Healthy Nutrition While Traveling

Hey team!

With Summer upon us and COVID times nearly over (maybe), people are off traveling more

again and getting up to more adventures, which is awesome to see.

I do believe we all need a break mentally and physically, and a good vacation can be just what

the body needs for a good reset. So let your body enjoy the rest and enjoy those extra treats

and delicious on the town meals, but keep in mind, you still want to have the energy to keep up

with your daily activities/adventures you have planned! So below I have shared some of my

tips/tricks for making sure you’re getting some healthy food options on your trip. And you’ll keep

more of your routine and the habits you’ve built for when you get back. It’s a Win Win!

1. If flying somewhere it can be hard to bring a lot of food with you. When you land in your

destination, find the local Grocery store, and stock up on essentials. If you’re road

tripping, bring some of the below with you, and be prepared to stop along the way to

restock!

2. Protein! Usually when traveling we eat out a lot, and while those restaurant meals can

be filling, they are usually higher in fats and carbs, and usually don’t have enough

protein. I always buy the smallest tub of Protein powder I can find (about 16 servings), or

if they have single-serve packs, buy enough to last for your trip, or even pre-made

smoothie drinks with protein is a great option. I will also buy some Jerky to get in

throughout the day, and can easily be stored and brought with you for an easy snack.

3. Speaking of Healthy snacks, if you’re spending a lot of time sightseeing or maybe all day

at the beach, it can be hard to get full meals, so to keep yourself from starving, stock up

on some snacks; fruits and veggies, crackers, maybe with hummus or some other

alternative to go with them, deli meat, protein bars (check for the good ones, ones in low

sugar!), etc. These snacks will keep you from getting drained and also overeating when

you are out. Plus, eating out for every meal can be very expensive, so bonus, this will

also save you money in the long run!

4. Can you eat one of your meals at the place you are staying? I always check if the room

I’m staying in has a fridge and/or microwave. This will also determine what type of

snacks to get, or if you can have any meals ready to go. If I can, I'll plan to have

breakfast at the hotel. My last trip, I bought Instant Oatmeal cups that you could just fill

with water and pop in the microwave. I'd add some fruit and protein, and boom, I had a

good breakfast! If you have a fridge, you could also get some yogurt, or milk and plan

that way.If you also have a fridge, you could buy some pre-made lunches/sandwiches

and bring with you for the day as needed.

5. Stay hydrated! Either bring water bottles with you to fill up, or grab a case of water when

you get to your destination. A lot of the time we also just get drained when we are

dehydrated, so stay prepared and drink lots of water!

I’m sure there is a lot more I could get into, but these are some of the basics for maintaining

your health goals while on vacation. Personally, I love the break from my usual food routine and

it makes me thankful to get back to it after I’ve enjoyed some good tasting food, but I also want

to make sure I keep myself energized and that I still get enough food and nutrients even while

on vacation!

We spend lots of the time in the gym, and no that won’t all wither away from a short

time away from the gym, but if we can do just a little bit extra to maintain while gone, it won’t feel

as awful when we get back. I hope you found this helpful and please share any tricks you have

for staying on top of it while away :)

- Coach Tia

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TRAINING WEDNESDAY THURSDAY

WARM UP: ROWLING 3 X 200M

STRENGTH: DEADLIFT - 3 REPS @60% e90S X 8

Don't go too heavy on this... aim for perfect technique and crisp clean reps!

WOD: PARTNER MAYHEM

Complete as many rounds as possible in 24 mins of:

PARTNER 1

10 Pull-ups

10 Alternating Pistols

20 Single Dumbbell Hang Clean & Jerks, 50/35 lbs

PARTNER 2

max rep Assault Bike Calories - THIS IS YOUR ONLY SCORE FOR THE WOD!

Tech Notes

Both partners working at the same time - one person doing the pullups, pistols, and DB while the other is accumulating calories on the bike.

Your score is your total calories on the bike, so just enter one overall score into BTWB!

Scale pistols to a box if unfamiliar with them or if working towards a full rep. Be gentle with them as they can be stressful on the knees and back!

FG3: scale db to 25/40, pistols to a box, half rep pullups

FG2: assisted pullups, scale db

CP1: CTB

CP2: 7 bar or ring mussies, 50/70lb db