Whether you travel for business or pleasure, there’s no doubt that being away from home can sabotage your health and fitness goals; especially if you aren’t careful. But with a few simple tricks, you can easily stay on track.

Check out our fail-proof strategies:

Pack your own healthy snacks

We recommend that you pack a few high-protein meal replacement shakes and or bars (we love these ones).
The Benefits:
A variety of flavours to choose from
Low-Glycemic
High In Protein
Include essential vitamins and minerals
Individual Packages For Convenience

Although it’s always best to eat real food, we think shakes and bars have their place; especially when you’re away from home.  convenient, but they also taste good and are the perfect snack or quick meal. Bars are also great to have on hand if you are going on any day trips while travelling.

Tip: Bring a Magic Bullet blender and make a shake for breakfast. This is a great way to save some money while staying on track. 

Some other snacks include: nuts, dried fruit or dried apple chips. You can also make your own trail mix or homemade protein bars.

If you are travelling by plane and ordering from the menu, opt for: plain, non-fat greek yogurt, nuts, hummus with veggies, guacamole and whole grain tortillas, plain oatmeal, a fruit/veggie tray or a sandwich filled with protein and veggies.

Research restaurants before you leave

healthy restaurants in the city or area that you are visiting before you arrive. Or, if you have access to a kitchen, look for the nearest grocery store.

Trip advisor is a great way to find healthy restaurants and reviews. You can also check in with the concierge at your hotel, ask friends who have travelled to that destination, read city guides, newspapers, travel blogs and inflight magazines.  When ordering from a restaurant menu, opt for lean proteins, healthy fats and plenty of veggies. Avoid fried foods and sugar as much as possible.

3) Use a meal prep service and arrange for your order to be delivered to your hotel or destination on your date of arrival. Meal Prep services typically specialize in preparing healthy “clean” meals for people who have allergies or who are on a restrictive diet. If you opt for prepared meals, you will need to ensure you have access to a fridge and microwave.

Tip: Most hotels will have a limited number of microwaves and fridges available for guests. You simply have to request them prior to arrival.

4) Book a hotel with a gym or bring running shoes and exercise bands

If you don’t have access to a gym, stay active by walking/touring around, swimming, bicycling or trying out some new activities. You can also bring exercise bands and do some body weight exercises in your room. Talk to the concierge at your hotel about local gyms or sight-seeing activities that involve exercise. Perhaps you can see the city on a bicycle or go for a jog along the waterfront.

5) Don’t stress too much. Vacations are meant to be enjoyed. And it’s important to immerse yourself in the culture. This is a great opportunity to try out new foods. The quickest way to ruin your vacation or your partner’s is to obsess about your diet. Drink plenty of water and focus on nutrition first. Just be mindful of alcohol. This is one of the fastest ways to pack on the pounds. As long as you are active and mindful about portions, you should be able to enjoy your vacation without too much damage.

However, if you get home feeling heavier than normal, you may want to consider a detox or cleanse. Check out this article on our editor’s experience with a 9-day cleanse.

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