Surviving Summer Travel

Summer is here - let the travel begin!

Whether it's a weekend get-away, a business trip or a full-out vacation, travel can really derail our health & wellness efforts.

But, with a little preparation, we can maintain or even improve during our travels, instead of undoing all our hard work. Rather than excusing another 5 pounds on Summer vacation & hiding it under our Fall sweaters, try these tips to successfully navigate this Summer's travels.

Tip #1 Stay Smart - a great place to stay provides:

• Refrigerator - stock it with fruit, water, & other low-calorie, healthy snacks to help you avoid the evil vending machine!
  
• Microwave - Heat up leftovers from your healthy meals out.
  
• Proximity to grocery store - for stocking the refrigerator
  
• Fitness Room
• Pool
• Proximity to parks & other green spaces
  

Tip #2 - Take your stuff

• Do you walk or run? Take your shoes & shorts (& bra for women)
• Strength trainer? Take exercise bands - they fit well in suitcases
• Biker? Take it along if you're in love with yours (check out the airline cases for bikes)
  

You get the point, no sense stopping your regular activity just because you're on a trip.

Tip #3 - Plan Time to Move - Just like you plan exercise into your day at home (if you don't, let's chat!), do so when you travel.

• Sightseeing - Find a park nearby & go for a run or walk either before or after
• Rent a bike & see the sights instead of driving
• Visit a local park & take a walk
• Go dancing
• Try a new activity you'd never try in your home town

Depending on where you are, there are tons of activities to get you moving while you're out of town.

Tip #4 - Eat Well - But Carefully - Eating out is usually the biggest pitfall during vacation. People tend to eat all 3 meals out when they travel & they usually EAT BIG. At home, the average American eats 300-500 calories more every day than they need to maintain their weight. When eating out, they tend to eat their daily calorie requirement in a SINGLE MEAL! A little planning here can really help.

• If you have dietary restrictions, search the internet for restaurants that meet your needs.
• Ask friends, family or the hotel desk for recommendations.
• Read the menu before sitting down! Make your decision prior to going inside.
• Refuse the bread basket.
  
• Avoid the heavy sauces.
  
• Remember your portion sizes (this is what the microwave is for - take 1/2 back to the room).
• Eat in for breakfast - try fruit & a boiled egg from the grocery store, or some microwaved oatmeal in the cup you remembered to pack (you get the idea).
• Save calories & dollars by having your big meal at lunch & an appetizer at dinner.
• Plan the number of times you'll eat dessert during your trip & stick to the plan (it is vacation after all...we must indulge a little!!).
• Watch the alcohol - not only does it add calories, it impairs your judgment & can lead to eating binges.
  

Summer trips are a wonderful way to refresh our souls & re-energize for our every-day lives. Whatever you do, enjoy your travels, take it easy & have a great time!

My husband & I just got back from our first Summer trip - a weekend in St. Petersburg, Florida. We had a wonderful time biking, running, eating, & hanging out. And, for those of you who read last week's post - I even swam in the ocean & survived!

If you've got any great tips for staying on track while traveling, I'd love to hear them! Just leave a comment so we can all benefit!

If you haven't yet planned your Summer travels, get to dreaming!

Kim