Adjusting for Travel

Traveling for work or vacation can greatly affect training and nutrition protocols. However, it is possible to travel and stay on track with proper planning. 

Depending on the location of the travel and accomodations, most hotels and resorts have a gym or nearby local gyms to drop in. Researching the gym options at your next destination will take out any guesswork about what you may be able to do. If the hotel gym is stacked with equipment you can stick to your training regiment and make any adjustments if you need to. If the hotel gym is very minimal (one treadmill, a few sets of dumbbells only) or non-existent, you have some options depending on your schedule. You can prepare with “hotel friendly” no-equipment workouts or find a nearby gym to drop in each morning before meetings or activities start. We recommend training first thing in the morning so you don’t get caught up later in the day and miss the gym.

Nutrition while traveling can be tricky. Whether the hotel is all inclusive or you are totally on your own for food, each presents its own challenges. One option is to order from a meal prep company near the hotel and have it delivered to your room. This would be the best case scenario. You can also stop in the local grocery store on your first day of the trip and stock up on basics to last a few days. What you do not want to happen is completely rely on eating outside or worse overeating at the buffet each day. It is important to focus on consuming protein and vegetables FIRST before enjoying anything else. If you fill up on those first it may prevent overeating later on. Another strategy is fasting if you are not able to order food or grocery shop. Assuming the outside meals/buffet foods are high calorie, you can restrict your feeding window to a few hours and consume 1-3 meals instead of 4-6. 

Regardless of the intent of your travel, it is possible to stay on top of your training and nutrition if you plan ahead and do your research for gyms and meal services in the area. It is important to enjoy your traveling but you do not want to set yourself back.