Tips to Stay Fit While Traveling

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Whether it’s for business or for pleasure, at some point in our lives we all have to travel and leave the comfort of our own home and routine. 

There is no denying that travel disrupts our normal routine. Our normal routines get completely thrown out the window when traveling in many ways. If you work out at your home gym, you may now have no access to any of the equipment your used to. If you're used to preparing your own meals, you may not have access to a kitchen or even a fridge.  And maybe worst of all, your comfortable bed with nice fluffy pillows and sheets may be replaced by an unfamiliar and uncomfortable bed. 

I think a major issue for people when it comes to staying healthy or in shape while traveling is that they assume because their routine is disrupted that it is okay to "cheat" with no workouts and bad nutrition because that is the easy "solution".

In reality, it is very easy to stay healthy and active while traveling if you stay prepared! 

Earlier in the week, I wrote about a workout you can perform in your hotel room or gym to stay in shape while traveling (if you haven't gotten a chance to check it out, click here.) This week, I want to give you guys some tips to be prepared while traveling!

Look for the Nearest Gym in the Area

If you love and prefer working out in a gym, one of the first things you can do is check out your hotel and/or the surrounding area for a gym. A lot of hotels have a "fitness room" available to their customers. This could give you some equipment to work with along with an area to workout. If your hotel does not have a fitness room or you prefer a more equipped gym, a lot of gyms offer daily or weekly passes that you could benefit from.

Utilize Bodyweight Workouts in Order to Workout in Your Hotel Room or House 

Can’t find a gym or the day/week passes are too expensive? No problem, you can still get an amazing workout using bodyweight exercises. I have written about the benefits of bodyweight training in many of my past blog posts (check them out here, and here).

Bodyweight exercises do not require weights or machines. The person’s own weight provides resistance against gravity. They have always been a popular form of exercise because of their convenience. They can be done pretty much anytime, anywhere (which is great if you are stuck in a hotel room with no access to a gym). The most common and well-known bodyweight exercises are push-ups, pull-ups, lunges, bodyweight squats, and planks.

Bodyweight exercises are easy to string together as a circuit if you're looking to construct a quick workout that will burn some calories and work your entire body. 

Stay Active While Traveling

Do your best to keep moving while on vacation or traveling for business. Go for some nice long walks, take the stairs instead of elevators, or try to travel by foot instead of car whenever possible. Staying active will help you burn calories throughout the day and keep your blood circulating.

Buy Groceries Instead of Always Eating Out

Head to the nearest grocery store and buy groceries instead of eating out. Not only will it save you money, but it will save you from eating the high calorie options most people choose at restaurants. Whenever I travel, I first check out my kitchen situation. I take a look at whether I have a stove, microwave, or refrigerator. Once that is decided, I can figure out what groceries I can buy. My go-to groceries while traveling (if I do not pack them myself) are eggs, yogurt, fruit/vegetables, oatmeal, nuts/seeds, healthy protein bars, and beef jerky.

Pack Your Own Healthy Snacks

Packing your own healthy snacks and storing them in your hotel room or living area can save you a lot of money and keep you from getting hungry if you are used to eating every few hours. Some healthy snacks that can be packed are nuts/seeds, protein powder (see below for my preferred protein powder supplement), beef jerky, healthy protein bars, natural nut butter, oatmeal, etc.

Drink Plenty Of Water 

Everyone knows drinking a lot of water is healthy for you, and there should be no reason to let this good habit suffer while traveling. It will keep you hydrated and away from sugar and calorie packed sodas and soft drinks. Most places have bottled water easily accessible, but if not, consider investing in a nice water bottle to keep your water in.

Try to Get 8 Hours of Sleep

Many health and fitness professionals agree that sleep is one of the most important, if not the most important parts of keeping you healthy. Look to get at least 8 hours of sleep a night. 9 or 10 hours would be best if possible. Make sure you try to get to bed before 10:30 pm, and reduce cellphone, laptop, television, and any other electronics before bed. When traveling, it is always helpful to bring your own pillow, if possible. Having your own pillow will help the bed feel familiar when laying down to go to sleep. If you are used to sleeping in the complete darkness (like you should be), bringing a sleep mask could help keep the light out of your eyes while you try and sleep. 

Don’t let traveling mess with your health and fitness goals! As long as you stay prepared, it should be pretty easy to keep up with your fitness routine even if you are confined to a hotel room for an extended period of time. I have used these tips on many occasions and found that they have helped tremendously. Remember that your health is the most important thing in your life!

**A lot of people supplement with protein shakes, and while I believe that they are a great tool, there are some things that should be addressed first.

Now this might surprise you, but there are many people who do not do well at all with whey protein. There are many who suffer allergies, intolerance, or side effects from the extra ingredients added to traditional protein supplements. You could be one of those people and not even realize! Speaking from experience, for YEARS I used whey protein during the day and after my workouts. After consuming the protein, I found (especially in the morning on an empty stomach) that my stomach would start to bother me a little and I would have a general malaise feeling.

If you believe that you may have some kind of sensitivity to whey, you may also be worrying that you can no longer make smoothies or consume pre- or post-workout shakes. No need to worry, because you can use a plant protein-based substitute that will work just fine!

I found that as soon as I switched to a plant protein-based powder all of my symptoms went away and I felt much better. I actually didn’t realize until after I made the switch how crappy I was feeling! When switching to a vegan protein source, I tried a few products. The problem with Vegan protein powders is that most of them will not taste very good to you when comparing to your previous whey protein product. I went through a few products and finally found one that tasted great with an awesome ingredient list. This product is from  Sun Warrior and is their Protein Warrior Blend. I use their chocolate flavor and have not used any other product since I finally found this protein supplement.

I have been so happy with Sun Warrior’s products that I have partnered with them in order to provide my loyal readers with a 15% discount on all of their products! You can use the link below or use the coupon code – UNLEASH. I am sure you will be happy with all of their products!

Click Here For Your Discount!


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Hey! I am Jim Spingler, CEO of Unleash Your Potential Fitness! I created this website so that people can learn more about how health and fitness can help them become a better version of themselves. I want to offer fitness advice as someone who understands what you are dealing with. My hope is that you guys can read this website, have trust in me, turn off your thoughts for a little bit, and get some results along the way!

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