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6 Steps To Be Healthy When Traveling

6 Steps To Be Healthy When Traveling

I currently travel twice per month for work for two to three days at a time, facilitating leadership development sessions for clients. When I started traveling for work I felt on top of the world. I was able to travel all across the country, do what I love doing, and best of all, it was on the company’s dime. I love visiting different cities, checking out different restaurants, and having a nice dinner with a couple of drinks.

However, it wasn’t very long before I started regretting these decisions and began rethinking what I loved about traveling. My health is my number one priority, and very few of my habits when I traveled aligned with my health goals. I’ve said for a long time that I never wanted to be the fat dude in a suit, and though I wasn’t at that point, some things needed to change.

Whether for work or pleasure, here are six steps to be healthy when traveling!

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1. Know your goals and challenges

When you travel, what are two or three things you really want to accomplish? When I travel, my three things are to be mindful of my eating, work out every day, and get good sleep. While on the road there can be significant challenges to succeeding in all three areas.

When it comes to being mindful of my eating, realistically I am going to be eating out for every one of my meals. That in itself can be a hurdle. I need to pay more attention to where I am eating and the options on the menu. Working out every day can be a challenge as well. I don’t like running outside that much, which can be dictated by the weather, and I really like my gym time. The challenge here is many hotel gyms are hit and miss. Equipment might not be working properly, the layout of the gym might be funky, or options are just very limited. Sure, I could just go run outside and/or do push ups in my room, but I’d rather have a gym. Sleep just comes down to organization of my day and night. I control that.

Take some time to think about what you really want to accomplish and what challenges you need to overcome to be successful.

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2. Get the right tools

Take a moment to think about what you want to accomplish. What do you need to be successful? To accomplish my nutrition goals, I need something to help me be aware of and manage my food information and choices. I use the website Loseit.com. I also downloaded its free app on my smartphone. Lose It! allows me to easily look up food, track my food for each meal, and it provides me with a nice pie chart that shows me the ratios of my protein, carbohydrate, and fat intake. This has allowed me to make smart decisions when I am eating out and finding menu items that align with my health goals.

For my workout goals, I refuse to roll the dice on the gyms at the hotels, so I have a membership to Anytime Fitness that I pay $35 per month for. With so many locations, I have yet to travel somewhere and not find an Anytime in the area. Now, it may not always be as conveniently located as your home gym, but if needed I will drive a little further to reach my goal. I know I’ve only mentioned a few resources here, but that is what works for me. You need to do your homework and figure out what works for you to accomplish your goals.

3. Get to know the area

Once I know where I am traveling to, but prior to booking my hotel, I open up Google Maps and look up the locations of: my client, Staples, my gym, different restaurants, Target, and Walgreen’s. Doing this research allows me to book my hotel in an area that is convenient to everywhere I want to be, making things easier on me, and most importantly reducing potential challenges in reaching my goals. Nothing will screw up your plans worse than thinking you know where you are going, realizing you aren’t going the right way, and spending more time correcting yourself.  At this point, it’s easy to say forget it, and run through the drive through on the way back to your hotel.

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4. Make your plan

If you do steps one through three, making your plan should be a piece of cake. You should already know what you need, what you need to do, and where you need to be. I know that I typically arrive at my destination late afternoon or early evening the day before I have to do training. I take that time to make my round to the places listed above to get my “necessities for success.” Based on my training schedule, I will try to determine if I am going to work out in the morning or evening and what restaurants are in the area that align with my health goals. Before I arrive I have an idea of the flow of my trip and how I am going to accomplish my goals.

5. Prepare prior to and after arrival

You might say that steps one through four fall under “preparation,” and you’re right, but I’m taking it a little further. To prepare fully, prior to leaving I map out the most efficient routes to get everything I need in the shortest period of time and I email myself the link with addresses. I make sure I have my workout clothing packed and ready to go as well. When I arrive and I start getting my necessities; I’ll grab bananas, protein bars, a four-pack of protein drinks, a gallon of water, and other little snacks I might like that align with my health goals. The last thing I want to be is dependent upon the offerings of my hotel. If I get hungry or want a snack, I don’t like my only choices being the junk food or processed food in their little store or the meals in their restaurants. Having healthy snacks and water in my room allow me to have control. Once you do this a couple of times you’ll get in the flow, and the time it takes you to prepare will be minimal.

6. Execute

If you follow steps one through five, you will know your goals and challenges. You will have the right tools and resources. You will know the area and where you are going. You will have a plan to make it all happen and you will have control and confidence because you’ve prepared. There is only one thing left to do: do it! You’ve planned your work, now work your plan!

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I never want to use the excuse of a busy travel schedule for not fulfilling my health goals. You just have to know your goals and have the plan and resources to accomplish them. Once you get in the flow of doing this, you will never stop. It’s too easy and you’ll feel too awesome. Now I fully recognize that what works for me will not work for everyone. However, I feel this can be a good starting point and you can personalize what works for you.

Feel free to share any tips you have for being healthy while traveling in the comment section below. Have fun and be healthy!

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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