I just got back from Atlanta, Georgia, where I was at a conference for independent gym owners like me.
It was a whirlwind of 18 hour days with not enough sleep, drinking too much while making new friends, learning lots and feeling inspired, and seeing what the city of Atlanta has to offer.
The highlight was the aquarium. Incredible. I highly recommend it. They have a whaleshark, massive rays, sea otters, belugas. and it’s a non-profit that helps with animal rescue. The pictures don’t do it justice but here’s one anyway:
I’m always torn with things like this. I like to do fun, interesting things to learn new skills and meet new people.
That often requires travel.
And, I’m very much a creature of habit and travel annihilates my routine.
Sleep, nutrition, and exercise used to go completely out the window.
But I’ve learned some skills from travelling a few times a year for the past few years that I wanted to share with you for when you’re on the road for work, travelling for vacation, or simply enjoying some time away.
Exercise
I have one trick for exercise, and in my experience that’s all you need:
Do your workout when you’re away, even if you need to shorten it.
And no, walking does not replace your workout. It is fantastic extra activity and a great way to experience a new place, and it doesn’t replace some mobility, stability, and strength.
Getting a workout in that strengthens the muscles that need strengthening and mobilizes the areas that need mobilizing will leave you feeling less sore with more energy. Particularly if you are doing lots of sitting in cars and planes.
As always, the time you want to workout the least is probably the time you need it most, even if it’s only 20 mins in the hotel room.
Nutrition
I like to eat, and I like to try new food in new places. That means I say yes to dessert, yes to a fun new cocktail, and yes to fun restaurants.
That means lots of calories and questionable protein and fiber intake.
Here’s what I do to avoid feeling bloated, gross, or “off track” without stressing about what I eat.
Morning
- A light breakfast or smoothie with a big emphasis on protein. Think eggs, lean meats, and fruits.
- The goal is low calories and high protein, as we’re “saving” the extra calories for the evening, which is usually simple to do at breakfast as it’s usually on the go before a big day.
- Bring protein powder if you need it (so far security hasn’t asked me if vanilla protein powder is cocaine, but your milage may vary).
Lunch
- Like breakfast, keep it light on calories with lots of protein, and get lots of fibre to feel full
- Think salads with extra protein, a stir fry, or a burrito bowl that’s light on the sauces. Typically, I don’t even look at the menu, I just ask for a salad with double chicken or fish.
- Again, we’ve “saving” calories for the evening, and lunch is relatively easy to do this as it’s also usually on the go.
- If needed, a second serving protein powder is a good call here.
By the end of lunch, we want to hit 100g+ of protein and lots of fiber in few calories. Oh, and throughout the day I drink tons of water. Personally, I aim for 4L per day.
Dinner
- Dinner is where I want to relax, stay longer, and not worry about nutrition. Because I ate relatively few calories throughout the day with lots of protein and fibre, I have a lot of leeway for dinner.
- I’ll still usually get a protein source, but that’s because I like meat. And I’ll usually opt for a vegetable, even if it’s laden in butter. I’ll also get a cocktail (or two if they are good).
Evening
- I avoid late night drinks and snacks if possible, primarily because having either too close to bed leaves me with a terrible sleep
Sleep
Sleep is often a bit of a challenge while travelling. At home, I can have a cold, pitch-black room with all my sleep hygiene habits in place.
On the road, it’s questionable. Not all hotel blinds close all the way (annoying), and sometimes the thermostat doesn’t go as low as I want it to (also annoying).
But that doesn’t mean there is nothing to be done.
First, I bring my supplements – Vitamin D, fish oils, magnesium, and vitamin C – and take them before bed. Magnesium in particular helps me sleep.
Second, I maintain my bedtime habits, primarily reading before bed to unwind and calm my mind.
And third, which is a new development, is nasal strips before bed. They open my airway and so far I’ve found I snore less (according to my wife) but I wake up far more rested than previously.
The science I’ve found is questionable on this, but for $20 at costco for a few month’s supply, even if it’s placebo, it’s working for me.
I’ve considered a sleep mask as well, but haven’t pulled the trigger on it. I’m open to recommendations if you have one you like!
Bringing it all together
We covered a lot, but it’s relatively simple with a bit of planning
- Do your workout, even when you don’t want to, even if you need to shorten or modify it
- Eat high protein, high fiber, and low calories for breakfast and lunch. Enjoy dinners out with loved ones.
- Drink lots of water and avoid food and drink too late at night
- Maintain your sleep routine as much as possible while on the road
A little bit of effort goes a long way, even when you’re only gone for a few days.
Want some help coming up with your travel plan? Click HERE to chat with a coach about what that looks like!
