Staying fit on the road
It can be challenging to stay healthy while on the road. Good nutrition paired with activity keeps us feeling our best so we can explore the rest. I have had many questions regarding this topic so I decided to create a list for everyone to benefit.
1. Skip the junk food on the road: when packing for long trips, I usually bring protein snack bars to save money on my afternoon cravings. I look for protein bars that have less than 30 g carbs, at least 8 g protein (equivalent to a cup of milk), and the first 3-5 ingredients should be real food (not something you can’t pronounce). My go to brands are cliff or kind bars!
2. The more colors the better: when traveling, it’s not hard to stumble upon the magic that is market day. Usually falling on a weekend, market days are a haven for local flavor and color! The more colorful the produce the more nutrients it contains. Try to include at least one fruit and one vegetable at each meal or as snacks. Accomplish this by scrambling veggies into a morning omelet or packing fruit for a later snack. Fruit was the first fast food. While you may accidentally spend $35 on cheese (been there), you will usually save money at market versus eating out.
3. Portion size is key while on the traveling: I know, I know, you’re on vacation so you deserve that whole pizza. Sharing large entrees with a partner or packaging some for later saves you money and leaves room for a digestivo. Here are my guidelines: a serving of protein is the size of a deck of cards or 3-6 oz. Bread, potatoes, rice, corn, and cereals are a serving of 1/2 cup to 1 cup depending on how large your meal is. Fill up on vegetables first. Monitor your alcohol (it’ll be there tomorrow too) 1 drink a day for women and 2 a day for men. (5 oz wine, 12 oz beer, 1.5 oz liquor).
4. Incorporate movement into everything you do: Whatever the day holds plan to keep moving. This is especially easy in a big city because of its walk ability. If you rest fatigued, it’s simple to hop onto a bus or tram to finish your sightseeing. This skill works for stairs too. Take them over an elevator as often as you’re able. I love my Fitbit because it tracks everything and motivates me to stay active.
5. Workouts for the road that I’ve had success with:
A) running-pay attention to the parks and job trails that local frequent. Strap up your laces and hit the path. Bonus: you will likely see the town in all of its grandeur before other tourists stir. Bring a camera!
B) Yoga or Pilates! Nothing like a long museum queue to stress you out. Use it as an opportunity to practice your deep breathing meditation. I download a Pilates or yoga template to keep on my phone for reference. Make a game of it and see how many poses you can strike at tourist hot spots. Pilates supports the toning of your core which includes your abs and back muscles. These muscles are used in every movement. I love my sand cloud towels because I can fold them up easily and use them as a workout mat on the go!
C) good old fashioned Calisthenics such as push ups, pull ups, jumping jacks, and crunches. They all use body weight and can be done anywhere.
D) IF you’re feeling frisky, my favorite is kickboxing for a total body burn. I love fitness blender on YouTube. Save a video to your phone for use without wifi or use it at your lodging site.
E.) TRX. This is compact equipment that can go with you on your journey. Multi straps allow for you to use it at a park, your lodge site, and anything else you might imagine.
Remember never begin a new exercise without talking with your doctor first. If you feel dizzy, stop and rest. Stay hydrated with water and stretch nightly. Above all else HAVE FUN!
As usual, if you have questions about Staying fit on the road don’t be afraid to reach out!
Be well and travel often. Cheers!
*I receive a small percent from Amazon for some of the links here, which keep this site running. This is at no additional cost to you!
**This is not a sponsored post, all opinions are my own**
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