you to crush it when you do get back on your routine 💪
2. Decide beforehand how to approach eating on your trip or vacation. If you want to indulge during your trip, that's okay. If you want to eat a mix of higher calorie foods while also making macro-friendly choices, that's okay. If you want to stay totally on track and hit your macros perfectly, that's also okay! Some people may be able to indulge and feel good about it, while others may feel set back from healthy habits they've created. Decide what YOU want to do and most importantly, feel good about your choice! 👏
3. Prioritize protein, fiber, and water! Foods with protein and fiber are very filling. If you eat adequate amounts of these, you will be way less likely to ignore your hunger cues or to overeat. Also be sure you are drinking enough water, so as not to confuse thirst with hunger. Simply prioritizing these three things will go a long way in keeping you satiated and staying on track - if that's your goal. If you want to stay on track, consider ordering plates that contain lean meats, vegetables, whole grains, etc.
4. Plan ahead! We can't stress this enough, particularly if you want to hit your macros. Bring prepped food or snacks with you, look up restaurant menus beforehand, pre-track meals in MFP ahead of time, calculate homemade recipe macros, etc. The more prepared you are, the less likely you are to make choices you aren't comfortable with! Even if you don't want to stay perfectly on track, having a plan for how you'll approach the trip can alleviate a lot of anxiety.
1. Go for walks and try to keep your step count up! Keeping NEAT high is great for both mental and physical health. Go for a long walk, go to a park, walk around the beach or resort, or explore the city you're in! Walking will help with digestion, expending energy/calories, de-stressing, and so much more.
2. IF you want to, hit the gym! It's ok to take a day or two off, but it's also ok to train if that's a priority to you. Most hotels have gyms, and gyms in most cities have a one-day pass available. While it can be intimidating trying out a new gym, re-frame your perspective and see it as an opportunity to try out new and different equipment! 🏋️♀️
3. IF you want to, do "home" workouts in your hotel or wherever you're staying. Even a quick 30 minute home workout consisting of exercises that don't require equipment (push-ups, bodyweight lunges or squats, etc.) can get your endorphins flowing and help you feel active and energized.