Frequent Travelling and Health/Nutrition Goals

If you travel quite often chances are you are eating out for most of your meals and not exercising as much as you normally would. Here are a few ways to stay on track with your exercise and nutrition plan so you don’t lose the momentum you have gained:

  • at your travel destination, try to choose a location to stay that is close to a gym and grocery store so you can get your workouts in and pick up some healthy food. If your hotel has a gym that is even better
  • choose a hotel room with a kitchenette so you can prepare your own meals
  • look at restaurant menus beforehand so you can pick the healthiest options
  • bring protein supplements, powdered vegetables, and homemade bars with you so you have healthy options no matter where you go

Staying on track while travelling can be challenging but some prep work before hand will help keep you focused and motivated!

To see 8 reasons why traveling is good for your health, check out this great article over at

Nutrition Tip – The Benefits of Fruits and Vegetables

Increasing your consumption of fruits and vegetables is important as they prevent malnutrition and nutrient deficiencies; they reduce the risk of many cancers, diabetes, and heart disease; and they balance out acids coming from proteins and grains and reduce osteoporosis risk. Also, the higher fiber intake improves blood sugar control, reduces appetite, and increases digestive health.

Nutrition Tip – Grocery Shopping

When shopping at the grocery store look for and avoid foods with: trans fats, long ingredient lists containing lots of artificial ingredients and added chemicals, and otherwise healthy products that contain additional sugars added like sucrose, glucose, sugar, maltodextrin, corn syrup, etc. Also, be skeptical of foods making health claims like: added vitamins and minerals, wholesome or healthy, no added sugar, contains real fruit, natural, fat-free, low-carb, high-protein. Always check the label to see what is in the products you are buying and purchase food that is as unprocessed as possible.

Training and Nutrition Tip – Plateau’s

Sometimes a plateau is reached in your training program after initial progress. This is due to your body being lighter and burning less energy with every activity you do. To get over this plateau either increase your activity, consume a little bit less food with each meal, or a combination of both. If you are trying to gain lean muscle mass then you need to consume more calories during each meal. Measure your progress often so you can adjust your plan and minimize the occurrence of these plateau’s!

Nutrition Tip – Protein Intake

To reduce body fat, improve muscle mass and recovery, and boost your metabolism, ensure that you are consuming an adequate amount of protein by eating protein dense foods with each meal. A portion size is about the size of the palm of your hand. Women should have one portion per meal (20 – 30 g) and men should have two (40 – 60 g).