Staying Fit While Traveling: A Balanced Approach
As a personal trainer, one of the most common concerns I hear from clients is how to maintain their fitness routine while travelling. Whether it's a short business trip or an extended vacation, the challenge of staying in shape away from home is real. But with the right mindset, nutrition strategies, and exercise plan, you can enjoy your travels without derailing your fitness goals. Let me share some insights and practical tips I've gathered from my own experiences over the years of travel and training.
Mindset: Setting Realistic Expectations
The key to success lies in your approach.
Before you even pack your bags, take a moment to set realistic expectations for yourself. Some people go away because they want to relax completely. Others may want a more active trip full of movement and adventure.
You may not be looking to hit PRs while away, but just to maintain your routine with much less intensity. Knowing your own ideals will help you both physically and mentally.
From personal experience, I've found that being okay with your decisions is crucial. Often, people feel guilty about indulging in local cuisine or missing a workout, which can lead to negative emotions and a less enjoyable trip. Instead, I encourage my clients to view their journey as an opportunity for balance.
Before each trip, I set clear intentions. For instance, on my last vacation, my goal was to maintain my fitness routine while allowing myself to relax more with my eating habits. This approach lets me enjoy the best of both worlds – I stay active and healthy while savouring new culinary experiences without guilt.
Nutrition: Finding Balance on the Road
Nutrition can be tricky when you're away from your usual routine, but it doesn't have to derail your progress. Here are some strategies I use and recommend:
Research in advance: Look up healthy restaurant options near your accommodation. Many places will have options for salads, smoothies, protein-rich foods, and fresh food to help you feel good.
Pack smart snacks: Bring protein bars, nuts, or fruits for when healthy options aren't readily available. Some clients take travel packs of protein powders and green supplements to fill in the gaps while on the road.
Stay hydrated: Travel often leads to dehydration, which can be mistaken for hunger. Wherever and whenever possible, find ways to consume water frequently. Whether that’s buying large bottles, keeping a water bottle on you, or getting into the habit of drinking multiple cups at a restaurant.
Practice mindful eating: Enjoy local specialties but in moderation. Savour each bite and listen to your body's hunger cues. I find that it’s easier to be present while travelling. You’re out of your normal environment and this allows you to take in more of each moment, including the food.
Plan your indulgences: If you know you'll want to try a famous local dish or a 9-course meal, plan for it and adjust your other meals accordingly. This is a powerful strategy that you can apply all of the time. Pick a day when you’re not as busy, skip a meal or 2 here and there, and you’ll naturally eat less food. This means you can truly enjoy your indulgence without the fear of eating too many calories.
Remember, it's okay to relax your eating habits a bit while travelling. The key is finding a balance that allows you to enjoy your trip without completely abandoning your nutritional goals.
Exercise: Maintaining Consistency Away from Home
planning, it's entirely achievable. Here’s some ideas for you to try:
Research beforehand: I always check if my hotel has a gym or if there are nearby fitness centers I can use.
Pack resistance bands: They're lightweight, versatile, and great for a quick workout in your hotel room.
Explore active sightseeing: Walking tours, hiking, or renting a bike are great ways to stay active while experiencing your destination.
Use bodyweight exercises: Push-ups, squats, lunges, and planks can be done anywhere, no equipment needed.
Try local fitness classes: It's a fun way to stay active and immerse yourself in the local culture.
My personal strategy is to aim for at least 3 gym workouts per week when possible. When it isn’t, I’ll do a bodyweight workout room in the hotel room if it’s all I have available. This helps me maintain my fitness habits without feeling like I'm sacrificing my vacation experience.
Conclusion: Planning and Balance are Key
In the end, staying fit while traveling is all about planning and balance. But each person will have their ideas on what works best for them. By setting realistic expectations, allowing yourself some flexibility with nutrition, and finding creative ways to stay active, you can enjoy your travels without compromising your fitness goals.
Remember, the frequency of your travels matters too. If you're on the road every month, you might need a stricter routine. But for most of us, a 2-3 week vacation can be enjoyed with some well-planned work in advance.
The most important thing is to find an approach that works for you. Travel is about new experiences and enjoyment – your fitness routine should enhance that, not hinder it. With the right mindset and strategies, you can return from your trip feeling refreshed, culturally enriched, and still on track with your fitness journey.
Safe travels and happy training!
