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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 May 21, 2020

The Top Fad Diets That Are Actually Worth the Hype

The Top Fad Diets That Are Actually Worth the Hype

You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

1. The Paleo Diet

The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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How Your Health Can Change With Paleo

The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

2. Whole30

The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

During the month you are eliminating:

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  • sugar
  • alcohol
  • legumes
  • grains
  • dairy
  • soy

Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

Finding Out How Food Impacts You

Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

This diet will help you regain your love of food… in a healthy way!

3. The Mediterranean Diet

The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

  • Fruits & vegetables
  • Whole grains
  • Legumes & nuts
  • Replacing butter with olive oil
  • Using herbs and spices instead of salt
  • Eating fish and poultry at least twice a week
  • Moderate amounts of red wine

Help Your Heart & Overall Health With A Mediterranean Diet

Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

With all these benefits, this is definitely a “fad diet” that’s worth the hype.

4. The Alkaline Diet

The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

Pros & Cons With The Alkaline Diet

The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

Follow These Fads for Better Health and Wellness

There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

The Big Takeaway:

Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

Featured photo credit: Dan Gold via unsplash.com

Reference

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