Physiques By Vinay

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:

1. 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.
2. Incorporate Activity into Daily Routine: Take a walk after a meal or do some stretching in the hotel room.
3. Use Bodyweight Exercises: If you don’t have equipment, message me and I’ll give you a home workout for a few days!
4. 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:

1. Focus on Progress, Not Perfection: It’s okay to have slip-ups, setbacks and ups and downs are part of the journey.
2. 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!
3. Stay Accountable: Keep logging your meals in the app and I’ll keep checking on you!

Nutrition Strategies:

1. 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!
2. 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.
3. 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.
4. 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.
5. 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:

1. Fresh fruit: Apples, bananas, grapes, or berries make for a healthy and portable snack.
2. 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.
3. Yogurt: Greek yogurt is a good source of protein and can be topped with fresh fruit or a drizzle of honey.
4. Nuts: Maximum 8 pieces almonds, walnuts, or cashews is a filling and nutritious snack.

Healthy Restaurant Options:

1. Any low carb options like tandoori (paneer/chicken/mushroom tikka), grilled/steak protein, stir fry, salads and soups.
2. Keep roti, rice, fried foods and carbs to a minimum, have more protein and vegetables.
3. Satisfy Your Cravings: Have 1-2 bites of your favorite food. Just enough to satisfy your cravings, but not enough to add calories.
4. 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.