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How To Stay Healthy During Your Travels

How To Stay Healthy During Your Travels
    "Travelling" from Mr iMaax on flickr

    When I was working in my corporate career, I was traveling 25% to 50% of my time on overnight trips, sometimes for an entire work week. I still travel for some out of town speaking engagements and conferences but not nearly as much as I use to. However, it is still a challenge to stay healthy during any business or vacation travel.

    Many people end up gaining weight after their trips because of not eating healthy, sitting on airplanes or in meeting rooms for hours at a time as well as being stressed. Sometimes the rush of making flight connections results in stuffing yourself with airport fast food just to fill your stomach and when you finally get back to your hotel room, you are just too tired to do anything else.

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    So here are some tips that I have come up with during my travels to help you stay healthy while away from home.

    Get Proper Nutrition While On The Road

    It is much easier to follow a healthy balanced diet with home cooking, but when it comes to being on the road, proper nutrition is often very challenging if you have to eat out for all of your meals during travel. Here are some eating guidelines I adhere to.

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    • Avoid hotel breakfast items loaded with fat and salt such as sausages, bacon, and fried potatoes
    • Pass on the fast food breakfasts too
    • Start your day with fresh fruit, yogurt and cereals
    • Stick with lighter fare lunches especially if attending conferences and meetings
    • Find good salads and lower fat, whole-wheat sandwiches for lunch
    • Don’t overeat, especially at buffets or you will feel it back in your hotel room
    • Minimize the amount of fried, fatty foods
    • Drink lots of water (bottled where tap water is not safe)
    • Limit your alcohol intake as hangovers during travel are no fun
    • Don’t overdo the coffee shop trips during the day
    • Avoid junk food snacks – pick up some fresh fruit at local grocers instead
    • Pack enough multivitamins to last your entire trip

    Exercising While On The Road

    When I observe people at big meetings and conferences, it is incredible just how few travelers exercise or stay active on the road. With overeating and inactivity, it is no wonder why many travelers end up gaining weight. So here are some tips to stay physically active on the road.

    • Use the hotel/cruise ship gym – even 20 minutes will help prevent weight gain
    • Do laps in the hotel pool if there is one (always pack your swimwear)
    • Use the hotel gym weights even if you have to modify some exercises
    • If the neighborhood around the hotel is safe (ask the concierge), take a brisk walk outside
    • If no hotel gym, do basic calisthenics plus low impact cardio inside your hotel room
    • Although tempting to party into the wee hours, get adequate sleep

    Sometimes much of the challenge during travel comes from the fact that you have to do what most other travelers will not be doing. If you choose to eat healthy and exercise on the road, you will be among a minority of travelers. However, since it is your own health that matters, do not worry about what others are doing (or not doing) during trips.

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    It is possible to stay healthy during your travels. Although you may have to take some extra efforts to get the proper nutrition and exercise during your time away from home, you will be rewarded at the end of your trip. You will be able to pat yourself on the back since you maintained your fitness level and did not gain extra weight.

    If you have additional tips on how to stay healthy or are willing to share some of your challenges while away from home, please leave your comments below.

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    Happy travels to you!

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    Last Updated on December 2, 2018

    How to Flow Your Way to a More Productive Life

    How to Flow Your Way to a More Productive Life

    Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

    The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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    The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

    Here are a few simple steps to start using this strategy today:

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    Review Your Past Flow

    Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

    Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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    Schedule According to Your Flow Pattern

    Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

    Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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    Account for Big Picture Fluctuations

    Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

    We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

    Why not follow the ebb and flow of your life instead of fighting against it?

      Featured photo credit: Nathan Dumlao via unsplash.com

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