Tip #1:
Prepare!!!! - I know it seems silly but just the same way you carefully plan each outfit, each pair of shoes and each document or proposal you must take for your work trips, you have to do this for food as well. EX. when I know I am going to be flying I pack crystal light single packs in my carry on. this way I can indulge in water that has a bit of a kick. it breaks up the monotony of only water or unsweet tea ( as I do not dring sodas anymore and have not for the last year and a half). I also go to Walmart and get granola bars or something that meets my dietary needs to throw in my bag to snack on once I am at my hotel. In the unlikely event you cant find anything to eat you will always have one or two of these grab and go snack or meal bars to eat. Most hotels, airports and restaurants now days have a good variety of choices, but just in case.
Tip #2 :
Make smart choices!!!- Let me explain. I know you want to eat healthy but a lot of the time if we travel to somewhere we have never been we rationalize in our minds...... "Well I've never been here and they don't have XYZ in my town." This is an Awful trap we get ourselves into. We need to make the right Choice not the Right now Choice. You instead need to think about the consequences of eating that XYZ food. chances are if you eat it once on that trip then you play the mind game well I have already been bad so eating this isn't going to hurt. then 1 day of cheating turns into 1 week of cheating and in most cases of cheating we consume 5000-10000 additional calories over what we would if we stuck to the plan and that's low end!!!!. Rather you should say Ok im somewhere Ive never been and they are known for XYZ I can try part of that. For example I am from Texas and we Have Mexican food everywhere so when I go to Virginia for work I dont get Mexican food ( which by the way my coworkers Love to take me to this little Mexican place) HA HA HA it is so not real Mexican or even Tex mex. But I go along and you know what...... I will order the Shrimp fajitas or shrimp tacos cause believe it or not the sea food in Virginia is amazing. but I dont eat the tortillas, or the chips and quaso. I try to pre plan and I always calorie count but more on that in the next tip.
Tip #3:
Use free tools: - I can not even though I try make the best choices on my own. (Ex. we go to a fast food joint and I think ordering the salad is the Healthy choice..... Most of the time that's completely false! Shocking I know! But at places like McDonalds they list the calorie counts out on the menu so you can go ahead and see how many you will be eating. At most fast food joints the salads are higher in calories then a burger or chicken. Here is why. they put fixings on that salad, sesame crisps, tortilla strips, nuts, berries etc.... then you need to watch the dressing most places say 123 calories for the salad then in fine print it shows the calories as 890 with the dressing. Dressings are AWFUL people!
I love Mcdonalds despite what critics might say I love it because I know exactly how many calories I am eating. I also encourage each of you to download the free app Myfitnesspal. I swear by this app. I can log every meal, it sync's with my map my run app which then adds in the calories i burned. you set a goal and it tells you how may calories to eat, how much salt to intake, how many carbs, and how much protein to eat daily. this is the best weight loss and maintenance app ever!!!! This past week I went to Reno on business and other then Starbucks there were no chain restaurants in our Resort. So I would go look at the menu and type in the food item from the menu. it taps into the national data base of every user and it pulls up all foods described that way. I usually pick the highest in calories to log when this happens so I don't over eat. better to over estimate and eat too few calories then under estimate and come home 5 lbs heavier. There are hundreds of Free apps to chose from but the goal of all are to help keep you on track.
Finally.....
Tip #4:
Workout -
I know what you are thinking But Im working, or on vacation...... Do I have to?
No you dont have to but do you want to hit your goals?
Every time I travel whether it be for work or fun, I always pack at least 1 change of workout clothing, and my running shoes. WHY you ask? ( or you are thinking , OH man she is a workout Freak!)
No NO NO!!!! I am not a workout freak, Yes I love to workout, I love to feel my body aching and sweating cause I know that is my body getting stronger, healthier and becoming the best version of me it can. That pain indicates that I have pushed myself past what others tell me I can or should do. It tells me I am training myself to be a champion, on the race track and in Life. I will be a champion mom who can play ball with my boys, a champion wife who can have fun with my husband and enjoy growing older together rather then whining about being old and out of shape. And personal success leads to success at work. When I feel better and look better I work better. But back to the Tip....
When I travel I make sure my running shoes are in my bag so I can grab them if my heals are to painful in the airport, or if I get to the hotel and want to hit the gym. Correction when i need to hit the Gym. You see when I work it is long days of phone calls, meetings and running myself crazy, usually after the 8-5 we have some sort of dinner every night or company function to attend. but I don't let that stop me. some trips depending on time zone I get up at 5 to workout. if work begins at 9 that gives me plenty of time to workout for 30 min to 1 hr, get back to my room, shower, do hair and makeup and even get in a quick call to the kids before work and school. In other cases I have been known to hit the Gym at night when work winds down after dinner. Even a 30 min run on the Treadmill is more then most people do and it is a quick way to release stress from the day, and burn off dinner.
Packing for this is easy! when Ryan and I got married I was your typical Girly Girl. I would go on a 4 day work trip and have a family size bag, my carry on ,my make up bag and purse.Ryan quickly nipped this in the bud and taught me to pack it all in a carry on. Now a 4 day trip equals 1 roll on bag and my over size computer bag, that doubles as a purse when I get there. OK OK 5 tips
Tip #5 -
PACKING:
Ok so how did I go from Family size bag, makeup bag, carry on and purse to - 1 Roll on Carry on bag and a over sized computer bag/purse mix. Easy.....
Ryan! LOL My loving Husband Ryan grew up traveling, his dad owned a sporting good manufacturing company and they were always traveling to shows and conferences. Ryan showed me a few Tricks.
1. Women you Don't need 4 pairs of shoes for this trip. Wear 1 pair of dress shoes with your outfit on the plane. Pack your running shoes, and maybe 1 other pair of heals. take black shoes that can go with anything. etc...
2. When you pack make up make sure you get the travel size or as I do go get a cheap set of 1 blush, 1 3 pack palette of eye shadow, 1 eyeliner, 1 mascara, and your base and powder. Lipstick is going in your purse/ computer bag anyway so no worries there. I call this my trip make up. it never leaves my inexpensive make up bag and it is always ready to go. it is small and compact easy to pack and light. I try to pack an older deodorant, and razor so I can just chunk them and don't have to bring them back. I always use the shampoo/ conditioner and lotions from the hotel( I know I know but it will ruin your hair) UMMMMM NO not in 4 days it wont! Trust me my hair lady told me it takes washing your hair with that stuff every day to make that kind of damage.
3. Finally Workout clothing. Take 1 pair of workout pants, one sports bra, and 1 shirt. every time you are finished working out use a little shampoo wash them in the bathtub or sink. Hang them up to Dry and boom ready to wear the next day. Trust me no one cares when you are working out in a hotel what you are wearing and you are sweating anyway!!!! This saves room and time. I do like to take a swim suit as well but I roll it up nice and small and shove it in a side pocket of my bag. This is in case my hotel has an indoor hot tub as I like to soak after I run.
I really hope these tips have helped. Remember no one is perfect, you will mess up but don't let it discourage you. Just get back at it. For every person who succeeds you don't see the 5 times they failed.
You can do this.
You deserve this.
Your family deserves this.
You are worth the commitment!
If you don't Love you and take care of you no one else will! And how can you Love others truly if you don't 1st love and respect yourself.
The pics below are from travel and workouts in hotel Gyms!!!
Virginia on work spring 2015, Virginia in the Gym 2015 same trip, Virginia for work trip and to run a half marathon in 30 degree weather, Nov 2015, Reno at a reception for work Last week, Reno after running 3 miles in the Gym 2016 last week. You don't go from point A pic taken of my and Ryan in 2008 to Point B pic taken in Reno last week, without Planning, Hard work and really telling yourself you are worth it!
