Staying on Track while Traveling
I've been traveling for the last few weeks, and it can be tough to find ways to train and eat balanced meals. But it is possible - even with different time zones, packed schedules, no gym access, and with limited airport menu options. It just takes a little planning! I want to share a few things that have helped me!
For training:
- I always pack a jump rope and a resistance band. This is great for getting a quick workout in anywhere! I alternate my workout time between jumping rope and getting a "pump" with the resistance band. An example might be one minute of jump rope, and 30 seconds of band rows. Rest 30 seconds, and repeat 2x...put together 4 or 5 similar circuits, and voila - you have a workout that can be done in a very small space!
- If I have access to a hotel gym, I'll do a Tabata circuit, rest a couple of minutes, and repeat. Here's an example:
The timers can be found on YouTube, or purchased as an mp3 (the one on the video is from UltraLife on Amazon).
- Other great body-weight exercises include: jumping jacks, burpees, jump squats, speed skaters, high-knees, push-ups, lunges. These can also be put into a circuit with more reps and at a lower intensity.
- If you're not feeling very creative, check out Fitness Blender on YouTube. They have some great body-weight workouts.
- Sweat it up in the stairwell!
- Interval "sprints" in the pool, or just swim laps!
For meals:
- I always pack pouches of tuna and salmon. In a pinch, I'll buy a garden salad and toss the tuna on top. I call it my "emergency tuna." It can also come in handy on long flights, and with short connections. True, not everyone appreciates the aroma of canned fish on a plane... but it beats paying $12 for a snack box filled with shelf-stable lunchmeats and cheeses.
- I pack pre-measured dry oats or quinoa flakes, and protein powder. This can provide a quick breakfast at the hotel. Most rooms offer a coffee maker, which is good for heating up the oats.
- Protein bars can provide a quick meal replacement, and I'll pack one or two, just in case.
- When eating out, I try and choose grilled lean meats, steamed or fresh veggies, and rice or fruit. I don't stress too much about it otherwise. I think it's important to make good choices when possible, and to know that the body is amazingly adaptive. Excess calories here and there aren't a big deal if I'm training hard and eating right 90% of the time.
My energy levels have been good in the gym, even with all of my travels! My strength has continued to increase, even while leaning down. I attribute it to PEAK ATP! I have been taking it for the last couple of months, and this is the first time that I have lost body fat and gotten stronger. I'm excited to see how I perform in the upcoming track season!
It is possible to achieve goals, even while traveling or with a busy schedule. It just takes some planning to stay on track with training and eating, and I think supplementation helps, too!! Thanks for reading! Until next time... train hard, y'all!
-Erin Stern, IFBB Pro/USATF Competitor
