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Keep Your Training & Nutrition Mojo Going On Vacation


Summer travel doesn’t need to sideline your training. With a little planning, you can make this your fittest summer yet.

Plan your training:

When planning your trip, block out periods of time when you plan to run or walk. You can decide to use the hotel’s treadmill, use online resources to map a route ahead of time or just go explore. Having the time planned ahead of time will help you stay consistent with your workout even when you are jet lagged or tempted to just sit around and relax for that time. We all know that we feel better mentally and physically if we get our daily running fix.

Be sure to stretch! Sitting on airplanes or in vehicles for long periods of time can make your muscles tight. Stretch as soon as you arrive at your destination and several times throughout the day.

Pack your own food for the flight or drive:

Eat well. Some people have digestion problems when they are traveling. Try to eat as “normal” as possible as you would at home. If possible, purchase fruits, vegetables, and whole grains for your car ride, plane travel, and/or hotel room to aid in the digestion process. Below are a few more nutrition tips to consider while traveling.

  • For sandwiches, use salsa, relish, ketchup, or mustard instead of mayonnaise.
  • When shopping for sandwich bread, choose smaller, whole grain varieties.
  • Pack a lot of fresh vegetables (tomatoes, broccoli, cauliflower, carrots, celery) along with a lower-calorie dip.
  • If you are going to pack chips and snack foods, choose tortilla chips made without partially hydrogenated oil, pretzels, and air-popped popcorn.
  • Pack a bottle of water for each family member. (If you are flying, keep the bottle empty untll you get through security, then fill your bottle before boarding the plane).
  • Pack healthy, travel-well snacks: apples, pears, baby carrots, peanut butter and jelly sandwiches, and string cheese.

Tips for Dining Out While Traveling:

  • Share your food.
  • Does your meal look a little big? Ask for a “doggie bag” right when your meal arrives and put half of your plate in to it.
  • Consider choosing foods that are steamed, broiled, baked, roasted, poached, or stir-fried.
  • Ask for your meal to be served without butter, margarine, or gravy.
  • Ask for salad dressing served on the side and use only a small amount.

Let’s make this the healthiest training summer yet!

Coach Carol

Carol Frazey is a lifelong runner with a mission to educate and motivate individuals to make small changes each day to live healthier lives and to have fun while doing it. She is the coach and owner of The Fit School and leads our Jump Start into Running Clinics. Her next Jump Start session starts on Monday, July 10th.