If you are a true fitness enthusiast, I know you work very hard daily to build more muscle, burn off excess body fat, and stay as healthy as possible. You more than likely pre-prep all of your meals, carefully strategize your supplement regimen and make sure to hit the gym between 4 and 7 days per week.
However, sometimes it becomes necessary to adjust your routine if you plan a short or extended visit away from home, whether for work, school or just a well-deserved vacation. In these cases, you may not have access to a commercial gym full of fancy machines, be able to prepare or weigh your food, or even have the time or ability to consume every meal precisely on schedule.
This does not mean giving up, giving in, or simply accepting that you will have to take a few steps backward. By making a few well-thought-out and intelligently planned tweaks to your fitness regimen, you can prevent yourself from going backward, and you may even be able to make additional progress during your time away!
Here are some strategies you can utilize to keep your physical transformation routine on track, even when obstacles or travel try to derail you.
Diet
At home, controlling all aspects of one’s diet is effortless. You can make a quick trek to the market when running low on food. You can prepare all meals under a watchful eye in your own kitchen, and you can precisely measure all necessary nutrients to ensure proteins, carbs, and fats are exactly where they need to be. However, while away, you may not have access to all the foods you regularly consume, the necessary tools or time to cook your meals, or even the ability to stick to your regular eating schedule.
You may have no choice but to eat on the run, rely on rapid “feedings,” or consume food from a restaurant – or whatever can be found at social or work events. So, while sticking to your exact nutritional regimen may be difficult in these situations, it does not mean that you cannot still eat in a manner that allows you to at least maintain the look of your physique and current level of health and fitness.
Coach’s Suggestions for Staying on Track
-Carry protein powder, water, and a shaker cup with you wherever you go so you never miss out on a protein meal.
-Take easy-to-carry and easy-to-eat foods with you to use as healthy snacks or additions to protein powder such as nuts, seeds, fruit, grain bread, and rice cakes.
When eating out, try to fill half of your plate with quality protein, ¼ with a healthy carb, and ¼ with a vegetable.
-When eating out, ask for all foods to be prepared without added butter or high-calorie sauces.
-Put a timer on your watch to go off every 2-3 hours so you know it’s time to get in a nutritious meal of some kind.
Sample Day
Meal 1: Egg Whites, Turkey Bacon, Whole Grain Toast
Meal 2: Protein Powder, Fruit
Meal 3: Salad with Chicken Breast, Rice Cakes
Meal 4: Protein Powder, Nuts
Meal 5: Lean Steak or Fish, Vegetables
Meal 6: Protein Powder
Supplements
Obviously, you can use a wide array of products at home to create a maximally effective supplement regimen. However, when traveling or going on vacation, taking the entire kitchen pantry in a separate suitcase is unnecessary. With that said, certain nutritional supplements should always remain in one’s program, which will help keep you on track no matter how many miles from home you are venturing.
Coach’s Suggestions for a Supplement Mini-Stack
- Multivitamin or Complete Green’s Powder
- Whey Protein Powder
- Pre-workout Powder
- Immunity Boost (Vitamin C and D, and Zinc)
- Omega 3 Fatty Acids
Training
It’s always a good idea to call ahead when traveling to find out if there is a local gym that provides daily or weekly passes to visitors. Depending on what hotel you may be staying at, you might also find that they have a fitness center with enough equipment to get in a solid workout while away.
However, if no gyms are available or your schedule does not permit you to travel back and forth to a gym, you can still ensure your muscles and cardiovascular system get the stimulation they need with nothing more than a pair of exercise bands, a jump rope, and your own bodyweight. In these cases, a little creativity can go a long way.
Sample Workout
The sample workout below is meant to be performed as a “circuit,” so you will move from one exercise to another without rest. This will allow you to work the muscles while raising your heart rate for an added cardiovascular effect.
- Wide Grip Push Ups – 15 Reps
- 2 Arm Bent Over Band Row – 15 Reps
- Bodyweight Squats – 25 Reps
- Band Upright Row – 15 Reps
- Band Curls – 12 Reps
- Alternating Bodyweight Rear Lunges – 12 Reps Per leg
- Band Triceps Kickbacks – 12 Reps
- Bicycle Crunches – 20 Reps Per Side
- Bodyweight Single Leg Stiff Leg Deadlift – 10 Reps Per Leg
- Jump Rope – 1-3 minutes
*No rest to be taken between exercises (or as little as possible)
**Rest 3-5 minutes once entire circuit is complete. Repeat circuit 2-3 more times.
Next time you are heading out of town, whether for work or pleasure, use the above tips to stay on point with your fitness routine! Just like with anything else, “where there is a will, there is a way!”
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