So I’m getting ready for another trip. Sometimes I’m traveling to a speaking event, sometimes to a seminar or conference and sometimes I’m blessed to be able to travel with my family. As I began packing for my upcoming trip, it occurred to me that even before packing my clothes, my priority is to pack all of the things I need to keep me fit and healthy on the go.

While I’m at these events, I often see some really unhealthy choices available and it’s no wonder why many of us return with the “souvenirs” of a few extra pounds and a feeling of being a little more unfit than before we left. Is there a way to stay fit and healthy while you travel? Definitely! It all starts with a plan. Here are my “7 Strategies for Staying Fit and Healthy While Traveling.” I invite you to give them a try and even print and keep this in your suitcase so you’ll be armed and ready with the tools you need the next time you hit the road.

1. Workout clothes/sneakers: Let’s face it, when you open your suitcase and see the clothes it’s a reminder to put them on and get a workout in.

2. Shake mix: Instead of high fat, high sugar, calorie loaded hotel buffets (which are expensive too) I always pack a healthy shake mix made from all natural, grass fed cows whey protein concentrate, is cold pressed (which protects the nutrients from being broken down) and nutrient dense. I choose mixes that are naturally sweetened, filled with quality protein and has nutrients which keep me filled, fueled and energized.

3. Vita Coco coconut water: Low in calories, Vita Coco contains a natural source of electrolytes we lose when sweating, it’s thirst quenching and comes in great flavors. My favorite? I add Pure, the regular variety, to my smoothies and always keep the pineapple flavored in my bag-yum! Vita Coco is not from concentrate so it’s the closest thing to sticking a straw in a coconut. The Tetra Paks also travel really well and need no refrigeration before opening-perfect to throw in my suitcase or carry on bag. Your kids will love these too so keep enough on hand so you have what you need when you need it!

4.  A shaker cup: Ok, so you have your smoothie mix and Vita Coco (or water for mixing). The shaker cup acts like a portable blender. The shaker ball in the middle thoroughly mixes the shake mix with the liquid for a great smoothie.  You can find these in most supermarkets, fitness or health food stores.

5.  DVD’s and a resistance band. I leave fitness DVD’s in my computer bag and always have a resistance band in my suitcase. This way, I can get a great workout right in the comfort of the hotel room and can avoid waiting for the right piece of fitness equipment to be available in the hotel gym. This is also the perfect option for those who want to roll out of bed and get their workout in vs. risking passing fellow conference attendees on route to the gym without being hair and makeup ready. J

6.  Healthy snacks: Whether you’re flying, driving, sitting in a conference, seminar or simply have a long day ahead, you need the right “fuel” to keep you nourished and able to focus. What are my picks? Low sugar protein bars, almonds and some quality dark chocolate to satisfy my sweet tooth when cravings hit. A little bit goes a long way and the right type of dark chocolate has amazing antioxidants which are good for you!

7. A strategy and some non-negotiable rules: Since travel often offers us an opportunity to fall off track…making it even harder to get back on once we get home, I’ve found that going into a trip with a plan always helps. My plan also has a few non-negotiable rules which I honor whenever I can. My strategy?

• I pack everything I need before my trip (and a little bit more for unseen scenarios and for others you may want to share with)
     
• When I’m there, I workout in the morning before I come up with excuses not to
      
• I drink my healthy shake made with my shake mix, Vita Coco and shaker cup
    
• I make sure I have healthy bars, almonds and water/Vita Coco packed in my bag to drink throughout the day

As far as non-negotiable travel rules go, here are mine:

• If I see the stairs, even though the escalator is right there, I must take them
  
• If I’m staying on the 10th floor or lower, I use the stairs instead of the elevator
     
• During meals-I pile healthy foods on my plate and leave room for a taste of something unhealthy if I really want it
      
• I acknowledge my success and feel great about my effort to stay on track when I travel!

Wishing you a safe, healthy trip! Which of these strategies will you try? I’d love to know, comment and share!