Step 1 – Make a Game Plan
Even in the smallest towns there are places where you can get a workout in. If its extra money you’re worried about spending on a la carte gym fees, I will let you in on a secret I have been using for years. Put on your workout clothes, head to desired gym, (even better if its with friends or family that already go to that gym), approach the front desk and say, “I’m new in town and I’m thinking of living in this area and would really like to check out your facilities” Stress to them you don’t want a sales pitch, and in high-end gyms like Lifetime and Equinox they will not pressure you into talking about getting a membership, instead will have you sign a waiver and let you workout for that day or week for free. And BOOM, free workouts. DONE. The reason you say you’re moving to the area is, if they see an out of state ID they will assume you are only visiting, not interested in a membership, and force you to pay absurd day fees up to $50/day.
Step 2 – Consistency
Sticking to your regular schedule as closely as possible…. Set your regular alarms and add in some meal alarms so that you don’t forget to eat by getting side tracked by your travel plans or adapting habits of your travel partners. You’ve worked so hard to get where you are, why adapt to them, make them adapt to you.
Step 3 – Recovery
Staying hydrated, getting ample sleep, and properly recovering from the stressors of travel and working out is key to keeping your adrenal glads and hormones in check. Cortisol, our “fat storage hormone” can get thrown out of whack with constant stress. Keeping mental and physical stress to a minimum will help prevent weight gain from settling around your waistline and a host of other issues such as irritability and depression.
Step 4 – Be Selfish
Going out to eat doesn’t have to be a bad thing. You just have to own up to your needs and don’t be afraid to ask for substitutions and special requests. With the growing number of food sensitivities and allergies, making the server aware of your nutritional needs is no longer something you should be scared about. Be very polite, ask as many questions about the dishes as you see fit. When your food arrives and you’re happy with your meal, it will be worth the pain and suffering you endured to ask a few simple questions. BUT along with this comes the compensation. Don’t forget to tip, and tip well. Its only fair, since you were a POLITE pain in the server’s ass, to reward them with a fat tip (at LEAST 20%).
Step 5 – Always BYOF
And Finally, Bring Your Own Food. And I know what your thinking, “Naaaaw, I’m good”, those sexy black leather pants you packed won’t love you back if you don’t. Trust me, this part is essential. Keeping on track with meal timing and paying attention to your hunger when you are out of your element will be the single most important thing you can accomplish to avoid weight gain during travel. Pack snacks in your carry on and even your suitcase for healthy options when there is none. This includes a few servings of your favorite protein, nuts, quest bars, organic jerky and don’t forget your supplements. If you’re feeling like these will take up too much real estate in your luggage, separating your supplements in ziploc bags and then placing them in your protein shaker saves on a lot of space. Plus by packing some snacks, this will save some space in those leather pants, and to me that’s worth more than taking up extra space in your suitcase.