Fit Habit Friday #12 – 8/30/24
Welcome back to Fit Habit Friday #12!
Thanks for reading! Today I’m leaving for an extended weekend trip, so I figured I’d share my best travel tips to help maintain weight loss and fitness goals while on vacation!
Protein, protein, protein
Many of you may be tired of hearing me preach about protein, but it’s ESSENTIAL for overall health, muscle building, and fat loss! Protein is one of the most difficult things to get while eating out, so I make sure to prepare! I always travel with some high protein snacks (jerky, beef sticks, protein powder, protein bars, etc.). If I’m traveling for an extended period of time and have access to a fridge, I will hit up a grocery store and buy low effort protein (deli meat, greek yogurt, hard boiled eggs, etc.).
Additionally, when I do go out to eat, I make sure that my meal is centered around a protein source (chicken, steak, fish, etc.) and I eat that protein source first before filling up on all the other yummy things.
TLDR: Prioritize protein!
Explore
Walk EVERYWHERE! I LOVE when I travel to a big city with public transport because it makes staying active SIMPLE.
Explore the new area you’re visiting!
Try a new coffee shop everyday.
Go on a nice long walk on the beach!
The extra activity will also offset all the extra calories that come from eating out.
TLDR: Stay moving!
Routine
Keep your routine as much as possible.
Since you’re on vacation, you may want to stay up later and sleep in! That’s totally fine, but just make sure you are getting those 7-9hrs of quality sleep.
Depending on how long I’m traveling or where I’m staying, I’ll pack resistance bands and a suspension trainer so I can keep my exercise routine. I’m not trying to set any new PRs, but I do want to keep my exercise schedule so it’s not difficult to start back up again when I get home.
Pack a water bottle! It is super difficult to get water when you’re traveling, so pack a water bottle and make staying hydrated easy!
Bring your supplements! I always bring my supplements (creatine, vitamin D, probiotics) with me when I travel because when I stop taking them it’s really difficult for me to get back to the swing of things.
Don’t feel pressured to do any of these things! A vacation should be a vacation, but if you do take breaks from these routines just be mindful that it may take some time to get back into your routine.
TLDR: Try to keep your routine!
Restaurant hack
When I’m on vacation I usually eat out multiple times a day. To manage my calorie intake without tracking I stick to 1 rule. You can have ONE of these 3 things: a drink, an appetizer, or a dessert. Usually that’s where people go overboard. Having all 3, can easily bump your overall dinner up by 1000+ kcal!!!
TLDR: When eating out, pick ONE: a dessert, an appetizer, or a drink.
❤️ Coach Emma
PS: Want to kick start your health and fitness journey? Click here to book a FREE 45 minute consultation call with me.
PPS: Think a friend might enjoy this? Have them sign up here 🙂