Travel Fit during the Holidays, by Darlene Adamusik, VLCE

This season coming up will be a lot of traveling. Our health and fitness is usually jeopardized based on poor food choices at the airport and lots of sitting around. We tend to indulge, spend a lot of money, and feel guilty about it. I have the solution for you, no more excuses of blaming your travel. There are 6 easy steps to make it work. There is no reason why you can’t do it.
Here are my 6 steps of making the right choices while traveling and staying fit:

Here are my 6 steps of making the right choices while traveling and staying fit:

Step 1: Bring you own food to the airport or during long drives. Save your money and pack your own food. Don’t get anything from the airport because there are no healthy choices and it’s over priced. What I like to use when I travel is my 6 Pack Bag. I’ve been using 6 Pack Bags for more than 3 years, and love them! The bags are insulated and it comes with plastic containers and ice packs. They come in numerous sizes, styles, colors, extremely convenient, and TSA approved. Having a 6 Pack Bag will help you stick to your plan, save money while you’re away from home, and prevent you from making poor decisions.

Step 2: Pack the right stuff on you carry on bag. There is some stuff you will need in your carry on.
This is what I would recommend:

• Bring a blender bottle. You can save money on buying airport water and it’s also handy for quick shakes, if you don’t want to carry actual food. Once you cross the gate, fill your water, and stay hydrated.
• Prepare zip blog bags of your favorite plant base protein powder. I personally like the brand NutraSumma Fermented Pea Protein and Growing Naturals Rice Protein, because it tastes amazing, it’s not grainy, it’s creamy, and it’s smooth. It has the right amount of protein, fat, and carbs to control your glucose level so you are feeling satisfied. This will stable your metabolism from crashing.
• Make your own protein bars or get Go Macro Bars it’s gluten free, no sugar added, all natural ingredients. I am obsessed with Apple Walnut and the Peanut Butter Protein.
• Pack your vitamins because with all the traveling and stress, we need to avoid getting sick. Load up your Vitamin C and don’t forget your B6.
• As mentioned in step 1, bring your own meals. I pack in all my meals for my trip in my 6 Pack Bag backpack, which is my carry on bag.
• Bring your own gym equipment: Jump rope, TRX, or Resistance bands. I love using the Skimble app, because it’s packed with thousands of workouts and a customer training programs. They specialize from bodyweight, quick strength building routines, pilates, yoga, and other variety of workout equipment.

Step 3: Wear comfy clothes. Don’t dress up, I don’t understand why wear heels to the airport. Wear sneakers and a workout gear, because you can workout while you are waiting to board.

Step 4: Exercise at the airport. Here are some tips without looking obvious.

• Use the stairs, not the escalator.
• Run to your gate; pretend you are about to miss your flight (I do that all the time, great exercise when you have a weighted book bag).
• Don’t sit by your gate, walk around the airport while waiting for your departure. Sitting too long holds water weight on your gluteus and thighs. Plus you will be sitting long hours on the plane, take advantage, and get that blood flowing.
• Do lunges and squats with your book bag.
• Do squats every time you pick up your bag.
• Some airports have yoga classes so take advantage of that.
• Stretch

Step 5: Workout wherever your destination is, make it your priority. Here are some routine ideas that are short fast and will get you moving.

• Download Skimble app- Free workouts with a trainer http://www.skimble.com/people/5471121
• For 20 min do 10 pushups, 15 squats, 20 sit-ups, and repeat till 20 minutes is up.
• Wake up early and do a 10-minute run wherever you are. Explore the city. If you don’t want to run, then walk, it’s better than nothing.
• For 15 min do a Book Bag workout, 10 each of squat jumps holding a book bag, pushups with a book bag on, and rotation lunges while holding your book bag.

Step 6: Make smart choices when going out to eat with your Family or Friends. If you plan on eating out every day while traveling, then you can’t say you only live once, because you will regret how you feel after your trip. So make some healthy choices. Here are some of my tips when going out to the restaurants:

• Avoid the free bread dishes. You will save yourself calories; normally one will be 300-400 calories. Why pack up the extra calories and carbs, save room for dessert (haha just kidding).
• Drink a glass of water before your meal comes to your table. Try to fit 3 glasses, which will help you feel full and it will help flush out the sodium. Restaurant meals are packed in high sodium, usually more than your daily intake.
• Do not choose pasta dishes, it’s loaded of high sodium, fat, and carbs more then you need.
• Skip the appetizer, unless it’s your main meal.
• Choose salad, not fries, and dressing on the side.
• Do an open face veggie burgers (don’t eat the top bun) or make it protein style (lettuce wrap).
• Avoid creamy soups, creamy sauces, and creamy dressings. It has high sodium and fat. They all add up if you combo with other meals.
• Avoid fried meals look for grilled or broiled foods.
• DRINK MORE WATER!!!
• Skip the dessert or take a bite from someone else. Save the money and you get a taste.

Now if you are at a Family dinner, here are my tips:

• Drink a lot of water!
• Choose one protein (whole hand size).
• Load up with unlimited veggies, only if it’s not covered with mayo, creamy sauces, or anything like that.
• Choose only 2 side dishes of 1/4c each (optional).
• Skip the dessert or take a bite, unless it’s from my e-book “The Affordable Vegan Diet”, or my Dar-licious recipes.

Well those were my 6 steps on how to travel fit during the holidays. No excuses! Remember take charge of your life!
Darlene Adamusik, VLCE is a health and fitness professional with more than 15 years of experience. Certified as a Main Street Vegan Lifestyle Coach & Educator. After transitioning to a vegan lifestyle in 2013 she became extremely passionate about veganism and helping others transition to a whole foods, plant-based diet. A five-time NPC nationally qualified bikini competitor she has competed in Spartan Races. Darlene’s goal is to provide you a creative, effective, and long-lasting nutrition tips. Follow her on Integra @DarleneHealth. Follow her on Instagram, Facebook and Twitter.