Stay healthy, fit while traveling this spring

2/25/09 Posted in Cover Story  |  1 Comment

Soon a lot of us will be traveling. Regardless of your reason for traveling, it is a constant challenge to eat healthy and stay active on the road. Here are five things that you can do to prepare yourself and stay fit.

Pack some nutrition bars and other vital nutrients

No matter how hard you try, it will be a constant battle to eat well. I recommend taking a few key things to act as an insurance policy for your body. To make sure you get your Omega-3 fatty acids, pack some fish oil capsules. For your micronutrient needs invest your money in a whole food based multi-vitamin/ mineral, phytonutrient supplement. Stay away from cheap brands at the grocery store. Visit a health store and ask for some help when choosing a whole food based supplement. I would also pack some whole food nutrition bars as well.

Pack a Superband

These multi-functional bands are cheap, easy to use, and can fit in the smallest pocket in your traveling bag. You can perform endless amounts of exercises right in the convenience of your hotel room. I would recommend the following 20 to 30 minute routine after a general five minute warm-up. Perform two to four rounds of the following circuit for 10 to 20 reps of each exercise, all using the Superband:

• Various Squats

• Various Lunges

• Squat, Bicep Curl, Overhead Press

• Chest Punch

• Standing Rows

• Diagonal Chops

You can purchase a half-inch band online for $12.95.

Stay as active as possible. (shopping doesn’t count!)

If you are planning a spring break trip I am sure your main focus is resting and relaxing with a drink in your hand, and walking around shopping and sight seeing. While I do highly recommend relaxing for health, I bet you will feel better if you decide to engage in some other activities. You can choose anything from swimming and other water activities, to playing your favorite sport in the sun, to going on an all-terrain hike. There is plenty to do anywhere you travel. Be creative and have fun! Your body and mind will thank you.

Start and end the day on a good note

Start your day with a good breakfast such as a bowl of oatmeal with fruit and nuts, an egg white omelet with fruit, or an organics bar. You could also compliment this with a quick, early morning workout. This will help your metabolism stay high throughout the day, and reduce your food cravings. Ending the day in this fashion makes for a great combo to offset some of the bad habits you might get involved in the rest of the day. 

Try interval training

Odds are you won’t have a lot of time to work out, nor will you want to take that much time to even think about it. That is where some high intensity interval training comes in handy. It can take as little as 10 minutes, and can ramp up your metabolism and energy levels all day. You can try anything from doing springs or walking fast on the beach, using the treadmill or elliptical in the gym, to multiple pushups, pull-ups, lunges, and planks with minimal rest. Performing a lot of work in as minimal time as possible equals big-time results.

Justin Grinnell is a trainer at the Michigan Athletic Club. Grinnell has trained professional athletes and beginners alike. Reach him at 517.364.8888.