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)!
As the warm months roll in, so do the social gatherings, vacations, and special events. That can also mean changes to your weekly routine – and potentially changes to your health and fitness routine!
This week, we have a question from one of our FitTRAC members who’s facing a particularly busy summer. He was worried about how his upcoming schedule for the next few months might throw a wrench into his progress towards his goals:
“Hey Coach Darren, I’m traveling for four weddings this summer and have three more weekend or holiday trips planned between May and September.
I’m really excited about all the upcoming social events and getting to see friends and family, but I’m also worried about how to stay on track with my health and fitness goals during this busy period. I know that I’ll be tempted by delicious food and might struggle to find time to exercise.
Do you have any tips for maintaining a healthy routine amidst all the travel and festivities? I don’t want to undo all the progress I’ve made so far.”
Balancing a busy social calendar with health and fitness goals can indeed be challenging, but with a bit of planning and mindfulness, you can enjoy your summer without losing sight of your progress. Here are my top three tips:
Plan Ahead, Stay Flexible, Incorporate Activity into Social Plans, and Prioritize Active Transportation: Before each trip, take some time to plan. Look up local gyms, parks, or fitness centers near your destination. Pack portable workout equipment like resistance bands or a jump rope. Set realistic goals for each trip, such as aiming for 30 minutes of activity each day.
Flexibility is key too—adapt your workouts to fit your schedule, whether that means a morning run, a quick hotel room workout, or a stretching session by the pool.
You can also turn social events into opportunities for physical activity. Suggest a group hike, a walk around the city, or a friendly game of beach volleyball. This way, you’re combining exercise with socializing, making it easier to stay active without missing out on the fun. Even dancing at weddings or events counts as a great workout!
Whenever possible, choose walking or biking over taxis or public transportation. Exploring a new city on foot or by bike not only helps you stay active but also allows you to see more of your destination. Plus, it’s a great way to burn extra calories and keep your fitness routine exciting and varied.
Make Smart Nutrition Choices & Mindful Eating Strategies: While it’s tempting to indulge at every event, balance is crucial. Start your day with a healthy breakfast to set the tone. Pack healthy snacks like nuts, fruits, and protein bars to avoid reaching for unhealthy options.
When dining out, opt for grilled or baked proteins, lots of veggies, and whole grains. Don’t deprive yourself—enjoy your favorite treats in moderation, and compensate by making healthier choices at your next meal.
Practice mindful eating by being aware of your hunger and fullness cues. At events, fill your plate with healthier options first, such as salads, vegetables, and lean proteins. Allow yourself to enjoy treats, but savor them slowly and stop eating when you’re satisfied, not stuffed. Also, try the “one plate rule”—limit yourself to one plate of food to avoid overeating.
Stay Hydrated and Rested: Hydration and sleep are often overlooked but are essential for maintaining your energy levels and overall health. Carry a water bottle with you and set reminders to drink regularly. Prioritize sleep by creating a relaxing bedtime routine, even when traveling. If you’re at a social event, try to limit alcohol and caffeine intake, as these can disrupt your sleep patterns and dehydrate you.
Remember, the key to staying on track is consistency and making small, sustainable choices that align with your goals. Enjoy your summer and all the social events it brings while keeping your health and fitness in mind.
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.