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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. 

 

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!

Aging Younger While Pursuing Fitness Goals

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I recently celebrated another birthday! As I reflect on memories, accomplishments and future goals, the concept of “aging” has been on my mind.  What does “act your age” even mean? There are days when I wake up and think, “I’m getting older and aches and pains are part of that.” Or, one I heard about seven years ago right before my 40th birthday, “you’re getting older, you should really start slowing down.”  What! Wait…. Screeching nails on the chalkboard!   This is where the story changes….

What if growing older is really in our minds?

One of my favorite quotes is by George Bernard Shaw, “We don’t stop playing because we grow old; we grow old because we stop playing.” EXACTLY!  This is the mindset shift that I live by.  Thanks Mr. Shaw! So how do we stay in the game?

Set new goals.

Some of my most exciting goals have been set and accomplished in my forties! International travel, earning my IFBB Pro Card, competing at the Olympia and truly understanding the direction and focus of my fitness business are just a few.  Had I settled for “slowing down”,  I wouldn’t have taken action on any of my most meaningful personal and business goals.  I think the keyword is ACTION.  Is it risky? Sure it is!  But, standing still and hesitating to take the leap can leave us with a lifetime of unresolved “what-if’s”.

Be kind to your body.

The reality of our physical bodies aging is inevitable.  We’ve begun wearing the “tread on our tires” so to speak, so we must reconsider how we treat our bodies in pursuit of our goals.  Recovery, sleep, and healthy eating have become more of a necessity than a luxury for me.  I want to train my body at a high level for many years to come.  I enjoy it and it’s an important part of my life.  To improve longevity, I use a variety of training techniques and nutrition strategies to maximize my time in the gym without wrecking my health and joints.  Find new ways to challenge your body and keep it interesting!

Renew your mind.

Feeding my mind with positive messages, time in prayer, and surrounding myself with positive people has helped me have more enthusiasm for life and the optimism in setting new goals.  I can honestly say my mind and my thoughts are more youthful than they were ten years ago.  Recently, travel has become a new passion of mine that has taught me the importance of unplugging to recharge. Life certainly hasn’t spared me from curveballs and stressors, but keeping my focus and actions in the direction of things I enjoy most, create excitement in new adventures in the future!

Here’s to many more years of playing and growing younger!

Each of the programs I create for my clients is designed with his/her specific goals and lifestyle in mind. I take a personal approach to help clients set new goals and create effective strategies for achieving them. For more information, contact me through my personal training page.