Fitness On The Run

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One of the challenges I faced when I first began traveling more often was how to maintain a healthy lifestyle. Be it traveling for business or pleasure the questions, how do I find the time to work out and maintain my fitness routine? How do I eat healthy when limited to airport food and restaurant meals? Always came up, as I came back disappointed. With my recent loss of 25lbs without slowing down on my journeys, I offer a few tips that help me maintain my weight and will help you too stay fit and feel great while you travel.

Organized Planning:

Schedule and make time for yourself and exercise. Whether you’re on vacation or a business trip, block out time in your day to get some of exercise. Self-care is most important, if you don’t make the time to take care of you, no one else will. 

Pack your active wear:

Pack your sneakers, gym shorts, sports bra, (women) and workout shirt. You only need one set. Items can be worn for a few days and washed by hand or sent to your hotel’s laundry service.

On-site Fitness Facilities

If you’re staying in a hotel with a fitness room or pool, use it for your workout. It’s relatively easy to maintain your regular fitness routine or get in a quick run on the treadmill, a few miles on the bike or some weights.

The Great Outdoors

If time permits explore the city you’re in by hitting the pavement and by taking a quick run or walk. I tend to explore all cities as much possible by foot. Not only do you have the added benefit of staying active, you’re also able to enjoy the sights and vibrancy of the city you are in. If you are going to go sightseeing, walking really is the best way.

Get it in where you can fit it in

If hitting the great outdoors or the gym isn’t a possibility, or you want an added boost to your workout, use your own body weight as a workout. Push-ups, sit-ups, squats, lunges and triceps dips are great and can be done almost anywhere.

Hit the Bodega or Grocery Store

When you’re traveling hit you’re nearest grocery store or neighborhood bodega and purchase healthy snacks that are non-perishable or can fit inside your hotel’s rooms’ refrigerator. Not only is this a way to save your waistline and maintain healthy eating habits, it’s also a great way to save money. I always find the nearest store purchasing items like nuts, apples, pears, tuna, crackers, water and other healthy snacks I can keep on me when hunger strikes or leave in the room when I want a good snack. 

Dine out healthy

When eating out at a restaurant take the time and carefully study the menu. Select foods that are steamed, roasted, or broiled. Avoid fried, sautéed, or creamed foods because they are loaded with calories and fat. Don’t be afraid to request your food be prepared in ways that are not on the menu. Most establishments are happy to make these changes. {Tip: Claim a food allergy this almost assures your food will come out the way you’ve requested.}

Sometimes you can’t avoid fast food while on the road. Fortunately, many fast-food restaurants and fast-food chains have introduced healthier options. Ask to see a nutritional information sheet if you aren’t sure what is the healthier choice. Stay away from combo meals, sauces, and anything fried. Choose fruit salads, turkey, a regular hamburger or sandwiches without the mayo.

Stay Hydrated

You can never have too much water. The benefits of staying hydrated are numerous and aid in weight loss and management. Water flushes out your system, reducing bloating and helps you from putting on the extra pounds from consuming alcoholic beverages sodas, juice and salty foods.

Sleep & Rest Well

Sleep deprivation causes weight gain by slowing are metabolism, affecting the way our bodies process and store carbohydrates. Sleep deprivation also alters the levels of hormones that affect our appetite. When we are unable to sleep we limit the amount of leptin are bodies produce, (this hormone that tells us when to stop eating) and increases the amount of ghrelin our bodies produce (the hormone tells us to eat). This results in you eating more, plus your metabolism is slower when you are sleep-deprived which reduces weight loss and increasing your potential for weight gain.

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