Top Ten Tips for Staying Travel Fit

Whether it be travelling for work or for leisure, it can be hard to stay on top of your usual exercise and eating regime.

Other than the obvious, pack your workout gear - and use it…Here are my top ten tips for keeping active and eating healthy when travelling.

1. Set time aside each day to exercise
   • From a 60 minute walk to a 20 minute jog - set at least SOME time EVERY DAY to exercise - set an alarm and stick to it!
2. Always eat a nutritious breakfast
   • If you are staying in a hotel where breakfast is provided (buffet or otherwise) steer clear from the pastries and muffins!
   • Try: 1-2 eggs (poached /boiled/ omelette) with 1-2 slices of wholegrain bread or yoghurt and oats
   • Take a piece of fruit to have as a morning snack
3. Make yourself aware of local parks, footpaths and bushwalking trails
   • Go for a walk, run or cycle - a great way to explore a new place too
4. Book a hotel with a gym (or pool if you enjoy swimming)
   • LIMITED TIME? Make use of Tabata training! Tabata training involves working at high intensities for 20s, followed by a 10s rest or active recovery. Repeat for 8 rounds… that is just 4 minutes of high-intensity exercise, but I guarantee it'll feel like you've worked out much longer! Use the Tabata training method for 3 different exercises, such as the bike, squats, or the cross trainer. Perform some active recovery in between. (Active recovery is a low-intensity exercise like walking for 2 minutes.)
     Use this link below for a free Tabata timer.
     https://www.tabatatimer.com/
   • Make use of bodyweight exercises too - push-ups, tricep dips, squats, lunges, step ups, box jumps - do each of these exercises for 3 sets of 12 reps.
5. Hire a bike for a couple of hours
   • Another great way to explore the area you are visiting whilst getting in those extra minutes of cardio
6. If possible, try to avoid plane snacks and meals on short flights as there is ZERO NUTRITIONAL VALUE
   • Pack your own snacks such as low carb muesli bars, protein bars, low carb crackers and mixed nuts
   • Eat a small meal before hopping on the plane so you are not tempted to buy any treats while aboard
7. Make your own meals and bring your own snacks when possible
   • This is not only a much healthier option, it will also save you money!
   • Pack your own snacks; low carb muesli bars, protein bars, fruit, a small tub of yoghurt, a protein shake, low carb crackers, unsalted nuts
   • LUNCH IDEA #1: Grab a loaf of low carb bread (Under 26g of carbs per serving - 2 slices), sliced ham (or a BBQ chicken), tomato and reduced fat cheese and voila! You've got yourself a simple sandwich
   • LUCNH IDEA #2: Buy a pre-made salad mix and add your own sources of protein (e.g. can of tuna, smoked salmon, BBQ chicken)
8. Extra exercise!
   • Where possible walk to your meetings, the grocery store, during lunch breaks, take the stairs, choose to stand instead of sit.
9. Limit your alcohol consumption!
   • Stay hydrated with H20
   • Remember the body has to burn through alcohol before it can use carbohydrates and fats!
10. Be cautious when eating out
    • Ask for the salad dressing on the side

• Choose veggies and salad as a side option (instead of chips or mash potato)