I recently had the opportunity to sit down and get interviewed by Caitlin, owner of Fitgevity. She specializes in helping people stay fit at home or while traveling, whether it be for business or pleasure. She was curious to see what I do to stay fit & on track while traveling.
The vacation mindset can get in the way of our goals because we overindulge and stop our exercise routine when we’re traveling. This probably won’t do too much damage if you don’t take a long trip or travel frequently.
However, if you find yourself traveling a lot for work or taking longer vacations, the best thing you can do for yourself is to eat and exercise the same way on vacation as you do at home. But, this won’t be possible if you find yourself in the the binge/restrict cycle frequently. This ease around staying fit while traveling comes from ACCEPTING that eating healthy & feeling good is a lifestyle that’s FOREVER not a temporary fix!
Watch the Full Interview That We Did Here:
One of the key points I always touch on is the importance of establishing Key, Nutritional Habits – like the ones we practice in my program, The Willpower Diet, at home that automate your eating so that it’s not so hard to use these same principles when you’re traveling.
My 3 GO TO Strategies for Living a Healthy Lifestyle on the Road
Eat to 80% Full. This takes practice to learn what 80% feels like to you. What it usually means to me is splitting entrees, sharing desserts, and leaving a few bites on my plate while traveling and eating in restaurants.
The majority of my plate is composed of lean protein and veggies. These two type of foods help me to feel satiated and satisfied, with the least amount of calories. When I go into a restaurant, I know I’m looking for dishes that are going to get me both of these things. I will enjoy other foods, but protein & veggies compose the majority.
I do some form of movement every day. It could be walking, a 10 minute interval circuit, hitting up a local gym in the area on a day pass, or just run the stairs at the hotel. ANY MOVEMENT is better than NO MOVEMENT.
A Great Workout to do While Traveling
No Excuses! Here’s a Workout that you can do ANYWHERE! All you need is a deck of cards, your body, & 20-30 minutes! Watch the video below for a demo of how to set it up & the exercises.
Quick Instructions: Shuffle the deck before you begin. Draw a card and do as many reps of the assigned exercise as the face value of the cards. Repeat drawing cards for a max of 30 minutes. Hopefully, you’ll see that you get more cards done in the allotted time after doing it more than once. Do you think you can make it through the whole deck in 30 minutes?
The Exercises:
- Hearts = Pushups
- Diamonds = Hip bridges or Single Leg Hip Bridges
- Spades = Side to Side Planks (can be done from hands or forearms or drop to knees)
- Clubs = Jump Squats or Speed Squats
Rep Guide:
- 1-10 = 1-10 reps
- Jack = 11 reps
- Queen = 12 reps
- King = 13 reps
- Ace = 14 reps
- Joker = Do 10 Burpees or any other torturous exercise of your choosing ??
Do you think you can make it through the whole deck in 30 minutes? Let me know how it goes! Safe and Happy Travels!
Thanks for stopping by,
Tommie
P.S. Need more workout ideas for when you travel? Grab a copy of my FREE Slider Workout Video Series. All you need is a cheap pair of furniture movers. Those pack just as nicely as a deck of cards.
Resources: For the full interview and blog write up of this travel interview, go to: http://fitgevitysolutions.com/travel-tuesday-how-to-pro-travel-episode-6/
Card Workout Idea: Alloy Personal Training Systems, who we franchise with for exercise programming at my fitness center.