Staying healthy while travelling or in a new place can be a challenge, but with a little planning and preparation, it can be done.
Training Strategies:
- Make Use of the Hotel Gym: If a hotel gym is available, use it. A quick workout in the morning can help start the day off on the right foot.
- Incorporate Activity into Daily Routine: Take a walk after a meal or do some stretching in the hotel room.
- Use Bodyweight Exercises: If you don’t have equipment, message me and I’ll give you a home workout for a few days!
- Find Outdoor Activities: Exploring the local area and finding outdoor activities such as hiking, cycling, or swimming can be a fun way to stay active while traveling.
Mindset Strategies:
- Focus on Progress, Not Perfection: It’s okay to have slip-ups, setbacks and ups and downs are part of the journey.
- Keep a Positive Attitude: View challenges as opportunities to learn and grow. Use travel as time to learn how to balance and manage your nutrition!
- Stay Accountable: Keep logging your meals in the app and I’ll keep checking on you!
Nutrition Strategies:
- Choose Restaurants Carefully: Look for restaurants that offer healthy options such as tandoori, salads, grilled protein, and vegetables. You can also whatsapp me photos of the menu to recommend the healthiest options!
- Control Portion Sizes: When dining out, be mindful of portion sizes. Restaurants often serve large portions that can easily add up to excess calories. Share a meal, order an appetizer as a main course, or take home leftovers for another meal.
- Make Smart Substitutions: For example, ask for dressing on the side, have more sabji instead of rice, choose a salad instead of french fries, and opt for grilled protein instead of fried.
- Plan ahead and make healthy food choices: Planning your meals and snacks in advance, especially when traveling can help them avoid impulse eating and making healthier choices.
- Hydrate: Dehydration can often be a problem when traveling, so drink plenty of water throughout the day. Sugary drinks like soda and juice should be avoided.
Healthy Snack Options:
- Fresh fruit: Apples, bananas, grapes, or berries make for a healthy and portable snack.
- Raw veggies: Carrots, celery, and cherry tomatoes are crunchy and low in calories. They can be paired with a dip like curd+italian seasoning or hummus for added flavor.
- Yogurt: Greek yogurt is a good source of protein and can be topped with fresh fruit or a drizzle of honey.
- Nuts: Maximum 8 pieces almonds, walnuts, or cashews is a filling and nutritious snack.
Healthy Restaurant Options:
- Any low carb options like tandoori (paneer/chicken/mushroom tikka), grilled/steak protein, stir fry, salads and soups.
- Keep roti, rice, fried foods and carbs to a minimum, have more protein and vegetables.
- Satisfy Your Cravings: Have 1-2 bites of your favorite food. Just enough to satisfy your cravings, but not enough to add calories.
- Gin, vodka, tequila shots or whiskey with water are the lowest calorie alcohol options! Avoid beer and mixers. Read more about the best alcohol options here.
Leave a Reply