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Don't Let Traveling Sabotage Your Health: 14 Strategies to Stay on Track while Traveling

Summer is here; for many people, that means one thing: vacation! Whether it's a beach trip, a city break, or a road trip, the excitement of getting away and exploring new places is hard to beat. However, traveling can bring its fair share of challenges for those working hard to stay on track with their health and fitness goals. How do we stay active when away from the gym or our workout routine? How do we resist the temptation to indulge in all the delicious but not-so-healthy food options that seem to be everywhere? And how do we maintain our progress and momentum when we're out of our comfort zone? These are important questions, especially for personal trainers helping clients achieve their fitness goals. In this blog post, we'll explore some strategies for staying on track while traveling so that you and your clients can enjoy all the fun and adventure that comes with a vacation without sacrificing your health and fitness.


Challenges of Staying on track while traveling

  • Limited access to a gym or workout equipment

  • Lack of healthy food options, especially when eating out or on the go

  • Disrupted routines, including sleep schedules, meal times, and workout times

  • The temptation to indulge in unhealthy foods and drinks, especially on vacation

  • Lack of motivation or accountability, especially when traveling with others who may not share the same health and fitness goals

  • Time constraints, including busy travel schedules or limited time at a destination

  • Physical and mental fatigue from travel, which can make it difficult to prioritize exercise and healthy eating

  • Language barriers or cultural differences may make finding healthy food options or exercise facilities challenging.


Imagine one of your clients is taking a much-needed beach vacation with their family. They're excited to relax, soak up the sun, and enjoy quality time with loved ones. However, they also worry about staying on track with their health and fitness goals. As soon as they arrive at the resort, they're greeted with an all-you-can-eat buffet with tempting pastries, fried foods, and sugary drinks. While they do their best to choose healthier options, they want to take full advantage of the vacation experience. Later, they head to the beach, but it's crowded and noisy, and they feel self-conscious about their body in a swimsuit. They had planned to go for a run or do a bodyweight workout on the beach, but now they're feeling too embarrassed to exercise in public. To make matters worse, their family members are lounging on beach chairs, sipping fruity cocktails, and urging them to join in.

This combination of challenges can discourage your client if they are not adequately prepared with a backup plan. As a personal trainer, it is your job to create a plan to overcome these barriers.


Strategies for Staying on Track while Travelling

Planning is one of the biggest keys to successfully staying on track when traveling. Making plans will ensure the client can enjoy their vacation and be at ease knowing they are still progressing toward their goals.


Staying Active

  1. Research fitness options before you go - look for gyms, workout classes, or outdoor activities near your destination.

  2. Pack a resistance band or jump rope for a portable workout option.

  3. Prioritize movement as part of your travel plans - walk or bike to your destination instead of taking a taxi or driving, or plan active excursions like hiking or paddle boarding.

  4. Get creative with your workouts - use hotel furniture for bodyweight exercises, or do a quick HIIT routine using protocols like “every minute on the minute” or “as many rounds as possible” in your hotel room or the hotel gym. If you have access to a pool, you can do some laps.

  5. Set a specific goal or challenge for yourself, like running a certain distance or doing a certain number of push-ups each day.

The key is to make your vacation active in some aspect, even if you cannot do a complete workout.


Eating Healthy

  1. Bring healthy snacks, like protein bars or nuts, with you on the road trip or flight.

  2. Stock up on healthy options at a local grocery store, or farmers market if you can access a kitchen.

  3. Practice mindful eating - listen to your body and stop eating when you feel full.

  4. Balance indulgences with healthy choices - enjoy a treat or two, but also include plenty of fruits, vegetables, and lean proteins in your diet.

  5. Hydration helps maintain energy levels, improve physical performance, and keep your body functioning at its best. Drink plenty of water throughout the day and incorporate hydrating foods like watermelon, cucumber, and oranges into your diet. Avoid sugary drinks, excessive alcohol, and caffeine, which can dehydrate you.


Staying Motivated and Accountable

  1. Find a workout buddy, either someone you're traveling with or someone you connect with at your destination.

  2. Use a fitness app or tracker to log your workouts and meals and stay accountable.

  3. Stay connected with your trainer back home through phone or video check-ins.

  4. Reward yourself for sticking to your goals, like treating yourself to a massage or a fun activity at your destination.


Benefits of Staying on Track While Traveling

  • Increased Energy and Well-being: Regular exercise and healthy eating habits can boost energy levels and improve overall mood and well-being, making it easier to enjoy your travels.

  • Better Sleep: Exercise can help regulate sleep patterns and improve sleep quality, which can be especially important when dealing with jet lag or changes in time zones.

  • Maintaining Progress: Consistency is vital regarding health and fitness goals. Clients can maintain progress and avoid setbacks by staying on track with their routines.

  • Setting a Positive Example: Staying committed to health and fitness while traveling can set a positive example for others, including friends, family members, and colleagues.

  • Improved Self-Confidence: Achieving health and fitness goals while traveling can improve self-confidence and self-esteem, making it easier to enjoy new experiences and connect with others.


Traveling can be an excellent opportunity to relax, explore new places, and make lasting memories. However, it can also be challenging for clients to stay on track with their health and fitness goals. By prioritizing their health and fitness goals while traveling, clients can reap numerous benefits, including increased energy and well-being, better sleep, maintained progress, setting a positive example, and improved self-confidence. As personal trainers, we can help our clients stay on track by sharing these tips and providing ongoing support and accountability. Remember, a vacation doesn't mean putting health and fitness goals on hold. With the right strategies and support, clients can stay on track and continue progressing toward their goals, even on the go. Share these tips with your clients to help them maintain progress toward goals while traveling. With your support, they can achieve their goals and enjoy a fulfilling, healthy lifestyle. Let's help our clients enjoy a healthy, happy vacation and come back feeling refreshed and revitalized.


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