{"id":2952,"date":"2023-04-27T06:02:38","date_gmt":"2023-04-27T06:02:38","guid":{"rendered":"https:\/\/atp.fitness\/hk\/?p=2952"},"modified":"2023-12-11T14:04:16","modified_gmt":"2023-12-11T14:04:16","slug":"leisure-travel-vs-your-goals-6-tips","status":"publish","type":"post","link":"https:\/\/atp.fitness\/hk\/blog\/leisure-travel-vs-your-goals-6-tips\/","title":{"rendered":"Leisure Travel vs Your Goals \u2013 6 Tips"},"content":{"rendered":"\t\t
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Leisure Travel vs Your Goals \u2013 6 Tips<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\nHow to keep up your fitness now that you can travel again\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Now that we are all have the travel bug again, many of us will be booking holidays, either to see friends and family after far too long apart, or just to enjoy the luxury of being in different or more exotic surroundings for a while.<\/div><\/div><\/div><\/div><\/div><\/section>

It can be very tempting to push your health and fitness goals to one side for a couple of weeks and dive head first into the hotel buffet (if you\u2019re on holiday) or have 3 helpings of delicious homemade dessert (if your mother is anything like mine).<\/p>

But actually it can be easier than you think to have a fantastic time away without derailing the achievements you made in the months beforehand.<\/p><\/div><\/div><\/div><\/div><\/div><\/section>

We\u2019ve put together some simple strategies for you to adopt during the holiday season, starting with the flight itself, right through until you\u2019re back in your own home.<\/h2><\/div><\/div><\/div><\/div><\/div><\/section>
Although some trips can be a stressful mix of social obligations and meals you haven\u2019t chosen, with a little forward planning there is no reason why you can\u2019t maintain or even make progress this Christmas and New Year.<\/div><\/div><\/div><\/div><\/div><\/section>
  1. Before you leave<\/a><\/li>
  2. At the airport or on the flight<\/a><\/li>
  3. The golden rules of nutrition<\/a><\/li>
  4. Sleep and jet lag<\/a><\/li>
  5. Working out in a strange place<\/a><\/li>
  6. Own your choices<\/a><\/li><\/ol><\/div><\/div><\/div><\/div><\/div><\/section>

    1. Before you leave<\/h3>Before you even head for the airport, think about when you first get home. It might be late, shops might be closed, and your refrigerator is likely to be empty.<\/div><\/div><\/div><\/div><\/div><\/section>
    Why not throw together a couple of healthy, protein-rich simple meals for your freezer so that you have something to hand upon your return? Chicken or salmon and vegetables, a frittata or even something more substantial like a bolognese sauce all freeze well and are excellent choices.<\/div><\/div><\/div><\/div><\/div><\/section>
    If that sounds like too much to think about before your trip, just make sure you have some frozen spinach, broccoli and berries in your freezer as well as some protein powder so that you can make a nutritious smoothie.<\/div><\/div><\/div><\/div><\/div><\/section>

    2. At the airport or on the flight\u200b<\/h3>There are 2 approaches here;\u00a0 one is to try and stick to your current plan as much as you can and controlling all the variables by having a meal before you leave home and bringing your own snacks for the plane.\u00a0 You can drink water at the airport and on board and either fast for the duration of the flight or pre-order a low calorie meal from the airline website.<\/div><\/div><\/div><\/div><\/div><\/section>

    The other approach is arguably a little more \u2018festive\u2019. Allow yourself a little flexibility (for example one glass of something in the airport lounge or before takeoff) and be very mindful of your choices when selecting food.<\/p>

    Opt for lean proteins and lots of vegetables, while keeping anything you can\u2019t easily identify off your plate (by this we mean any sticky sauces laced with sugar or fat, or creamy pasta sauces in which the ingredients aren\u2019t immediately obvious).<\/p><\/div><\/div><\/div><\/div><\/div><\/section>

    3. The golden rules of nutrition<\/h3>First things first. No meal, no matter how decadent, will cancel out months of hard work and consistency with your fitness and diet. However, one meal that turns into a weekend and then a week of poor choices will definitely have an effect on your progress.<\/div><\/div><\/div><\/div><\/div><\/section>
    When faced with an important family event or the chance to dine at the restaurant of your dreams, simply ask yourself if you feel it\u2019s worth it to delay your body composition goal by a month or 2. In some cases, it might be! The important thing to remember is that you are making the choice.<\/div><\/div><\/div><\/div><\/div><\/section>
    For every action, there is a reaction, and as long as you are aware and confident in your choices we will support you all the way.<\/div><\/div><\/div><\/div><\/div><\/section>
    For those of you who may find it difficult when faced with food choices you aren\u2019t used to or who have limited say in the grocery shopping (perhaps staying with the in-laws or friends of friends), here are some very basic guidelines that will help you make sensible choices:<\/div><\/div><\/div><\/div><\/div><\/section>