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5 Tips for Staying Healthy While Traveling

Screen Shot 2015-03-03 at 12.06.53 PMVacations are supposed to be your chance to get some much needed relaxation and a time to enjoy being with your family and friends – but for many of us being outside of our normal routine can become stressful and overloading. For me vacations used to be bittersweet, I was excited to get away from everyday life – but I was always so worked up over the idea that I would probably gain weight, look fat in my swimsuit or not have time to workout that I would end up not fully enjoying my vacation. I wasted too many amazing experiences feeling sorry for myself and in body shame mode because I didn’t know how to balance fun and a healthy lifestyle. I have now mastered the “vacation balance” and I am here to share with you my 5 easy tips for staying healthy while your away so you never have to waste another vacation again (like I did) fixated on your body!

Screen Shot 2015-03-03 at 1.52.03 PM I can’t stress enough the importance of planning ahead.  People ask me all the time how I have been able to keep up with my healthy lifestyle for SO long and the secret to it all is really just staying organized.  So before you leave there are a few things you should figure out:

  • what do you need? create a packing list for yourself so you don’t forget any of your vacation essentials.  Nothing is worse than forgetting a key item because you left packing to the very last minute.
  • what are some of the healthy restaurants in your area? check out available restaurants and menus before you leave home so you know what places have healthier options for you to choose from that won’t leave you feeling bloated and heavy for the rest of your vacation.
  • bring any bottles, tools or utensils you might need for preparing foods with you.  If this is a business trip you may want to bring some healthy cooking utensils with you.  I had a client who traveled a lot for work.  He started to get frustrated because he felt that he could never stick to a routine when he was away, so that’s when he decided to start bringing his bullet blender with him on his trips –  now he can still have his green smoothies in the morning even when he isn’t at home.  Moral of the story: get creative, just because you don’t have the most perfect circumstances that doesn’t mean you can’t still make healthy choices.

Screen Shot 2015-03-03 at 1.52.11 PM If you have ever been in an airport than you know that their isn’t very many healthy options to choose from.  So instead of grabbing a Starbucks breakfast sandwich or a McDonald’s cheeseburger out of pure convenience – take control and bring healthy snacks with you.  Here is a few of my favorite snacks I bring when I am traveling:

  • raw, unsalted nuts and seeds
  • kale chips
  • an apple
  • cold quinoa salad
  • low sugar, organic protein bar (and I don’t mean an artificially sweetened protein bar like a quest bar)
  • dried fruit (no sugar added)

Screen Shot 2015-03-03 at 1.52.21 PM Too often we treat vacation as a “free for all”, pancakes for breakfast, burgers for lunch, pasta for dinner – we eat unhealthy at EVERY meal because it’s vacation right? Wrong.  What are the chances that you are going to remember every SINGLE one of those indulgences you had over a 5 day span years from now? Probably not very likely.  Instead of eating heavy, calorie dense meals for the duration of your vacation stick with one REALLY awesome cheat meal and make healthier choices during the rest of your stay.  Why you might ask? Well if you choose to really go all out for one meal,  you are going to be more likely to remember that meal YEARS from now.  You’ll look back on that trip to France and be able to describe every single bite of that croissant you had, or maybe its the amazing pizza you had in Italy; its about making that meal really count.  The vacation is more about the memories you make with your loved ones than the food you are consuming, enjoy your time worry more about the experience than the grub.

Screen Shot 2015-03-03 at 1.52.28 PMPlane travel may cause water retention, bloating and gas. Skip the soft drinks and alcohol and drink water. Lots of water. Try it one time and you will understand the importance. It is the difference between getting off the plane with giant ankles and swollen feet and comfortably walking off the plane.  Plus if you are on a vacation where you are going to be lounging in the sun chances are you are going to get dehydrated much quicker, keep a bottle of water with you at all times and shoot for at least 80-100 ounces a day.

Screen Shot 2015-03-03 at 1.52.34 PMI always tell myself before I head out on a vacation that I am going to workout in my hotel room, or get in the little gym at my resort, but on all of the vacations I have been on there have only been a few that I have actually followed through my plan of action.  I realized that the reason my workouts didn’t happen a majority of the time was because I felt like I was missing out on the vacation “experience” if I was spending it inside working out, and that’s when I changed my plan of attack.  Instead of scheduling workouts I started to scheduled fun physical activities.  There are so many great things you can do on vacation to get your blood pumping: hiking, surfing, running on the beach, water aerobics, whatever gets you excited!  Make the time for some outdoor fun and you can then enjoy laying on the beach later knowing that you got your body up and moving earlier that day.


What do you do to stay healthy on vacation? Share your tips and tricks in the comments below.

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