For those who have adapted fitness into their lives, location changes can be quite a nuisance. Whether it is business travel, travel for enjoyment, or moving to a new location, these situations put us out of our comfort zones and take away feelings of stability that come from routines. We are creatures of habit and anything that disrupts our patterns affects us in many ways, including exercise and eating patterns. Realize that these opportunities are fantastic for growth. Learning to adapt and be flexible is a great skill. Keep an open mind and do what you can with what you have.
Here are a few tips to overcome travel weight gain:
1) Plan ahead. Chances are you know where you are moving or vacationing a good while before doing so. With this foresight, look into gyms and places to eat near your area. When you arrive you may feel out of place, but will have a plan.
2) Modify when eating out. Moving or traveling also means packing and unpacking. The stress of travel usually ends leaving us tired and hungry, which will inevitably lead to eating out. Stick to pizza places, go to diners, or a grill/sandwich place. If in a vacation area, enjoy the local food but modify how you can.
Easy modifications to make food healthier:
- Dressing on the side
- Get a wrap as a salad
- Ask for light/no seasoning
- Get steamed veggies instead of chips or fries
- Make sure the veggies are not drenched in butter
- Grab water instead of a flavored drink
3) Simply ask. Someone around you at least attempts to be healthy and make smart choices. Ask around and you may be surprised what people know. Better yet, ask someone at the gym you found by planning ahead.
4) Think outside the box and make anywhere your gym. You do not need a building to get a good workout. It may not be what you are used to but in terms of keeping the habit going, you need to move. Go for a run on that beautiful beach, do laps in the pool, stick to bodyweight movements such as squats, pushups, and pullups, or use luggage as weight for movements like bent over rows or overhead presses. Anything you do will be better than sitting on the couch. A quick workout is great to clear your head and add some normality back into your life.
5) Be sure to give yourself time to adjust. New place, new schedule, new routines. It will all take time to get used to. Be sure to not stress and realize you will get back into it in not time. A few days/weeks off our normal gym routine will not set us back that much in the long scheme of things. If on a vacation, you will hit the gym hard when you get back home.
7) Realize it happens to the best of us. If we were always on a the same life routine, life will get pretty boring. Accept changes in schedule as a challenge to overcome. The workouts may not be amazing, but there will be time for that once schedules stabilize.