How to Stay on Track While Traveling
Travel? Who is she?
A lot of people I’ve been talking to have either recently decided to plan a trip spontaneously, use their travel credits from when their plans got cancelled abruptly 2 years ago, or at least go for a road trip far from home. With March break just around the corner, I thought this would be a relevant blog post for those who plan on travelling, but want to “stay on track” while doing so!
I wouldn’t say I’m an expert in many fields, but travelling on a budget (I can write another blog post about this if you want 😉) and staying on track while doing so is something I’m pretty dang good at. Although traveling can be chaotic and hard to have any structure at times, I know I feel my best when I stick to a routine and stay “on track” with my nutrition habits and workouts. While backpacking through Europe, traveling to, from and within Australia, road tripping to the Grand Canyon, travel nursing through Canada, and over 20 trips to the airport in the past few years, I guess you could say I mastered the whole “Staying on Track While Traveling” thing.
Anyone else find that little voice inside your head comes out when you’re traveling and whispers “Enjoy yourself, you deserve it”. Of course I agree — you do! But I don’t think that means we have to fall off the deep end with our nutrition and fitness. You can still have fun and enjoy tasty foods without ruining any progress you’ve made. It’s all about moderation, dedication, and making smart choices!
Now, let me help you enjoy your travel without losing sight of your goals and getting off track!
Tips to Stay on Track While Traveling
GET MOVING! I promise you this is the most important tip of all. Some type of movement every day is better than none. It doesn’t have to be an extreme strength training session or a high intensity workout. Even if it’s going on a 10 minute walk or jog each morning before everyone else wakes up, it will do wonders for your mindset and set the tone for your day. Instead of sitting at the airport waiting for your flight, try some gentle stretching or walking. The air pressure changes during a flight cause a build-up of gas in your body, which leads to bloating, constipation and other related gastrointestinal issues. The lack of movement during a flight can also cause the build-up of blood around the legs & hello we don’t want any DVT’s, so moving your body prior to boarding is key! Your body will thank you. Remember to ditch the all-or-nothing mindset. You don’t need fancy equipment or a big gym to fit in a workout. Always check and see if wherever you’re staying has a gym — I find a new atmosphere can often boost motivation! But if that’s not an option, never underestimate the power of bodyweight movements like pushups, air squats, and jumping jacks. I like to bring resistance bands — they don’t take up much room in a suitcase, are so versatile and can add variety to your workout. Oh and if you want structured workouts to follow while you’re away, I gotchu, I have a bodyweight only program waiting for you!
Walking everywhere and exploring by foot instead of grabbing a cab or Uber is my last tip of advice in the “get moving” department. Your digestion will thank you and plus, it’s fun to get lost in a new city when you’re not on a strict timeline. *Pro tip: when you’re exploring by foot, stop and talk to the locals, this is how you find the hidden gems of the city/town/country you’re staying in!Hydrate, hydrate, hydrate some more! We tend to forget to drink water during flights and when you land you’re most likely dehydrated. Trust me, I get it, using the tiny bathroom on an airplane or a dirty gas station restroom isn’t what you would call a luxury. One thing I do recommend is making sure you get most, if not all of your normal water consumption in prior to boarding or travelling (I recommend at least 0.5 oz per one pound of body weight). If your flight or road trip is early, try and at least chug a bit of water before stepping foot on the plane/bus/car, etc. Bring a collapsable refillable water bottle and empty before going through customs or buy a big plastic 1.5L after you’re done with customs and keep refilling that. Again, if you’re flying, planes air pressure contributes to dehydration and if you’ve ever flown before you know that cabin air is dryer than the Sahara Desert so hydration is NECESSARY.
Pack your own food (high protein snacks)! If you bring a few of your own snacks with you, that will a) prevent you from digging into the M&M’s in the mini bar at the hotel when you land and find yourself famished and b) keep you fuller longer than, say the little bag of pretzels or cookies from the airplane. Some of my favourite, easy to travel with snacks are: turkey jerky, protein bars, tuna packets, hard boiled eggs, nuts (be careful on the serving size of these!), bananas, apples, packages of oatmeal, rice cakes, and dried fruit. If you’re staying at an AirBNB/hotel with a kitchen — cook when you can and pack lunches when you’re able. This will save money, too!
Get those zzz’s! Sleeping in a hotel or even worse, a hostel bed isn’t always the easiest for some people, but getting enough sleep is super important while you’re away! This will allow you to be well rested and charged up for all the activities you have planned. Turn off the TV, put your phone on do not disturb, grab a book and read a few pages to help you calm down and relax. When people sleep away from home, they often have difficulty falling asleep and staying asleep. The body craves consistency, and when you’re in a bed that’s not the same, in a room that’s a different temperature, and in a location with a different set of noises, it can be hard. BUT, vacations are the ideal training ground for new habits. Think about it. You're taking a break from work (usually) which means you'll be avoiding your phone and computer before bed. Sleeping in a new bed can actually help detach you from your usual stress. My tips would be to keep your circadian rhythm in tact. A dark room is everything. If blackout shades aren’t an option, always travel with an eye mask to show that pesky light who’s boss. Crank the air conditioner — your room needs to be cool at night for you to enter (and stay) in the restorative deep sleep stage. Packing lightweight sleep clothes can help. Minimize noise — use a white noise app, or bring some ear plugs. Comfort is huge! Bring your own pillow if you can, your comfiest pyjamas, or maybe even a soothing scent, such as a sleep-inducing lavender spray. My last tip: before bed, plan out your schedule for the next day. Not only will you enjoy a less stressful day, but your brain will also be more relaxed at night. Win-win.
Make smart choices! When going out for dinner at restaurants, you can usually get a whole protein source and veggies or a salad pretty easily! Ask for steamed vegetables so they don’t pile on tons of butter or oil. If you order a salad, ask for dressing on the side, as dressing can add up quickly even though it sounds like a “healthy” meal on the menu. If you’re going to drink alcohol, stay away from the high sugary drinks! My favourite drinks are a skinny marg (ask for it without liquid cane sugar — so it is just fresh lime juice, fresh orange juice instead of triple sec, tequila, and agave nectar) or opt for a Vodka Soda with a lime! This will also help you avoid a nasty sugary hangover… been there, done that, got the T-shirt. PS for every 1 drink you have, try to revert back to tip #2 and hydrate!
If you’re staying at an all inclusive, yes, you can have “alllllllll you can eat” but do you need to? By stuffing ourselves past the point of comfort, we’re ignoring our natural hunger cues. Just because you can, doesn’t mean you need to. Some tips for buffet style: use a small plate rather than one of the large ones. Using a small plate means you can’t fit as much on it and once you’re done, you make the conscious decision to ask yourself if you’re still truly hungry and need more. If you are — great! But always listen to those hunger signals we (myself included) so often ignore. I also recommend taking a stroll to see what the resort or hotel offers for food first before grabbing whatever catches your eye. Scope out your options before loading up your plate so that you can make intentional choices rather than grabbing the first thing you see. Eat slowly! It’s so, so easy to overeat at a buffet. The slower you eat, the more time you give your body to send the signals to your brain that you are full. Even if others around you are going up for their 3rd or 4th helping to the buffet, if you can try to slowly enjoy the food on your plate, you will eat a lot less and you will be focusing on enjoying every bite!
Most of my meals on vacations end up being scary similar to what I would eat at home believe it or not! My breakfast go-to’s that most hotels/resorts/hostels have are either eggs & toast or eggs & oatmeal or maybe a smoothie. Lunch I try to opt for a salad and a source of protein with a piece of fresh fruit for dessert. Fruit can double too as a delicious snack — take advantage of this at resorts (where the fruit & veggies are safe to eat of course) because they are so delicious and wayyy fresher than the stuff we get imported into our grocery stores at home! Suppers I stick to a piece of lean meat and vegetables with maybe a stir-fry or rice as a side. The biggest thing is to try not to over complicate it & constantly check in with yourself.
Lastly: don’t deprive yourself. That never works. If you’re eyeing that dessert table — eat the damn cake & just take inventory every few bites. “Am I full?” “Am I just eating this pastry because it was sitting there and looked good?” “Is this cookie actually stale and not really worth my time?” “Wow this croissant is so good, I’m only in Paris once, I’m going to savour every bite!” You get the gist. If you DO over eat — try not to feel guilty! Feeling unsettled mentally about what we just ate can actually physically affect the rate of absorption in which our bodies process the food. So if you DO “fall off track” with your eating, maybe take a few minutes to reflect on it, take some deep breaths, journal it out and move on. Life is too short. Memories > Macros. Experiencing feelings or having thoughts of needing to “burn off what you ate” are ridiculous, Don’t do that. I speak from experience when I say we need food to function and you don’t ever have to feel like you need to “earn your food”. Okay I’m going off on a tangent because I could preach this until the cows come home, but just take it from me.. I’ve been there, I’ve done that so now you don’t have to! It is so not worth it and can ruin your whole trip if all you’re thinking about is food consumption. Plus, the whole fun of travelling somewhere new is to experience their culture and cuisine is often a huge part of that.
Don’t STRESS! Of course keep these tips in your back pocket if you so choose; maybe capitalize on some, ditch the others. Ultimately though: take a chill pill, relax, have fun, and don’t worry about not being on your normal routine. Stressing about it can cause you to not sleep at night, crave foods, and splurge on things you don’t need. Take some time away from life’s stressors, make memories, and enjoy yourself! YOLO ✌🏼The reason why I put “staying on track” in quotations throughout this blog post is because you have to remember: there is no “track”, this is your life, your journey. It’ll ebb and flow and twist and halt and speed up. It all belongs. Stop trying to be perfect all the time. Just be present in every moment and the rest will come.