TRY IT: Stay Fit While You Travel

Image: puddy_uk

I’m working on a post of fitness-related apps and websites, but since it is taking 100 years to write…

One of the biggest challenges to maintaining a fitness program is having your schedule interrupted by holiday or business travel.

This is something I go through a lot and I’ve also failed often at adapting my diet and workout routine to the road. Over time, I’ve learned some tricks that have kept me on track so hopefully they will help you on your next vacation or conference.

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Start at Home

The absolute most important part of staying on track with a health lifestyle is planning. And that means pre-deciding where and when you will exercise, and where and what you will eat.

Do NOT let things get out of hand before you even leave the house. Just because you need to pack doesn’t mean you need to skip your workout and have a cupcake.

Schedule time to pack and organize….around your normal fitness schedule.

Next, figure out a reasonable time and method of getting in exercise while you are away from home. Pack the workout clothes and gear necessary to make this happen.

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Keep It Clean on the Road

Your first temptation will be the flight/drive to your destination. Yes, there is lots of fast food available in the airport and rest stops. No, you do not need to eat it.

Even if you can’t find a healthy dining option, there is almost zero chance that you won’t have a decent option available. McD’s has cut apples (skip the caramel sauce), grilled chicken salads and sandwiches, and bottled water. Most fast food places have some version of a healthy option. Plan to get that and then actually do.

Alternatively, you can pack your own food for the trip, using a mini-cooler if necessary.

Take any opportunity to do a few laps in the airport or to take a walk around the parking lot when you stop to stretch your legs during the drive.

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…And at the Hotel

Here’s where your resolve starts to wear down a little. Room service, anyone?

While you probably can find a decent option from the hotel menu, why not get out of your room and take a walk or jog to the nearest grocery store?

Most large groceries in the US now offer fresh salad and sandwich options, not to mention yogurt and cut fruit/veg.

I also buy plain packets of oatmeal and make them using the hotel’s coffee machine. Put the oatmeal in a disposable paper cup, fill the coffee machine with water, turn it on. The hot water will cook the oatmeal and you can add berries, nuts and sweetener as you like.

And I’m positive that you booked a hotel with a gym right? Even if you forgot that detail, hop online to find the nearest park or one-day gym pass. Another option is to check out your hotel’s in-house TV network. A lot of them now offer video workouts with cardio, yoga and bodyweight strength-training options.

With a little bit of planning (ok, and some will-power), it is possible to stick to your fitness program during vacations and work trips. I’ve always thought it was kind of weird that people use travel as an excuse to pig out and skip exercise. You’re on a break from your town, not from your body!

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What are your tricks and tips for eating well and staying fit on the road? How do you curb the temptation to indulge while away from home? Share your thoughts in the comments!

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TRY IT: Pay for Skipping the Gym

Image by redjar

The Freakonomics segment in the New York Times today highlights a trial program in Boston that financially penalizes gym members for skipping a workout.

Gym-Pact works with pre-existing gyms to offer members discounted rates. The catch is that you have to show up to your agreed upon workout sessions or be fined for the missed workout.

The program allows you to decide how often you hope to work out and also what your personal fine is for missing a day (the minimum is listed on their website as $10 for a single workout and in the NYT article as $25 for failing to turn up in any given week).

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Money Where Your Mouth Is

This is an outstanding idea for aspiring gym-goers who need a little bit of external motivation.

Most of the time skipped workouts are a question of inertia rather than any real conflict. Providing an immediate form of motivation – rather than promises of long-term health or weight loss – could get you off the couch even when you sort of don’t really feel like it.

Allowing you to choose your own punishment is also brilliant and reminiscent of the income-adjusted speeding tickets in Europe. The penalty needs to mean something or the behavior won’t be modified.

With the ability to change your penalty level during the program, you can also feel out your own sweet spot, raising your charges until you know you won’t miss that zumba class.

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For the Rest of Us

You’re probably wondering how this helps you since chances are you don’t live in the Cradle of Liberty (I didn’t make that up).

You can start by encouraging your gym to join Gym-Pact but short of an instant nationwide expansion, you’re probably going to have to DIY this thing.

Find a sibling or frenemy who would love to take your money and make a deal with them. You bring proof of gym attendance back (stamp from your gym, heart rate monitor results, a photo of you sweating all over that day’s newspaper) or they keep your hard earned cash.

This could also be fun for a group of friends or small office. Everyone who skips a workout adds cash to the pot which can is raffled among the participants who DIDN’T miss any workouts that month. Or you could share the bounty and have an office pizza party!

No, seriously, you can’t. I forbid it.

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Lots of people reward themselves for working out with new clothes, gadgets or equipment for sticking with an exercise program. Have you ever pre-planned a punishment if you skipped workouts? What are other ideas for negative reinforcement besides paying a fine? Do you think parting with your cash would get you off the couch or are you lazy enough to pay for playing hooky from the gym? Tell me what will work on you in the comments.