Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Work and travel – two things that sometimes work against a person’s ability to stay on track with a consistent routine to reach/maintain their health and fitness goals. When they’re combined as work travel, it can be a different ball game altogether.
In some extreme cases, such as the one shared by this FitTRAC member, your work travel will have you in a foreign country for multiple weeks – talk about a change in scenery! So how does one keep up with your fitness goals when you’re constantly on the move working and not at your regular place of living? Let’s explore:
“Hey Coach Darren, I’m about to embark on a 5-week work trip to Europe and I’m concerned about how I’ll maintain my fitness routine.
At home, I’ve established a steady habit of working out 3-4 days a week, but with the intense schedule and unfamiliar environment abroad, I’m at a loss. I’m unsure about the availability of gyms or suitable spaces for exercise, and I’m worried about the potential disruption to my diet and exercise regimen.
How can I effectively manage to keep up with my fitness goals while also making the most of my time abroad, embracing new experiences without losing the progress I’ve made back home?”
There’s no doubt that a trip of this distance and length will be disruptive to your routine, but you can still stay on track! Thanks for the question, I hope these tips help you maintain your progress (and enjoy Europe some even though you’ll be there mostly for work):
Explore Active Sightseeing & Incorporate Mini Workouts Throughout the Day: Turn sightseeing into a fitness opportunity. Instead of buses or taxis, walk or rent a bike to explore the cities. This not only gives you a unique perspective of the place but also helps you stay active.
Consider joining walking tours or hiking nearby trails. You’ll be surprised how much exercise you can get while soaking in the sights and culture.
If setting aside a specific time for sightseeing will be limited, try integrating mini workouts into your day. This could be as simple as doing calf raises while brushing your teeth, taking the stairs instead of the elevator, or even a quick 5-minute stretching session between meetings.
Utilize FitTRAC’s Virtual Resources: With technology at your fingertips, you can access a plethora of our on-demand, joint-friendly workouts that can guide you through efficient workouts regardless of your location. Whether it’s a 20-minute cardio/core session or a calming yoga routine, there’s something for every busy schedule.
For non-FitTRAC members, try staying accountable with virtual check ins. Maintain motivation and accountability by checking in with a fitness buddy or family member back home. Share your daily activity, challenges, and achievements. Sometimes, just knowing someone is cheering for you can make a huge difference in staying committed to your fitness goals while abroad.
Prioritize Healthy Eating Choices: Staying healthy isn’t just about exercise; it’s also about what you eat. Try to maintain a balanced diet even while enjoying local cuisines.
Opt for meals with a good mix of protein, vegetables, and whole grains. Stay hydrated, and be mindful of portion sizes and snacking habits. Remember, it’s okay to indulge a bit – you’re on a trip, after all!
Remember, every step counts towards your fitness journey, even miles away from home. Stay focused and enjoy your travels!
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.