Secrets to Eating Right and Training While Traveling


After losing over 60 pounds I took a job in sales and was scared to death I would gain the weight back.  Here are my secrets to maintaining my lifestyle and with it my weight while on the road traveling.


4 Secrets to Traveling and Eating Right


  1. Breakfast. If the hotel offers a free continental breakfast

grab a piece of fruit and a yogurt or a couple of hard-boiled eggs with

whole grain toast.   Pack your shaker cup and a few baggies of protein before you leave.  This is your plan B.   Have a shake on the way out of the hotel.


  1. Snacks. Gas stations are great for snacks. They all have jerky, protein bars and mixed nuts.Grab one or the other and a bottle of water or diet beverage and get

back on the road.


Note: When you top off the tank of the rental car enroute back to the airport, gas stations are a great place to get a snack. They are also a third of the price of food at the airport.


  1. Lunch. Grilled chicken breast salad.


  1. Dinner.Largest piece of red meat on the menu, salad and a side of vegetables.  Ask that they hold the bread basket.  Funny, but when you order the 8 oz filet medium rare, the salad and vegetables no one is aware you are watching what you are eating.


4 Secrets to Traveling and Training


  1. Get your workouts in before you travel. Plan your off

days for your travel days. If you are going on vacation and will be gone

for an extended period of time, plan a week or so off from exercise. You

will return full of renewed enthusiasm to be back training in the gym.


  1. Most hotels have some type of equipment. Call ahead or check online if your hotel has an exercise facility onsite. If there is cardio equipment, start your day with 20 minutes of High Intensity Interval Training.  If they have machines do a circuit.  Three sets of ten repetitions of each exercise on each machine, rest 30-60 seconds between sets.


  1. Call the hotel and ask about local health clubs. Sometimes

they are even able to secure a free gym passes to local facilities.


  1. Hit the road. Some vacation destinations are great places to put a few

miles on your walking or running shoes while seeing the local sites. Just make sure

your route is safe. In fact, some communities have running tours, so

you go for a run and see the sites. Grand Rapids, Michigan is one such



#EatbyColor @EatbyColor

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.


#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong


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