Today I’m on my way to Oklahoma City to see some of my friends and family for a few days. It seemed only logical to write about how I stay on track with my workouts and diet on trips 🙂 for me, diet is the hard part so I’ll start with that…
It seems to me going out to eat is the easy part. Most restaurants have a basic chicken and veggie dish if nothing else. My big thing is avoiding sauces or anything that I don’t know exactly what it is. I am completely on board with “clean eating” I hate the word diet because I think healthy eating should be an everyday lifestyle…. Especially controlling portions which is the hard part at most restaurants. Remember balance is important and if you don’t know what is in something, don’t be afraid to ask (Especially if you are on a gluten free diet)
Eating at a friend’s house is even harder. Of course you don’t want to be rude (and you need to eat) so the key here is also portion control and unless they made your favorite dessert especially for you, maybe skip the cake and ice cream 🙂 I’ve also offered to bring fruit or something along those lines for an after dinner sweet tooth.
Now work outs. If you can, schedule your off days during your trip. If not or if it’s an extended trip, I love circuit training and interval runs. I can run sprint intervals for 20 minutes and know I got a great cardio workout instead of 45 min endurance run or spin class. Weight lifting? 30 min of circuit training and really pushing yourself can be enough. There are tons of different circuit workouts online but one of my favorites for legs is:
30 walking lunges (15 each leg)
20 sumo squats (when your legs are wide and your feet are turned out)
10 squat jumps
Rest 30-60 sec and repeat 2-3 times
1 min plank
30 sec left side plank, 30 sec right side
20 leg lifts
Rests 30-60 sec repeat 2-3 times
Then I either do the squats and lunges again or if I don’t have time, I’m done. I like this because I don’t need weights so I can do it in a hotel or where ever I’m staying and if I take minimal rests my heart rate stays up. If nothing else just make sure to move! Whether it’s a ten minute walk or a 20 min high intensity workout, do something everyday 🙂
Do you have favorite on the go workouts or eating out tricks?
*please remember that is just an example workout, you know your fitness level. Please adapt numbers and exercises as needed if you choose to try it. And if you’re traveling a lot, always have water with you.