Fit Travel

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Travel doesn’t have to sabotage your fitness and nutrition goals. With a little preparation, you can find healthy options to meet your nutritional needs and help you feel your best while away from home.

STAY HYDRATED

Start early; even a few days before travel begins. This will help with any potential water retention and sluggish digestion while traveling. Add electrolytes to water and pack single serving electrolyte sticks. Keep your hotel room stocked with plenty of water.  I like to treat myself to higher quality water that I normally wouldn’t on a regular basis at home. 

 

PACK HEALTHY SNACKS & MEALS 

Portable healthy snacks are a lifeline when healthy food options aren’t available or convenient. Some of my favorites are: 

  • Grilled chicken in bite sized portion
  • Protein powder measured in sandwich baggies or prepackaged servings.
  • Almonds, pumpkin seeds or other nuts
  • Low sugar beef jerky and beef sticks 
  • Apple slices, mixed berries
  • Protein bar, low sugar
  • Boiled egg
  • Nut butter (single serving packs), 
  • Dry oats and flax seeds, *when staying in hotel room I add water, protein powder and nut butter- heat in a coffee cup in the microwave. Pre-measure your serving size and pack in a sandwich baggie. 
  • Rice cakes (Add nut butter or a serving of almonds)
  • EAA’s are helpful when protein intake is limited. I like @perfectamino 💪

 

Packing your own food, especially protein is a plus! There are several meal prep bags and containers that make this more convenient. If flying, TSA will require that ice packs be completely frozen. I’ve had my food searched many times, but it has always made it through security. Putting your protein powder in checked baggage tends to work better than carrying it in unlabeled plastic baggies. I pack an empty shaker bottle to mix protein and electrolytes.

Meal prep company, Icon Meals has reduced stress tremendously when traveling! They provide chef-prepared meals and can ship directly to your destination.  https://iconmeals.com . Use code VICKI for a discount on your purchase. 

 

REQUEST A REFRIGERATOR

With advanced notice, many hotels are happy to provide a refrigerator at no additional charge. You’ll want to keep food cool especially if you’re staying multiple days in the hotel room. I like to travel with my protein, rice or other carbs.  Upon arrival, I shop at a local grocery for bagged salad and veggies. If you’re not packing your own protein, you can likely find rotisserie chicken and tuna at the store. 

 

OPT FOR PROTEIN, HEALTHY FATS AND TIP TOE AROUND CARBS

Convenient carbs are usually overly processed. Think… whole minimally processed foods as your best source of fuel. If eating out, select meals that have a protein, veggie and healthy fat.  I am not saying skip carbs completely if that’s not part of your plan. Be selective with carbs and avoid highly processed bakery items, chips, crackers, bread, etc. 

 

PACK WORKOUT CLOTHES AND SHOES

If you have your workout gear, you’re more likely to use them! Staying active when traveling can help you feel better and less likely to be tempted by unhealthy foods. This helps keep your metabolism and muscle gain stoked! When possible, select hotels that provide a gym. If that’s not an option, resistance bands are an inexpensive investment, travel easily and can be used in any setting. 

 

PACK YOUR SUPPLEMENTS

If you have a regular supplement or vitamin regiment, continue that while you travel. It’ll help you get right back on track when you get home and keep your body functioning at its best while you’re away. Digestive issues are a common complaint for many people when traveling. Digestive enzymes can be helpful along with a magnesium supplement to help with regularity. 

 

IS YOUR TRIP FOR WORK OR PLEASURE? 

If you’ve been consistent with a nutrition plan and workouts, it’s likely that a few days off-plan will not harm your progress. Assess where you are with your goals and if discipline is required to keep you on track while traveling. Vacations should be fun, relaxing and time to connect with family and friends. Focus on creating memories and enjoying the moment. Choose foods that help you feel energized and at your best! If a cocktail doesn’t fit that scenario, skip it or keep it to a minimum. 

 

Oat and almond butter protein balls

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Healthy grab-and-go snacks are always a winner in my house! These no-bake bite size morsels help satisfy cravings with healthy ingredients and a hint of chocolate. They are also a great pre-workout snack.

This recipe is so simple, even the youngest chef can make them. Experimenting with different ingredients can make this a fun kitchen activity! I like this blend of ingredients because it reminds me of oatmeal chocolate chip cookie dough.

I use Kaged Muscle Chocolate Peanut Butter Whey Protein because it compliments the other ingredients so well. It doesn’t taste like you’ve added protein powder! I’ve noticed with some other brands taste chalky.  I’m a fan of using whatever you already have in your pantry, so feel free to substitute your favorite whey or vegan protein powder.

Ingredients:

1 cup whole oats (I prefer Bobs Red Mill Gluten Free Oats )

1 scoop protein powder (I prefer Kaged Muscle Chocolate Peanut Butter Whey Protein )

1/2 tsp cinnamon

2 tbsp flax seeds

1 tbsp chia seeds

1/2 cup almond butter (peanut butter can also be used)

1/4 cup honey

1 tsp vanilla

1/4 cup mini chocolate chips

 

Stir dry ingredients together in a medium sized bowl (oats, cinnamon, flax seeds, chia seeds).

Stir in nut butter, honey and vanilla. Mix in chocolate chips.

Mixture will be crumbly but similar to cookie dough.

Scoop a teaspoon size amount into palm of hand. Roll into ball and place on cookie sheet.

Cover and refrigerate for a minimum of 30 minutes.  Store leftovers; if there are any… in refrigerator.

 

 

Cauliflower Linguine with Italian sausage

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Finding healthier versions for family meals is a daily challenge for me.  I’ve done a lot of experimenting in the kitchen during Stay-at-home orders.  Comfort food has been the first request from my quarantine crew!

This healthier version of pasta and Italian sausage was a hit!  Not to mention, I was able to sneak in some colorful veggies with no complaints.

I used Honeysuckle White Sweet Italian Turkey Sausage. I prefer links rather than ground turkey. You can substitute your favorite Italian sausage.  https://www.honeysucklewhite.com/products/sweet-italian-turkey-sausage-links/

I used Veggiecraft Farms Cauliflower Pasta.  https://veggiecraftfarms.com

Cauliflower linguine with Italian sausage

Turkey Italian sausage, 1.5 lb.

Cauliflower linguine, 8 oz package.  I used about 6 ounces for this recipe.

1 cup Cherry tomatoes, halved 

3-4 cups raw spinach 

3 Sweet peppers, chopped

1 clove crushed garlic 

1/2 cup Olive oil 

2 tbsp. Basil 

Pink salt

Cracked black pepper

Instructions

Remove sausage from casing and divide into small chucks.  

Cook pasta according to package instructions.

While pasta is cooking, brown sausage in cast iron skillet without breaking the chunks apart. When sausage is cooked evenly throughout, transfer sausage to a plate.

Using medium heat, add about 2 tbsp olive oil to skillet.  Sauté crushed garlic, sweet peppers and tomato. After these veggies start to soften, add spinach, basil and cook for approximately two minutes.  

Reduce heat. Add sausage chunks, cooked pasta and remaining olive oil.  Season with salt and pepper and stir to combine all ingredients. 

 

Enjoy!

Be the BOSS of your day!

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Oh if it were only that easy! If you’re like me with a mile long to-do list, I go into fit girl survival mode on the regular basis.  That’s why I love working with women who are driven and determined to be the BOSS of their days!  Preparation and flexibility is key to success.  I’ll admit I’m a little, okay.. maybe VERY obsessive about things I’m passionate about.  Planning my workout time and food options are at the top of that to-do list I mentioned earlier.  After all, happy Mom = happy home!  Getting up early to do cardio used to be something I dreaded.  Honestly, it has become a mind-clearing time that allows my day to be more productive.  Not to mention, the metabolism kick-start that leaves me feeling more energized! Take your ME-time whenever you can get it. Even if it means setting the alarm thirty minutes earlier to get a 20 minute sweat session in before you tackle the rest of your adventures.  If you really want to change your body, incorporate weight training 3-4 times a week!  With the right plan, you CAN be successful and see results.  Be the BOSS of your day and make it happen!

Got motivation?

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I often get asked where I find motivation to get my workouts in and eat healthy.  Sometimes it’s the little things like my room key from Olympia that I turned into a magnet on my refrigerator which holds special notes from my daughter.  Most days, I’ve got my game face on and I’m ready crush it!  But, the truth is, some days I’m simply not motivated.  I have to make the decision to stay up late to prepare my food, schedule in time for a workout and actually do it!  The act of movement and starting the action puts me in a better mindset and once I get going I feel more energized.  There will never be a perfect time to start and you’ll never feel ready.  But, when you put the wheels in motion, it does get easier!  Some of the best workouts I’ve had are when I didn’t overthink or plan, I simply jumped in, did a mental reset and BAM… felt amazing!!  A few things I do the night before to launch my day for success:

  1.  Plan what I’m wearing to the gym. Socks, undies, shoes, all of it!  This leaves no room for procrastination and trying to pick out your outfit.
  2. Pack food, supplements, protein, water, etc. so that it’s ready to grab and go when you head out the door.
  3. Headphones charged and in gym bag!
  4. Pack an extra set of clothes for post-workout.
  5. Game-plan for the workout.  Muscle group(s) & cardio.  I don’t get to detailed with this, but I do have a workout focus or goal everyday.

YOU are worth it!  Taking time for yourself is not selfish.  Plug into audio books, music, inspiring friends who motivate you, and before you know it…  one day you’ll look back and wonder why it took you so long to get started!

Keep in touch!  Share what motivates you and tag me on social media @vicki_fit!

Prepare for Success!

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While working with clients this past week, I noticed a consistent trend causing frustration….. Nutrition and meal planning.  For some it was the distraction of life’s busy-ness and for others it was boredom.  Some weren’t eating enough, some racked up calories by mindlessly snacking.  Sound familiar?  Eating the right food for optimal performance is a big key to success.  Some might say, it’s one of the biggest factors in whether you’ll succeed in your health and fitness goals.  Whether the goal is to loose that last stubborn five pounds, or to get stage-ready, commitment and consistency are essential.  It’s important that your nutrition be something that you see yourself adopting for the rest of your life.  Crash diets end just how they sound…. CRASH!  Whole foods should be the main ingredient in a balanced diet.  Supplements and meal replacements are meant to “supplement” a sound diet.  I am a firm believer that the right supplements have a role in optimal nutrition, but they shouldn’t be relied upon as a quick fix.  Here’s my routine, I typically cook all of my protein on Sundays and again on Wednesdays, if needed.  I cook a large pot of rice, baked potatoes and grilled veggies.   I measure and pack them in plastic containers and baggies for quick grab meals and snacks during the week.  This may sound tedious, BUT, without this preparation, I’d be lured by foods that could sabotage my results and keep me from my goal.  This plan is not about deprivation. Indulging in your favorite treats is okay when done at the timing and proportion according to your goals!

So, as the holiday season is fast upon us, a little preparation in the kitchen can help keep you from swaying that scale an extra 10+ pounds over the holiday months! For more info on nutrition and the supplements I use, contact me at vickidiazfitness@gmail.com.