By John Krueger (About the Author)
be smart
Just because you are enjoying time away does not mean all nutritional discipline gets a vacation as well. It is true that you will not be able to eat like you would if you were at home due to less structured days/ time to eat but that does not mean you should eat whatever you want, whenever you want. Some hotels and housing options like Air BnB offer access to kitchens or kitchen appliances, This could save you money on food by allowing you to cook your meals on vacation rather than going out while also providing you access to healthier options. This is not to say, don’t enjoy yourself; being more lenient wont kill you. It is however important to be attentive to binging and to how it could effect your goals. Another tip is to try and stay away from fast food options unless forced due to your travel plans: keep in mind places like chick fila, chipotle, and subway offer healthier options than most other places/options. Another simple thing to do is stop at a grocery store in the cities you are staying to stock up of healthier snack options like nuts, Greek yogurts, protein bars, fruits, etc. Most restaurants these days list the nutritional info on their menus, or can easily be found online. Using the “I don’t know how many calories my meal packs” is no longer an excuse. I know its easy when staying at an all inclusive to take advantage and indulge on the endless array of food choices, but just like at restaurants make sure you opt for the healthier options a majority of the time. It would be very easy to consume a days worth of calories in one sitting if you are not careful. Alcohol while traveling is another thing that sets people back from their goals. Check out our article on alcohol and fitness goals to find out more how it can effect you and better options to chose. Finally, you can still travel with any vitamins, or supplements (including powders) you take regularly or may think you need on your trip. Just be sure to clearly mark them to not only help you identify them, but also avoid any issues while going through security.
Personal Example: On trips to the North East (NYC, Boston, Toronto in 2015), Mexico (2016) and the South West (New Mexico and Arizona in 2016) I intentionally stayed in places that offered full kitchens so I was at least able to cook breakfast everyday, but on some days I was able to cook dinners. Whenever I am on the go or eating out I try to do the best I can with what is available, either by simply making healthy choices or by picking up nutritious snacks to hold me over until my next meal. Vitamins and supplements are also something I never travel without.
find some way to be active
No matter where you are traveling, there are always several opportunities to be active. Be adventurous by walking or biking around to site see, not only does this count as exercise but you also may see things you would not have seen in a car or bus. Another opportunity depending on where you are traveling is hiking. Local trails allow you to get in a great workout while also providing you access to amazing views. Body weight movements like push-ups, squats, lunges, planks, etc on the other hand can be done within your hotel room or housing, some hotels and resorts even offer access to gyms. Based off my own experiences, hotels usually offer some sort of cardio equipment. These machines provide the opportunity to burn off some of those excess calories, while also releasing endorphin's so you can better enjoy your trip. Weather permitting, pools are also available. These are not only a great family activity but also a very underrated workout. Keep these options in mind during your travels and remember that most all gyms offer free trials or day passes to use their facilities. If you're staying at a resort, fitness classes may also be available. Not only can you stay in shape by working out, but you can meet people hundreds or even thousands of miles from home that share the same passion.
Personal Example: During my first real traveling experience after adopting a fitness lifestyle I went to Europe (mainly Germany and Italy in 2014). In order to keep up with my goals I began everyday with 100 to 200 push ups. I also spent the days by walking more than I have probably at any point in my life (12 miles during one day in Munich), this routine stuck during my trip to the Northeast. In Mexico I enjoyed myself by working out on the beach with a group I met at a nearby resort. I also found myself utilizing the equipment in the resort gym. During trips to Virginia Beach and the Southwest I not only used the gym where I was staying when one was available but also went out and got a day pass at a local gym. During my trip to the Southwest, I took advantage of the amazing scenery and hiking available.
Top Travel Experiences (No Specific Order)
~ Watching the World Cup final in Berlin, Germany in which Germany won.
~ Traveling and getting lost in Venice, Italy.
~ Riding the Staten Island back into NYC at nighttime.
~ Seeing the Grand Canyon.
~ Taking a Pink Jeep Tour through Sedona, Arizona.
All images taken by myself.
Schwerin, Germany 2014.
World Cup Parade; Berlin, Germany 2014
Switzerland 2014
Venice, Italy 2014
Grand Canyon 2016
Sedona, Arizona 2016