Healthy Travel 102: Staying on Track Away From Home

For more on the healthy travel series, check out packing for success and staying on track away from home, backpacking essentials, camping and eating well.

One of the best parts about traveling, is getting to plan what new and exciting goodies I’ll take with me. You may think that carting things around would be a pain, but my health is my number one priority, no matter what I’m doing, or where I am in the world.

If ensuring I’ll feel balanced and healthy while I’m away means having to do a little extra preparation, it’s well worth the effort in my books!

Travel protein

When I was planning for my trip to London, my top priority was making sure I’d have lots of protein options with me. I find protein is the hardest thing to find when you have loads of allergies, dietary restrictions, and not much time to spend searching for the perfect restaurant. After a bit of forum reading and Google searching, I landed on Steve’s Original PaleoKits. I was SO excited to find these products.

Their meat is grass-fed and free-range, their fruit is sugar-free, and their kits are also gluten-free and peanut-free!

Of all their tasty products, I chose to order:

Apple Pie PaleoKit – with apples, pecans, almonds, and jerky

Coconut PaleoKit – with coconut, strawberries, and jerky

Original PaleoKrunch Bar – almond flour based protein bar sweetened with just a bit of honey

Grass-Fed Just Jurkey – the name says it all

I’ve been good at saving the kits for my trip; although I did have one of each, just to make sure they were good ;) They’re convenient, high quality, high in protein, supply the perfect amount of energy, and I just know I’m going to love having them with me this week.

Other essentials

I never go anywhere without:

  • Protein powder – loving Jay Robb egg protein right now, mixed with fermented L-glutamine
  • Chia seeds
  • Hemp seeds
  • Extra virgin coconut oil

Extra travel ideas

Trail mix is a must have, for sure!

Vegetable based bars are great when you know you won’t be able to stop for a big bowl of veggies.

And easy-to-open tuna is great, too! Because I should have no issue finding these at a local shop, I’ll be leaving them at home for this trip.

Lastly, I’ll be bringing along my magic bullet so I can continue to have chia protein shakes in the morning before my workout. I’m sure I can find almond milk there, but I have brought it along with me in the past with no issues.

Adapted travel workout plan

I’ve found the best way to stay on track with your workout schedule while traveling; especially with business travel when you have very little time available, is to restructure your current workout plan to short, intense workouts with as little equipment as possible!

I find it easiest to workout in the morning during a business trip, before the day gets too crazy with meetings, events, and dinner plans.

This plan allows me to be in and out of the hotel gym in less than 30 minutes every morning:

Sunday

Monday

Tuesday

Wednesday

Thursday

In flight – OFF 10min row
WOD #1
10min row
Bodyrock
10min row
WOD #2
10min row
Bodyrock

I chose a bunch of Bodyrock and WOD exercises that don’t require eqiptment:

(click on the links for an example of the exercise)

  • WOD #2: For time – 10-9-8-7-6-5-4-3-2-1:
  • WOD #4: if the gym has the equipment – 5 rounds for time:

With a little bit of planning, I feel confident that I wont burn out on day 2 of the trip, and I’ll return just as healthy as how I left. And I’ll be food journaling the whole time I’m there so we can do an update when I get back, so keep up with the food journaling challenge!

I’ve had to schedule this post to go live this morning as I’m probably just landing in England right now, have major jet lag and just want to find my hotel and pass out forever.

I’ll be back soon with a delicious recipe that Kevin and I both really enjoyed last week.

… I miss home already.

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  1. Thanks for tips however it completely boggles my mind your all about health yet eat meat?!! You need to watch Vegecated on Netflix. A person who is truly committed to good health and nutrition does NOT eat meat whether grain fed or not!

    • Hi Sara – I appreciate your viewpoint and totally respect your thoughts. I wrote all about why I’m no longer vegan here –> http://www.healthfulpursuit.com/2014/01/why-i-stopped-being-vegan/
      I really feel that you can be healthy + eat meat. It’s not a daily thing for me, but I know (and respect) that I cannot live without it at this point. Just like we all look different on the outside, we all need different nutrients/requirements on the inside!

  2. Just wanted to say thanks for sharing this; it’s always so hard to stay on track while traveling, especially for folks who are in a “local” routine (based on local gyms, trainers, a healthy pantry, etc.). But this is good.

    I went on a weeklong business trip to Orlando, FL and, was so determined to stay on track that I actually took a larger suitcase (to fit all of my food), and, upon checking in, requested a refrigerator in my hotel room. They tried to charge me but, I simply told them the truth–that it was for health reasons–and they waived the fee (!). I’m vegetarian (not vegan), so, took along with me: whole grain tortillas, homemade baba ganoush, a few avocados, crushed red pepper, and even big lettuce leaves. I also took plenty of dried fruits, nuts, and regular fruit. Everyday at lunch, I’d come upstairs to my room, eat my own, homemade healthy lunch, and feel so good. I also took with me Jillian Michaels’s 30-day shred (it’s a 20-min workout); I’m with you on travel-workouts needing to be short and focused, in order to work with your schedule.

    I love your workouts and plan to try them out when I’m out on travel next. Thanks so much for this, it is a tremendous help!

    • Very nice! I’m so happy to hear that you had a healthy trip! Love the idea of bringing avocados along. They can be so hard to find when traveling.

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