Staying healthy while traveling can prove to be a big challenge. All of a sudden you’re thrown out of the comfort of your bed, your routine, your kitchen and your gym (or running route.)

Whether you are traveling consistently for work, vacationing to exotic locations or gearing up for a busy wedding season, there are a few things you can do to ensure you’re taking care of your body so you don’t feel the need to go an any extreme detoxes or diets when you get back.

Pack Healthy Snacks

Planning ahead is essential to maintaining any sort of healthy habits. Packing healthy snacks is a great way to avoid mindless munching less nutritious foods and help keep you satiated so you don’t overeat at your meals. Great travel-friendly snacks include raw nuts, fresh fruit, low sugar protein bars, protein powder (many offer single serving packets) and green powder.

Eat light before flying

One of the most common complaints after a flight is digestive issues, specifically bloating and constipation. To support digestion, it’s best to not eat anything heavy before getting on a plane. Instead opt for broth based soups, steamed veggies and a small portion of protein or whole grains or a fresh vegetable juice. While on the plane, sip on hot water or herbal tea to support digestion. It’s a great idea to pack your own tea bags when you travel!

Find the closest gym/classes

Most hotels these days have a fitness center. Even if they’re the size of a closet, most will have the basic necessities to get in a good workout, so identify where the gym or pool is first thing and check it out. This will help motivate you to actually use it. If your living accommodations don’t have a gym, look up local fitness studios in the area. Most may offer a great introductory rate for the first class or week! You can also bring along travel-friendly workout equipment like the versatile FTS Quad Loop Resistance Band that will allow you to do a full body strength training session n the comfort of your room! Once you know where you’ll be getting your sweat on, plan on doing it first thing in the morning. This will help you set a positive tone for the rest of the day and avoid making excuses to not do it later.

Research local grocery stores, markets and healthy restaurants

If you’re lucky enough to have a kitchen where you’re staying, make sure to research where the local markets are to stock up on plenty of fresh veggies, fruits and lean protein. Also spend some time researching the local restaurants in your area so you know where to stop for a healthy bite to eat when you feel hunger strike.

Pack workout clothes

Don’t convince yourself that you just don’t have room for your sneakers and workout clothes. This is something that should always be on your packing list. As an additional motivator, set out your workout gear the night before so you’re more likely to put them on and hit the gym when you wake up.

Plan activities around other things than food

While experiencing local food can be an exciting experience, planning your entire day around what you’re going to eat can easily lead to overeating. Instead look for other things to do, preferably more active things such as hiking, water activities, walking tours, etc.

Eat most of your calories earlier

To avoid uncomfortable digestive issues, eat the bulk of your calories during the day and smaller portions in the evening, when your digestive system isn’t as strong. This doesn’t mean overeat, but rather make lunch the main meal of the day and dinner the smallest.

Go easy on the alcohol

Liquid calories can add up quickly. Add alcohol to that and your body will be too busy metabolizing alcohol that it will stop burning through fat and other toxins in the body. Stick to having 1-2 drinks with meals and make sure to hydrate with plenty of pure water during the day. If you want to take things up a notch, opt for a non-alcoholic cocktail such as club soda with a lime and a splash of pineapple.

Eat Mindfully

Why can the French eat croissants, baguettes and cheese and still seem to not gain weight. Aside from the quality of ingredients, a huge factor is their habits around eating. When enjoying anything you eat, slow down, stay present and really enjoy each bite. You will likely find that you don’t need as much of what you’re eating because you feel satisfied without feeling overstuffed.

Don’t deprive yourself before you travel

Vacations are the time to let loose and leave the rules and responsibilities behind! However, this is often a recipe for disaster, leading to binge eating and too much overindulging. An all too common mistake people make before a big event or vacation is to go on a very strict diet that makes them feel deprived. The entire time they’re just waiting for the moment they can eat everything they gave up. At PHASE IV we believe in helping clients create sustainable dietary changes so that there is no need for the diet-binge cycle to continue. Work on developing a healthy and balanced way of eating that will support you at home and abroad. If you’re not sure how to do that, give us a call and we’ll show you how we can help.

Are you ready to shift your metabolism and transform your health and performance? Call PHASE IV to schedule a complimentary consultation today: 310-582-8212
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