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Staying Fit While Traveling: Top Tips for Eating and Exercising On the Go

If you have spent more than five minutes looking at some of my vlogs you will know I love to travel all the time. Let's face it. Traveling is often associated with indulging in delicious cuisine and taking a break from our usual exercise routines. While it's great to enjoy new foods and experience new cultures, it's also important to maintain a healthy lifestyle even while on the go. How do you enjoy your travel but still keep your eye on the fitness prize, so to speak? Let's explore some top tips for eating healthy and exercising with minimal equipment while traveling. With some forethought, you can ensure that you can stay fit and energized throughout your journey.



Eating Healthy On the Go:


Plan Ahead: Before you embark on your trip, research the local cuisine and identify healthy options available at your destination. Look for restaurants that offer fresh fruits and vegetables, lean proteins, and whole grains. Planning your meals in advance can help you make healthier choices and avoid unhealthy temptations. You do have room to improvise meals so long as you are mindful of not going over a certain margin of processed sugars.

Pack Healthy Snacks: "Snacking? Really? I thought we never..." Hear me out. When traveling, it's easy to rely on fast food or sugary snacks at airports or train stations to get you through the long hours. By packing your own healthy snacks, such as nuts, seeds, dried fruits, or quality energy bars, you can avoid unhealthy impulse purchases and keep your energy levels stable between meals. Ideally, you would eat enough to sustain you throughout the day but that can sometimes be a struggle for a number of reasons. If you have travelled you will know what I mean.


Stay Hydrated: It's crucial to stay hydrated during your travels. Carry a refillable water bottle with you and have it by your side at all times. Avoid excessive consumption of sugary drinks and opt for water or something all natural. In a recent trip to Vietnam, the weather was 30-38 C on average each day. The humidity made it even harder to stay hydrated when I was not used to it. Muscles risk cramping up on you or you could potentially suffer from heat exhaustion. Hydration is a big one.

Prioritize Fresh Options: Seek out local markets or grocery stores to buy fresh produce and healthier food options. This enables you to create simple, nutritious meals in your accommodation, rather than relying on restaurant dining every day. It's not always the most obvious option. Ask trusted locals for advice on how they source their food. I still follow my instincts and always try to haggle a food bargain with a smile.


Practice Portion Control: It's common to indulge in larger portions while on a holiday or business trip. To maintain a healthy diet, be mindful of portion sizes. Listen to your body's hunger and fullness cues. Avoid overeating. We tend to know when we are over eating most times. We just don't want to admit it to ourselves. Listen to your body. You will be grateful later. If it's more than you would normally eat then its already too much.


Exercising with Minimal Equipment:


So you are disciplined about your eating and already patting yourself on the back. Hold your horses. You have to remember that those other calories still need to be burned off. You might as well enjoy it though. Make it fun when you can and opt for activities that require you to move your body or even better, get your heart rate up. You can workout almost anywhere, even a sunny beach in the Maldives. (See Video Below)

Bodyweight Exercises: Utilize your own bodyweight for a challenging workout wherever you are. Exercises like push-ups, squats, lunges, burpees, planks, and mountain climbers can all be performed without the need for any equipment. Create a circuit-style workout by performing multiple exercises back-to-back for a total body workout. Sometimes it only takes a few minutes in the day 3-4 times in the week to make all the difference.


Resistance Bands: Carry lightweight and portable resistance bands in your luggage. These bands provide added resistance for strength training exercises such as bicep curls, tricep extensions, and lateral leg lifts. I never leave home without them.


HIIT Workouts: High-Intensity Interval Training (HIIT) is an efficient way to burn calories and increase cardiovascular fitness in a short amount of time. Alternate between bursts of high-intensity exercises like jumping jacks, high knees, or burpees, with short periods of rest. They are one of my go-to favourites if I am getting up early or have limited space to work with.

Explore the Outdoors: Take advantage of the beauty of your surroundings and incorporate outdoor activities into your fitness routine. Go for a hike, run along the beach, rent a bicycle, or explore the city on foot. Engaging in outdoor activities not only keeps you fit but also allows you to enjoy the local scenery. Use the nature around you as improvised gym equipment. Some cities often have their own version of free exercise equipment for the public to use in parks or green walkways.


Utilize Fitness Apps or Online Workouts: There are numerous fitness apps and online platforms available that offer a variety of workouts suitable for different fitness levels. Many of these programs require minimal equipment and can be done in the comfort of your hotel room. Yes, I always recommend the Body By Finn Fitness app. I can help get you set up before, during and after your travels. (Shameless plug!)


Maintaining a healthy lifestyle while traveling doesn't have to be complicated or time-consuming. By planning ahead, making smart food choices, and incorporating simple exercises into your routine, you can stay fit and active, no matter where your travels take you. Remember, staying healthy while traveling allows you to fully enjoy the experience while feeling energized and refreshed.

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