Travel Tips From A Traveling Nurse

Whether you travel a lot for business or pleasure, you know that this can definitely be a barrier to reaching your fitness goals.

Barrier does not mean impossible. With the right preparation and decision-making, you can definitely still reach your goals as an avid traveler. 
 

Long Road Trip Tips:
 

  • Keep macro friendly snacks handy: jerky, pb fit and fruit, protein bars, rice cakes.
  • Make the most of your rests. Go on a 10 minute walk/stretch. Get in as many steps as you can.
  • Look up restaurants along your journey and choose the best option for lunch. Chipotle and Subway are very macro friendly options.
  • When you eventually stop for the evening chug down some water, there’s a good chance that you limited yourself to prevent extra breaks.
  • Stop early one/two nights and get to a gym. I keep a planet fitness membership purely for travel, as I can seem to find one anywhere.  Most gyms will offer day passes.
No way you can get to a gym? Bring dumbbells/bands with you. This way you can get a quick workout done in your hotel room. 

Airports/Flying Tips:
When you know your terminal, look up the restaurants at the airport and see which one offers food that supports your goals the most.
  • Pack protein heavy snacks: Protein bars, jerky
  • Get to your terminal early
  • Take a walk. If you’re going to be sitting on a plane for hours it won’t hurt to get your steps in 

Airbnb:
Getting an Airbnb will usually allow you access to a full kitchen. You can  eat some of your meals at home (added bonus of saving some money too). Try to choose an Airbnb that is close to a gym you belong too or get a week pass.

Hotel: 
If possible, try to get a hotel with a little kitchen or a mini fridge. Again, you can eat some of your meals here and make sure you’re hitting those protein counts. Check out the hotel gym situation.

Wilderness: 
What about those of us who take trips rurally/outdoors with no gym access?
  • Keep your steps up
  • Many backpacking meals are surprisingly pretty macro friendly
  • Protein heavy snacks
  • Drink a lot of water
  • Body weight/resistance band exercises.

What to pack in your bag:
  • Food scale
  • Resistance Bands
  • Dumbbells (if you’re traveling by road and won’t have access to a gym)
  • Supplements
  • Big water bottle 
  • Workout clothes/shoes
  • Lifting belt/grips/straps

Eating out at restaurants:
Many times the restaurants will have the nutrition facts on their website. You can then create a “quick add” on MFP and just put in the macros you’re eating instead of looking up individual ingredients
  • Ask for no/light butter, oil, cheese
  • Dressings on the side
  • Look up restaurants to see which ones have options that support your goals.
  • Try to get veggies in at each meal

Now you don’t have any excuses right?! Get out there and reach your goals while you’re exploring the world! 


Love,
Monika
 
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