1. Pack your gym
Make sure to pack your fitness gear so that you can fit in a quick workout just about anywhere. Are you guilty of over-packing? Not to worry, you can pack your gear like runners, heart rate monitor, swimsuit, resistance band, and even a TRX Suspension Trainer in your carry-on.
2. Use the amenities
Just about every hotel and resort has a fitness centre, so use it! No facilities—what do you do? No problem, you can either use your hotel room as a make shift gym or head outdoors to get the job done. If you’re the type that absolutely can’t survive outside of your state of the art gym back home, call the concierge and find out where the nearest well-equipped health club is. That way you can stay motivated and keep up your routine.
3. Utilize the mini-bar
Move the sodas and alcohol out of the way and you’ve got yourself a mini personal fridge to stock your favourite healthy snacks and beverages. Don’t know where to get healthy snacks or foods? No problem, ask the concierge where the nearest health food store or Whole Foods Market is, so that you can stock and restock your healthy eats during your stay.
4. Train early
Let’s be honest, training at the end of our day during our normal routine is not easy and even more so after you’ve been exploring or relaxing on the beach all day. What’s the solution? Get up 30 minutes earlier and get it over with before you start your day. The bonus is you’ll have more energy to tackle the adventures on your trip and help you become more conscientious about your food choices throughout the day too.
5. Drink the water
Dehydration can sabotage your health and fitness goals, especially while travelling. So when in doubt, drink up. How much? On average,adults need at least six to 10 cups of water per day. During a flight, drink at least eight ounces (250 ml) per hour, and try to avoid or minimize drinking alcohol or caffeinated beverages because they will further dehydrate you. Be sure to get a bottle of water before boarding your flight as it is not always convenient to get water when you need it onboard. When you are touring, best to have water with you so you remember to drink. It will keep your body energized and help curb false hunger cues which can actually be a symptom of dehydration.
6. Travel with a like-minded travel partner
Travelling with a partner or spouse who shares similar goals can help keep you accountable and steer you away from bad choices, but if they don’t, it could mean disaster. The solution? Discuss a healthy game plan ahead and let them know you’re making a concerted effort to eat better and maintain your fitness and that you’d like their support. It’s also a great opportunity for you to try a new activity together,which can help keep you both motivated and moving.
7. Learn to adapt: The best and last tip I suggest to help keep you fit on the go is to “adapt” to every situation the best you can. Only fast food available at the airport or bus terminal and you’re hungry? Don’t worry, find the healthiest options or make sure to compensate by being extra diligent on your meals before and after. Have limited time to train because of an overbooked itinerary? No problem, try doing a 10-minute bout of High Intensity Interval Training (HIIT), which will pack a punch in keeping your metabolism burning and your conditioning in check.
Vincent Sirugo is a Certified Personal Trainer (CPT-CPTN) and Licensed Primary Sports Nutritionist (LPSN-NASN). He’s the owner of STRENGTH FOR LIFE Training & Nutrition Studio in Toronto, ON. With his passion for seeing his clients succeed, Vincent is able to use his knowledge, experience, and energy to create highly effective training and nutrition programs for clients of any age and background. For more information you can check out his website strengthforlife.com