Staying in shape while travelling for work or away on holiday can feel like an impossible task.
Normal routines go out of the window, healthy food is harder to find, and temptation is everywhere from the airport bar to the hotel buffet.
But travelling doesn’t have to dent your progress and there are some easy rules to follow that will keep you progressing on your training and nutrition program.
Eight U.P. Clients of the Month share the simple tips that really helped them stay on track while they were travelling and still achieve exceptional body transformation results.
1. “Keep measuring and tracking, and you can’t go wrong” – Amber, Ultimate Performance Kensington
The biggest thing would be the accountability from using MyFitnessPal and other tracking tools which let you know exactly what you are doing and you are progressing. If you’re not measuring, you’re simply guessing! And guessing doesn’t get you results.
2. “Prep your own food and take emergency protein” – Seb, Ultimate Performance Mayfair
Try to take a packed lunch with you – avoid aeroplane and airport food. A ziplock bag of protein to last is a good meal replacement while travelling (and it’s cheap too!) and, most importantly, try to avoid drinking alcohol at all costs.
Even though it can be tiring to wake up early, if you can try to get to the gym or use the pool even for a small period it’s great. Walking to and from meetings is also a great way to get the steps up and explore a new place!
3. “Get to know go-to places where you can buy a healthy meal” – Paige, Ultimate Performance Manchester
For me, whilst on the go, I found knowing where I can get foods that fit into my plan really helped me to be consistent and keep progressing.
Days when I didn’t have time to prepare, Marks & Spencer was a godsend. Their Prawn & Superfood Salad makes a great nutritious meal.
I followed this with a UP Chocotrients drink which helped to curb cravings, as the extra bit of fibre content helped to keep me feeling full.
4. “Plan ahead with your meals when eating out and eat as optimally as possible” – Leo, Ultimate Performance Singapore
I always tried to check the menus of the restaurants I was going to ahead of time. Since time was limited when I went for
client meetings, this way I always knew what to order, and then planned the rest of my meals around this.
If I couldn’t plan my meals, I’d focus on my protein intake and stay away from the carbs and fats as much as
I always pushed myself to do at least the 10,000 steps per day, when possible, and went for a run on the hotel treadmills.
5. “Request healthy food options, stay hydrated and avoid alcohol when flying” – Pramod, Ultimate Performance Sydney
I always request healthy food options when I’m flying – things like gluten-free food. I always make sure I stay well hydrated when travelling and avoid alcohol too.
But a general tip is whenever you’re down or unmotivated, discuss it with your trainer and they will always find a solution.
6. “Stay active, find a gym and stay committed to avoiding temptation” – Cindy, Ultimate Performance Dubai
Obviously, traveling can easily be counterproductive to dieting and exercise, but as long as you are fully committed you can be successful at it – temptations are everywhere, after all!
Check beforehand whether the hotel has fitness facilities and check on restaurant menus up front. If there is no gym, check if there is a gym anywhere near.
Alternatively, try a swimming pool or walking. I also recommend taking healthy snacks with you on the travel to prevent falling into the trap of unhealthy airport food.
7. “Don’t use travelling as an excuse not to stick to your diet” – Sam, Ultimate Performance Hong Kong
I think the key is to not let travelling become an excuse to break your routine and discipline. Staying committed to the diet and finding ways to work out while travelling were both critical to my transformation.
8. “Go armed with a hotel workout and aim for 10,000 steps a day” – Sandra, Ultimate Performance Amsterdam
That was indeed a challenge sometimes and at the beginning I was scared of not staying on track.
My trainer Glenn always gave me the confidence that I could manage even when I am abroad and as usual he was right.
He put together some workouts which I could easily do in the hotel room or in the gym, if there was one in the hotel where I was staying.
Also, if I don’t have time for a workout, I make sure that I at least get my 10,000 steps in every day no matter what.
Besides that, I always keep track of my food in the app and make sure I bring my protein powder and my vitamins wherever I go.