How to Stay on Track When You Are Traveling

It’s summertime y’all! And while this summer looks VERY different with everything going on with COVID-19, that isn’t stopping a lot of us from getting away for the weekend. So even though most of us won’t be making trips that are too far away, I still wanted to throw together a “Fit Travel Guide” that can be used whether you are going out of town for a little weekend getaway or if you are traveling overseas for a 2 week vacation. This guide will have you covered!

As we know, traveling can oftentimes wreak havoc on your health and fitness goals that you have been working so hard on. You get out of your routine, you are usually faced with foods and situations that you really don’t have much control over, and your body will most likely take a little hit as it tries to adjust to all of the changes (and the major lack of veggies). That is why I wanted to put together a few of my go-to tips for how I make sure I feel my best while I am traveling.

DISCLAIMER: I am not saying that you have to stress about staying on track 100% of the time. Depending on what type of trip I am going on, I may or may not “stay on track”, and I want you to be aware that doing this is 100% OKAY!!! Some trips deserve the “live your best life treatment” – like your honeymoon or that dream vacation to Greece. Now don’t get me wrong, it definitely does not have to be a HUGE trip to warrant the “live your best life treatment” – a weekend getaway with your girlfriends or some alone time with your significant other. Whatever the trip may be, I want to be clear: there are going to be times when it is WAY more than okay to loosen up, let your hair down, and not worry about every bite you are eating and when you will get your next workout in.

With that being said, I do know that none of us ever want to come home from a vacation feeling bloated and lethargic. Not the best feeling in the world, right? And lucky for you that feeling can be easily avoided. For most of my trips, I will balance the two concepts of “living my best life” and making sure I try and eat how I would at home. So, with all of that in mind, let’s chat healthy travel tips!

BE PREPARED

When traveling, food choices that are readily available are often subpar to say the least. So before your trip, make sure you go pick up some travel friendly options to throw into your purse and suitcase. This will allow you to have some healthy options for when you need a quick bite and you don’t want to get any of the sugar-filled/highly processed snacks and foods you will find in the airports or gas stations.

If you want to pack some travel-friendly options, here are a few suggestions:

-Trail mix

-Protein powder (‘Garden of Life’ is the brand I recommend)

-Homemade nutritious muffins or energy balls

-Snack Bars (some of my favorite bars are RX Bars, Epic Bars, and Perfect Bars)

QUICK TIP: When deciding on bars, look for bars high in protein and low on carbs/sugar. Protein helps us feel full longer. Sadly, we usually do not get enough protein while we are traveling but hopefully, we can change that with these tips!

HYDRATE! HYDRATE! HYDRATE!

If most of us are not getting enough water in our daily lives, then NONE of us are getting enough water when we travel. Plane rides are especially dehydrating, and even though NO ONE likes to be that person who gets up to pee 3x on a flight, being hydrated is TOTALLY worth it. Getting enough water is important when it comes to a properly functioning body. From your organs and digestive tract to your skin and hair, your body needs water! Another big one, water will help fight bloating (we all know that feeling while we travel) and keep you satiated in between your meals.

QUICK TIP: When you wake up, drink one big ass glass of water right away, before you do anything else. This will help flush some of the bloating away from that big meal (and/or drinks 😉) you had the night before. Water will also help you regulate your digestive system which we all know could always use a little extra help while traveling.

DO NOT DRINK YOUR CALORIES

I need to state that this is a piece of advice that is worth following whether you are traveling or not. Liquid calories can add up very quickly! Orange Juice with breakfast. A Starbucks Frappuccino for a mid-morning pick me up. Sweet tea at lunch. A “healthy” smoothie as an afternoon snack. Wine or a cocktail at dinner. See what I mean? So many calories (and sugar) from just drinks alone!

QUICK TIP: (1) If you do drink coffee, keep it simple! No sugars or syrups. Some coffee drinks can get up to 600 calories. (2) Stick to water during your meals out. If you REALLY want that glass of wine, of course it is okay to have it, just make sure that it is what you REALLY WANT and you are not just getting one because everyone else is. (3) If you are going to drink, stick to either wine or a liquor with sparkling water or club soda (my favorite is Topo Chico + Tito’s Vodka + Squeezed Lemon). Stay away from any cocktails that are often filled with syrups and sweeteners as they will obviously add up to a lot of unnecessary calories and will probably give you a headache or upset your stomach!

NAVIGATE RESTAURANTS LIKE A CHAMP

For the most part, eating out is ALWAYS a part of traveling. Most restaurant menus can seem pretty intimidating when ordering. Lucky for you, you can totally go out without ruining your efforts and feeling guilty. It’s all about making the right choices. Here are some general guidelines to help you make smart and healthy decisions while eating out:

- If you know what restaurant you are going to, check the menu before getting there. Most restaurants have their menus online, and nowadays many are even sharing the nutrition facts (yay!!). By doing this, you will have time to research and pick the best option on the menu to help keep you on track.

- Avoid dishes with a cream sauce: remember, you are not at home and most restaurants do not “healthify” their recipes. They are not holding back on the butter and cream cheese (example: alfredo pasta)

- Avoid anything deep-fried: for obvious reasons (example: shrimp tempura)

- Avoid dishes heavy on the cheese: again, for obvious reasons (example: loaded mac and cheese)

- Ask for dressing on the side: salads can be a good thing turned bad VERY quickly. By getting the dressing on the side you can decide how much or how little of it you want to use.

- Avoid desserts: “Wow Clarissa, you are a monster.” – everyone. But really, desserts at restaurants are going to be way high in sugar and in fat! Remember, restaurants do not “healthify” dishes like you can at your house. Now if you are out celebrating something, then yes! Live a little and eat the dessert. Just make sure you share it with your friends too 😉

- Drink water: skip the soda and the sweet tea. They are extremely high in sugar.

- If you are not familiar with a dish, try to find out how it is made by asking the server. Anything that ends up being fried, heavy in fats, sugars, and is carb loaded should be avoided.

- Do not be afraid to ask for substitutions. I am the QUEEN of substitutions when we are out to eat. But you know what, I know what I want and if you are kind and appreciative to your waiter or waitress, they do not mind doing whatever they can to make your dining experience enjoyable.

- Typically the best and the most widely available option will be a grilled type of protein (chicken, steak, fish) with a side of veggies (just ask how they are prepared because restaurants love to use that butter) and/or a small side salad (but again, watch out for that dressing).

GET MOVING!

Exercise often takes a hit when it comes to traveling. More times than not, you do not have a lot of time or equipment at your disposal to get a workout in. Now with that being said, it may be more difficult to get a workout in while traveling, BUT it is NOT impossible. Here are some easy ways to break a little sweat without letting it dominate your vacation:

- Walk! If your destinations are within a reasonable walking distance from each other, do it! That is honestly one of the best ways to see a new city. Weston and I walk for miles and miles when exploring a new place. Great for sightseeing and even better for getting those steps in. So even if it is just going for a stroll after dinner, walking a little bit each day will go a long way to prevent you from feeling lethargic.

- Run! Probably the easiest exercise you can do on the go. Like walking, running is a great way to explore a new city.

- Bodyweight exercises! Bodyweight moves are perfect because you can do them in your hotel room or in a nearby park. Examples: burpees, jump squats, walking lunges, push-ups. Need more ideas, I think I know a girl who is FULL of workouts that would love to help you 😉

- Hotel gyms! If you have a gym where you are staying, use it! Take advantage of the weights and machines to get some movement in that you cannot do in your room or on the go. I am not saying you need to spend all day in there. Get in, get out! Just make the moves count.

- Pack equipment! Resistance bands, booty bands, and jump ropes are all compact and light-weight items that you can easily throw into your suitcase. I always do this! They are the first things I pack when I am traveling. They are the best because no matter where you are going, you know you will have SOMETHING to work with!

DO NOT SWEAT IT!

No matter how your tip ends up going, whether you work out every single day or not even one, whether you indulge in ALL the foods or eat only grilled chicken and veggies, or ANYTHING-IN-BETWEEN, the biggest takeaway that I want you to remember is that there is no right or wrong. You were not bad or good, and you should NOT feel any guilt over the choices you did or did not make.

These tips are here to help your travels go as smoothly as possible! To help you feel less bloated and more confident in the clothes you packed. To help keep you on track with your fitness goals. These tips are not the “right way”, but they are a great way to ensure you feel your best during and when you get back home from any vacation. Guaranteed!

Just remember, that the most important part of vacation is that you enjoy yourself and your time with your loved ones. Do what makes you feel best and the rest will fall into place. Safe travels this summer y’all!

- Body By Riss