Looking for tips on staying lean while travelling? You came to this page for the right reasons!
It is very difficult for people who travel to eat healthy or even keep up with their gym routine.Travelling is a great way to explore a new place, celebrate a birthday, and just unwind.Vacationing is suppose to be fun and a time to unwind, however sometimes it can make you feel sluggish, because you’re off track with your healthy routine.
I want to show you that you shouldn’t give up your day, months, or even years of hard work. You can still have an amazing vacation, but just be mindful of your body. Try these tips so you can enjoy every moment of your travels, but still be mindful of your health and fitness goals!
Hydrate first thing in the morning! Starting the day by replenishing fluids is the key to daily hydration. Hydrating in the morning will give you more energy and set you up for a day of success. And if you want to take it to the next level, begin with a cup of hot water with a squeeze of lemon. It’s filled with vitamin C and helps support your cleansing process.
Drink throughout the day and try to drink about 4 litres! Yes, sometimes it sucks going to the bathroom so many times, but it’s so good for your body. It flushes out all the bacteria. A lot of females get UTI’s (I used to quite often) and when I started prepping for my show, and drinking a ton of water, I never got those again!
If drinking a gallon of plain water just isn’t your thing, switch it up with adding either BCAA’S, which you can find at supplement stores, BCAA’s come in so many different flavours. You can also add those little Mio’s you can get at the grocery store for as little as $2 to change up the flavour, which doesn’t have a lot of calories in them, just make sure the sugar content is low or 0.
I love the flavoured soda water that is 0 calories! Try adding strawberries, cucumbers, lime, or lemon into a jug of water and the flavour that comes out of the mixture is so delicious! Don’t forget tea!
There are so many ways to change the way water tastes for not a lot of extra calories.
TIP: A well-hydrated individual should have clear or pale yellow urine. Dark yellow or amber urine is typically a sign of dehydration.
PREPARE AHEAD OF TIME
Usually you book activities ahead of time, or you know when you have a long drive ahead, so that’s the perfect time to go to a store and grab some healthy snacks for the go!
Packing some of your go-to treats is a perfect idea for any type of travel. Road trips, plane, you name it! It’s easier than people think. You just need to spend some time to plan out some of your meals and prep it. Here are some healthy treat ideas when travelling:
- Protein bars – There are so many great grab and go options.
- Nuts – Grab the package or go to a bulk-barn like store, so you have extra supplies.
- Dried Fruit – Mango is great, obviously be mindful because they are usually loaded with some extra sugar.
- Fresh fruit
- Pack a ziplock bag of a couple scoops of protein powder, just make sure you have a shaker bottle on hand.
- If you have a container with you then some overnight oats, they taste good warm or cold.
You can find healthy foods/snacks no matter where you are, even the on-route stops sell containers of fresh veggies, yogurt, salads etc. Yes, they might be a bit pricier, but if you can spend $6 on a latte, you shouldn’t have a problem spending a little extra on healthier options.
Some snack inspiration for you! 22 Fun Healthy Snack Ideas
DO YOUR RESEARCH
If you plan on eating out, it’s hard not to get excited and sometimes it can be hard trying to figure out what you want to eat on the spot, when trying to be mindful of your health.
Research, research, research! No matter where you’re staying, always check the restaurants around you that you think you dine at sometime. Check out the full menu before hand and figure out what you want that fits around your lifestyle and macro goals. Just be specific with what you want. Like a salad, but have the dressing on the side. There’s nothing wrong with doing so, people do this all the time! No need to feel awkward or embarrassed.
Check out this post! “15 Tips To Losing Weight Without Giving Up Your Favourite Foods“
GROCERY SHOP / COOK YOURSELF
Always locate the nearby grocery store once you arrive. This is great if you’re staying at an AirBnB and they have a kitchen. Try to always select a place with a kitchen, even hostels can have them! It’s not only a great way to save money, but cooking in a different country can be enjoyable, with the different spices they have, or even if you have a great balcony to eat on. Either way, it’s a great way to stick with healthy foods and control every aspect of your cooking.
Shop for easy snacks that you can store either in the fridge or on the shelf. That way you at least have food handy! I sometimes feel like when I don’t have my snacks nearby, I tend to crave unhealthy food. Having your meals/snacks around you will keep your stomach full, and help you not munch on unhealthy snacks!
Learn how to read food labels with this helpful guide. “How To Properly Understand Food Labels“
Make Smart Choices
Just by taking out a creamy salad dressing, or switching out “unhealthy”pasta sauce for a simple marinara sauce can make huge changes! Order something healthier that’s off the menu or just make some change when you order. Ordering something grilled is a better choice than having something deep fried.
Always tell the waiter or waitress your nutritional needs. Never feel bad about it. Remember you’re the guest! 😉
If you’re like me, I track my macros, so if you know where you’re eating out that night, check out the menu and figure out what you want, plug it into My Fitness Pal app, it doesn’t have to be spot on, but at least you will have a rough idea of what macros you have left for the rest of the day.! I did this back home, If I knew I was ordering pizza that night, I would put it into my app, and then work with whatever macros I had left.
You don’t need to be that extreme, I just really enjoy seeing how much “fat, carbs, and protein” I eat every day. Everything depends on what goals you have for yourself.
DON’T SKIP MEALS
Try as best as you can to not skip any meals. I find it when I do, I get really hungry and will literally eat anything and everything in site.
If you want to make a difference and stay on point to the best of your ability, I suggest you eat every 2-3 hours, so it helps avoid binge eating and eating everything in sight! If you’re bulking make sure you’re eating enough calories throughout the day.
Make Time For The Gym
This one is huge!
When you don’t get your body moving you will end up feeling sluggish. I sure do anyways. You don’t need to spend 2 hours at the gym, heck you don’t even need to spend 40 mins! Just get moving! Whether that’s out for a jog, badminton, beach volleyball, swimming, a in room workout, or gym workout. Depending where you go, for the most part, places have gyms!
On Airbnb you can filter your searches and find a condo with a gym. That’s what we have been doing, and it helps so much. Do a quick workout, and you will feel so much better and energized. I also bring bands with me when I travel, so that if I can’t access a gym, I can still do a great hard workout in the room or outside. (At Home Glute Workouts).I’ve also noticed a lot of parks have stuff outside for a workout. 🙂 Even use the kids equipment for things like pull ups or ab work. There are SO many options, so get out there!
Be Cautious With What You Drink
Can you still achieve your goals and have a few drinks here and there? Yes, you sure can!
There are a few things to remember though:
- Calories still matter
- Every single drink is made differently
Keep in mind that fruit cocktails like your normal pina coladas, daiquiris and margaritas, etc are filled with sugar and calories! Some of those drinks can have around 400-500 calories! I always suggest sticking to something simple but still delicious. You can try Gin and Tonic, Vodka water, Rose Gin with sugar free lemonade. Martinis are great too! Now you can be more mindful and make smarter choices. If you enjoy fruity cocktails, try to have one, but don’t make it an all day / night thing.
Ah, the hangover. Yikes!
- 0 Calorie sugar free flavoured soda water with either gin or vodka.
If I’m feeling extra I will add lime.
- Rose Gin with Pink Lemonade (check the sugar content before buying)
- Plain flat water mixed with BCAA’s and either gin or vodka mixed in afterwards.
I also really enjoy my bubbly, but only drink that once in awhile as a treat. Even though I drank champagne all day, when Jamie and I were at a 5 diamond resort in Mexico. 😉 But then the next day I take it easy.
Life is all about balance!
Stay Hydrated When Drinking
When drinking, I always recommend staying hydrated throughout the day and night. Booze can dehydrate us, to keep up with your water glasses too! Drinking water will help your body
We all know that booze will dehydrate us, so try to keep up with your water glasses too! I usually double fist, one hand water, the other hand boozy drink. 😉
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