Ask-A-Coach: How do I stay on track when I travel?

Traveling can really throw off workout and diet routines, but with some planning, you can stay consistent without stressing too much. Here are some practical tips:

Before Traveling:

1. Plan your workouts: Look at your travel schedule and decide when you will workout. Even 20-30 minutes count.
2. Pack light gear: Resistance bands or a jump rope.
3. Check hotel amenities: Many hotels have gyms, if not, plan outdoor walks, runs, or in-room workouts.

During Travel:

Workouts:

1. Bodyweight circuits: Push-ups, squats, lunges, planks.
2. Mini-sessions: If time is tight, do two 10-15 minute workouts instead of one long.
3. Use your environment: Stairs, park benches, and open space can all work.

Diet:

1. Protein first: Prioritize lean protein at each meal (chicken, fish, eggs, yogurt, beans) keep you full and help muscle recovery.
2. Smart snacks: Nuts, protein bars, or fruit so you don't rely on airport food.
3. Hydrate: Traveling can dehydrate you, which can feel like hunger. Drink water often.
4. Follow the 80/20 rule: Aim for mostly healthy meals, but don’t stress if you indulge. One meal won’t ruin your progress.

Mindset:

1. Consistency over Perfection: Do something instead of all or nothing.
2. Move often: Walking a lot while sightseeing can add up to thousands of steps.
3. Set small goals: For example,“ I will work out 3 times on this trip and eat a protein-rich breakfast daily.”