Healthy Travel Tips

Listen up: these are the tips you’ll need to spend some time thinking about, planning, and making adjustments to as needed. These are NOT the “eat this, don’t eat that” or “workout like this, for x amount of minutes every single day” type of tips because that’s not how I coach, and that’s not how I believe healthy habits and success are created and sustained.

What you’ll find here are 3 questions to ask yourself as you prepare for your time traveling. These are intended to help you establish realistic goals and healthy behaviors to implement throughout your travels so that you can both enjoy yourself and experience the fun of traveling, and maintain focus on your overall health, fitness, wellness, etc. goal(s). 

I would highly recommend working with an experienced trainer and nutrition coach here. We can use our expertise and experience to guide you towards realistic, attainable, and sustainable goals and behaviors specific to YOU and your lifestyle (as well as where you are traveling to, and more). Again, this is not a one-size-fits-all approach! 

Each question is followed by a few examples of application. 

1. What healthy habits from your normal daily or weekly routine can you easily maintain on this trip? For example…

   1. Taking a 10-20 minute walk after each meal (or at least once a day). 

   2. Packing a probiotic supplement to take each morning with breakfast or coffee. 

   3. Aiming to consume at least a half gallon of water every single day.

   4. Creating time for exercise 3-4 times a week (bodyweight exercises, yoga, and brisk walking all count!). 

2. What do you want to allow yourself to indulge in that is not a part of your normal routine? 

   1. An extra glass or two of wine or low-sugar cocktail. 

   2. A couple more bites of sweet treats or less nutrient-dense foods throughout the day to enjoy the cuisine. 

   3. One or two fewer workouts in exchange for sleeping in, spending more time with loved ones, or exploring the destination. 

3. In what ways can you enhance your health, fitness, overall wellness on this trip? 

   1. Enjoy some fresh-squeezed green juice in tropical locations - it’s delicious and so refreshing! 

   2. Soak up the sun if you’re able to. Don’t underestimate the power of vitamin D! 

   3. Spend quality time with your travel buddies, or get to know the locals. Create meaningful connections! 

   4. And of course, don’t limit yourself on nutrient-dense foods. Nothing feels better than feeling nourished and satisfied while traveling! Plus, nutrient dense can be just as delicious as their counterparts. 

The best part about this strategy is that it’s designed to fit your lifestyle and enhance your enjoyment of traveling, while keeping you healthy and on track toward your goals. It’s customizable and adaptable. Make it work for YOU! 

As always, prioritize feeling your best and feeding your highest self, physically, mentally, and emotionally. 

How to Stay Consistent With Your Diet

And by “diet”, I mean “way of eating” - not necessarily paleo, or low-carb, or high-protein. However your eating habits are structured according to your goals - that’s your diet. 

Consistency trumps all. I could put a client on the most “perfect” workout program - again, according to their goals - but if they can’t stay consistent with the program for whatever reason, we will not reach our goals. The same thing goes for nutrition - I could give a client the most “perfect” macros or nutrition plan, but if the consistency is not there, it’s useless. 

An “okay” plan carried out consistently will always outperform a “perfect” plan carried out inconsistently. This emphasizes the importance of setting small, attainable goals supported by realistic, sustainable habits. Consistency is the foundation of success. 

If creating consistency has been difficult for you, you’ll find these tips helpful! 

Create a plan that works with your lifestyle. 

Your plan is your roadmap to reaching your goals. Without this, how will you know the directions to your destination? How will you know if you’re on or off track? 

This plan should include details for every area of your life, and this is where a coach provides so much value. A coach is educated and experienced in creating plans - it’s what we do. We have experience in what is realistic and sustainable for certain types of people and certain lifestyles, and of course we have the education to provide this nutrition plan. 

Your plan should cover things like:
- Macro and micronutrient intake 
- Meal planning 
- Meal composition 
- Eating out 
- Pre and post workout nutrition 
- Any allergies or intolerances
- Healthy eating behaviors (and behavior strategies)
- And more! 

Most importantly, your plan should include an “after”. What happens after the 8 weeks, 6 months, 1 year or whatever the timeline is of reaching your goals? Plan for that.

Understand the WHY of the diet, and how this aligns with your goals. 

Whether or not you’re into the science of nutrition and metabolism, understanding the strategy behind your diet can be extremely beneficial. This helps paint the bigger picture and put achieving your goals into perspective. When motivation feels low at times, which is almost guaranteed to happen no matter how driven you are towards your goals, keeping this deeper understanding of WHY and the bigger picture of achieving your goals in the front of your mind can help boost motivation and strengthen discipline. 

Discover the value of food.

Sure, food tastes good, but that’s not the only - and definitely not the most important - value food holds. 

• Nutrition. 

  Food is fuel! I know some might disagree with that statement, but try to hear me out. Scientifically, food is fuel. Carbohydrates, protein, and fats provide the energy we need to function, perform, and thrive everyday, and these can be in the form of macronutrients in food, or as stored energy in the body. Food is fuel, and just like taste is not the only or most important value food holds, neither is fuel. These are simply pieces of a bigger picture. 

  Understanding the nutritional value of food means understanding how the food and its nutrient profile will serve you and help you progress toward your goals. Look at the nutrition label to get started, and then analyze. Is it a high-protein food? Great for maintaining and building muscle, increasing satiation, and many other things. Is it a high-carb food? It’ll provide quick and sustainable energy - try to schedule consumption close to your highest activity point of the day. Is it a high-fat food? This will help promote satiation and satisfaction, as well as provide long-lasting stores of energy to tap into at any time. 

• Enjoyment. Taste. Indulgence.

  As you may have guessed, this is the number one driving force behind most of our food decisions. That makes sense, though, right? Many foods that taste good actually enhance positive emotions (ahem, comfort foods). Eating is fun, and food brings us joy. Simple as that. 

  Unfortunately, most of the foods that taste really good aren’t the greatest for us, nutritionally. These highly palatable foods don’t contribute much protein or fiber, and are usually high in refined carbohydrates and unhealthy fats. 

  Valuing the taste of food above the nutrition of the food can lead us to select less nutritious foods more often than nutritious foods, and even overeating too often, both of which will slow progress towards our goals. Don’t worry - there’s no need to eat bland foods all the time for the sake of nutrition. It’s about finding a balance between the highly palatable foods (restriction is not sustainable) and the highly nutritious foods, as well as seeking out ways to make the highly nutritious taste GOOD! 

• Social Connections.

  Food is present at almost every social activity, whether that’s a company holiday party, a family get-together, or a night out with friends. Food helps create social connections and relationships. Appreciate the way food brings us together to maintain these connections and relationships that support our overall health and wellbeing. 

  Strategize and learn to implement healthy behaviors at these social occasions to help you stay on track. Again, it’s all about creating a balance for your lifestyle!  

Ask for accountability. 

Second to creating a well-rounded plan, providing accountability is the second most valuable area for working with a coach. We are here to hold you accountable through weekly check-ins and regular communication outside of those check-ins. 

Aside from your coach, you can seek accountability elsewhere, as well - lean on trustworthy friends and family to share your goals with, and ask them to help support you in various ways. Maybe that means cooking healthier meals at home or choosing healthier restaurants when dining out. Maybe it means being your gym buddy a couple times a week or going for a walk together everyday. At the very least, sharing your goals with someone you trust can greatly improve your discipline and desire to stick to your plan. Never underestimate the power of accountability! 

Consistency is the most important factor in success. Start with small goals supported by realistic and sustainable habits to build the foundation of consistency.