5 Diet Tips while Traveling + #1 Fit Tip
Coach Natalie Rose here with NRXFitness
and today I am going to go over with you
the top five diet tips you can implement
while traveling so you can continue to
stay on track towards your goals and
so that afterwards you don’t feel
completely guilty for throwing away
all your hard earned work or have any
remorse about the actions that you were
making while you are traveling and away
from your normal routine.
And then at the end I’m going to add
one fit tip also as a bonus that you can
implement while you’re away
so you can stay on track.
So let’s go ahead and begin.
The number one tip is to not rely
so heavily on snacks and snacking.
Now this is something that
I did for many, many years,
wrong until I realized that I needed to
be more so focusing on whole foods and
not necessarily the little bitty snacks
here and there because truly snacks
aren’t ever going to actually
completely satisfy us. And if they do,
we have to eat typically
an abundance of them.
And typically whenever
we’re snacking on items,
they’re not the most healthiest option.
That’s going to help support our
goals in the long run. So for example,
the number one snack that
I see everybody’s snacking
on is trail mix and nuts
and seeds. And yes, nuts
are really healthy for you.
There is nothing wrong with consuming
nuts, however, nuts are super,
super dense in regard to the calories
that they have in them per serving.
So just going to give an example.
I had a client the other day,
she binged on Macadamia nuts.
Macadamia nuts are super,
super calorie dense, very high
fat, very healthy for you. However,
and less than 15 minutes, she
consumed 500 – 600 calories in nuts.
I just want to say that there is nothing
wrong with eating a whole bunch of
nuts, but anything in
excess is never good for us.
And I would have much rather her have
had the macadamia nut binge them and ice
cream binge or an Oreo bench. So yes,
it’s all about choosing better and
not being perfect. Nevertheless,
you can easily eat 500 calories of nuts
in one sitting or even throughout the
day on top of everything else that you’re
eating and not even realize it because
even though yes, when
we eat more fatty foods,
it can sometimes be a little
bit more filling. But again,
it just depends on what your
total overall diet is for the day.
So I know I cater to a
lot of keto people. Now,
regardless if you’re keto or NOT keto…
These tips are going to
apply to everybody. So yes,
nuts are a great foods to
have while you’re on keto ,
but I would much rather have you
focusing on consuming protein,
which is going to bring me into my
second tip for you to implement. However,
before I go into tip # 2, I just
want to conclude a recap with this.
I’m not saying that snacks are bad
for you and not to stock up on snacks.
I actually do want you to have snacks,
but I don’t want that to be your main
focus and priority and the only thing that
you rely on. And then simultaneously,
I’m not saying to not snack on nuts,
but once again,
be very aware and be cautious of how
much you are consuming and to sure that
they’re quality nuts so you have
the choice. Always choosing raw,
organic or sprouted nuts.
That’s going to be your best bet and
really staying away from the trail mix.
With all of that being said,
my tip #2 is to actually rely on meals.
Focus on actual food that you
can eat every single meal,
making sure that you’re having between
20 to 30 grams of protein every time you
eat and making it a point to actually
have very protein dense meals.
So what is protein?! Chicken,
ground beef, turkey, steak,
all of those are great protein sources
for you to have and to be true if you’re
traveling or not. This should always
be the standard protocol for you.
Making sure you’re having a nice
full protein focused breakfast,
a snack in between. That’s when
your snacks would come in handy.
A nice protein focused lunch,
full meal, a snack in between,
and a nice protein focus and dinner with
a snack afterwards if you choose to or
if that’s something that you need and
you’re still not feeling satisfied,
which if you’re really, really
hungry at the end of the night,
that means you’re not eating
enough during the day.
And typically you’re
under eating in protein,
so make sure you get
your protein intake in.
Now I do want to offer a pro
tip for all my Keto peeps.
If you are an advanced keto-er,
I do want to recommend
intermittent fasting if that’s
something that you can handle, which
means just skipping over your breakfast,
having still three large meals,
very protein focused meals,
and if you need to still
have a snack in between,
go ahead and do so with all this
talk about protein and snacks.
This brings me to my #3 Tip is whenever
you are eating snacks or you’re getting
snacks prepared or ready for your trip,
making sure 80% of the snacks
are protein focused snacks.
So what does that mean?
Beef Jerky, Turkey Jerky,
Chomps sticks. Not the Slim Jims.
There’s a difference between Slim
Jims sticks and then the chomp sticks.
I had some lady on an airplane one time
hardcore judging me because I was eating
a chopstick and she thought it was a Slim
Jim and this was after I just finished
telling her I was in the health and
fitness industry and I’m a woman’s health
coach, she was like, I’m really
confused right now because slim jims,
I don’t feel like those
are the healthiest options.
lol I was like they’re not
slim jims – they are chomps.
So chomp sticks or even little
baggies of the packet tuna.
Those are super easy to throw
in your purse. Protein bars,
of course protein bars are great looking
for protein bars with lower net carbs.
That’s always awesome. And
then, when in doubt you guys,
I never leave home regardless if I am
flying or if I am doing a road trip
without my protein bin. Whenever
I’m doing a road trip, Reuben and I,
we literally have our protein powder in
the car with us and sometimes when I’m
flying, if I can check this into my
bag…Well first all, NOT If, I can,
you can check this in. This
is not illegal to fly with,
carry on or checking in your bag. Yes,
you might get held up or stopped at
security for an extra few minutes,
but if you’re running early to the airport
it shouldn’t be that big of a deal.
And if you don’t want to
travel with your protein bins,
what I do as well sometimes depending
on how long we’re going to be gone for,
I will literally just take
Ziploc baggie and scoop,
however many scoops for each serving for
the day that I feel like I’m going to
be using. So if I’m gone for three days,
I’ll do three days worth three servings
worth of protein just to make sure I
have that something simple, easy.
You can’t go wrong with a protein shake
and if it’s a meal replacement that’s
So that can serve as a snack or
actual meal depending on who you are.
And what goals do you currently working
towards? Typically most of my viewers,
your goals are going to range in the
area of just straight up wanting to lose
weight to some wanting to lose weight and
get tone and put some muscle onto your
physique. Regardless of what
your goals are. Protein shakes,
Meal replacement’s are going
to be a great option for you.
Now besides protein focused snacks,
there’s other snacks you can
still bring which are very safe.
Apples are a great snack to travel
with Clementines or you can travel with
That’s going to be a hit or miss depending
on if you can how you can store it or
you might need to bring a knife.
So if you can get away with
traveling with avocado before it,
and again you can travel with nuts.
Having the raw nuts that we talked about
as well, that’s always a great option.
What I don’t want to see is more
of like the junk food snack foods,
the dirty keto snacks.
Those are tips and ideas for snacks and
there is a whole bunch of other snacks
that can give to you.
Just send me a message if you want more
information or ideas for snacks while
One last thing I wanted to cover before
I go on to tip #4 is when you are
traveling on the airplane, do your
best to avoid the airplane snacks.
They’re not always the healthiest
option and also don’t drink alcohol,
especially while you are flying.
Stay away from the alcohol and even
if alcohol is given to you for free,
it doesn’t matter.
Just because something is given to you
for free doesn’t mean you need to use it
or consume it. All right.
That brings me into my very fourth
tip is if you want to make sure you’re
actually staying on track is track your
food inside of my fitness pal or any
other type of food tracking, calorie
tracking app and calories are important,
but focusing on the macros is
going to be even more important,
so tracking your food,
tracking before you go.
If you already are
bringing food in advance,
you can already go ahead and pre in some
of your food to make sure that you’re
staying on track through the day
depending on the type of trip that it is,
whether it’s business or pleasure,
your options and your choices and how
much flexibility you have with your eating
schedule could vary. So regardless
of what type of trip you’re on,
tracking inside of my fitness pal is one
great way to ensure that you’re staying
on track or to actually be more aware
of your eating while you’re gone.
Because a lot of the times
when we’re traveling,
we’re out and about or just eating
here and there we’re enjoying life.
And I’m not saying you can’t
indulge, if you’re in New York,
you want to have a slice of pizza have
it, go for it, enjoy yourself. But again,
just if you’re tracking it’s going to
make you a little bit more aware of your
actions and what you’re
doing. Alright team.
So this is my very last tip for diet and
then I’m going to go over one fit tip
that will set you up for success.
You’ll be so blown away with if you
implement it, but you gotta wait.
So my 5th diet tip, which is super
important, are to two things. A,
bring a cooler. B, bring
a water bottle. That’s it.
Having a water bottle on
hand is super important,
especially while you are traveling.
When we travel, it’s just a known fact.
Individuals get more dehydrated.
We’re actually not drinking as much
water and especially when we’re flying,
our body does get more
dehydrated. So I get it.
If you’re on like a six or five hour
flight sitting in the window seat,
you may not want to be getting
up every hour to go pee.
I wouldn’t want to personally,
so I would, you know,
I would personally lower my water
intake. I’m not saying do that if,
if you don’t mind getting up across
three people to go to the bathroom every
hour go for it. Seriously. I probably
would just as soon as I get off the plane,
starting down in water,
to start rehydrating myself after iv’e
been on a four or five hour flight and
also bringing a water bottle (A) this
way you save on always buying plastic
water bottles and then (B) you will always
find a water fountain or public water
readily available. So it’s no excuse
for you not to be drinking your water.
Our bodies are made up of mostly
water. Water is vital, vital,
vital for our health and our wellbeing
and is used in all of ourselves to
operate and function on
a level that is optimum.
So water is used to keep
ourselves alive like we need,
like our whole bodies are made of water,
water, super important. Seriously.
Just make sure you’re staying hydrated
and it’ll keep your skin looking more
It is so bring water bottle and that
way you can also have something to make
your protein drinks in
and shakes in as well.
Just make sure if you mix your protein
drink in there and you’re washing it out
after each use, because if you
don’t, when you go to use it again,
you’re going to be less likely to wanting
to use it or cleaning it out because
it’s going to be nasty and it’s gonna
smell bad so as you can see it’s very
important. Now the other one is
bringing a cooler or a lunchbox.
This is a tip that not
a lot of people know,
but you’re more than welcome to travel
with food on the airplane and bring it
past security. Now when you’re
traveling to another country,
I think it’s still the same,
and don’t quote me on that.
The rules and regulations
might vary differently,
but if you’re traveling in the
US, you can bring your own food.
I know because I do it all the time.
If you try to bring a peanut butter
container that will be compensated,
but you can bring food. So foods
that I love traveling with better,
super easiest ground Turkey,
sweet potato and Broccoli.
I am an individual where I don’t mind
eating my food cold or eating at warm.
I mean a girls gotta do
what a girl’s gotta do.
Another food that I enjoy traveling
with is actual chicken breast as well.
And again, sweet potatoes,
they tend to be a little bit
easier for me to personally eat.
If you don’t do sweet
potatoes, you can do rice,
you can even travel with little rice
packets traveling with a cooler regardless
if you’re flying or not to.
Sometimes whenever I was working
in corporate America traveling,
I would actually pack a massive cooler.
It was two sizes of this and put it in
an extra large suitcase even though it
was only gone for two days. And
I’d bring all of my food in there.
And if you can’t travel with ice
bags or you don’t have ice packs,
just taking a few extra Ziploc
baggies and filling them up with ice.
And whenever you get to your hotel, if
there’s not a refrigerator in the hotel,
you can always just go to the ice
vending machine and take some extra empty
Ziploc bags and fill the bags
up with ice in the morning time.
And then if you’re gone all
day for work or pleasure,
whenever you get back to the hotel
and the afternoon or evening time,
filling this bags of ice backup
and putting it back on your food.
And that serves as your
cooler. Easy peasy. Simple.
So those are the five tips that
I have for you for traveling.
If you enjoy these tips, seriously,
drop me a comment below letting me know
your support and feedback is always
welcomed and I’d be more than happy
to elaborate on any of those 5 tips.
I can go on and on and on,
but I figured that these five are
the most crucial and important.
Now the number one fitness tip I can
give to you and recommend is to put
yourself first. I’m going
to repeat myself. Put,
YOURSELF, FIRST. While you are
traveling and you will feel amazing.
What does that mean? That means first
thing in the morning, waking up,
drinking 16oz of water, going to the
gym and doing your fast and cardio,
moving your body for a minimum of 20
minutes on the cardio machine or if you’re
more advanced or you really
got goals and you’re serious,
doing your cardio and weight
training in the morning, fast it,
getting it out of the way
as soon as you wake up.
If that means waking up an
extra half, an hour early,
45 minutes early then do it,
if that’s going to support your
goals and make you feel better.
That is like the number one
tip I give to all my ladies.
I work with lots of entrepreneurs and
regardless if you are an entrepreneur or
you’re working a 9-5 seriously,
my advice is to always train.
Put yourself first, first thing
in the morning. Essentially,
if you’re somebody where you tend to
procrastinate and put yourself off and by
the time the day is over,
you just feel super exhausted and
you have no energy to do anything,
you definitely need to be the
person to put yourself first.
When in doubt to be safe working
out first thing in the morning,
making sure you’re extra hydrated and
that gonna really set you up for success
and that ladies and gents concludes the
five diet tips that you can implement
plus the one bonus fit tip
anytime you go out of town,
whether that’s for a
day trip or a week trip.
And if you need my help personally or
would like more one-on-one guidance,
I’d be more than happy to speak with you.
I offer a wide variety of programs and
packages depending on who you are and
what your goals are.
So feel free to reach out anytime and
I’d love to take the time to speak with
you directly. And of course your love
and support is greatly appreciated.
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whatsoever, dropping me a comment below,
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Share it with somebody.
Share with somebody that you don’t feel
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assume anything. Have a great day.