travel Archives - Physio Room

164. Staying Fit on the Go: How to Keep Your Routine While Traveling

Andrew Fix — Tue, 18 Mar 2025 13:53:09 +0000

Skipping workouts while traveling might not seem like a big deal, but why does it feel so hard to get back into a routine afterward?

Dr. Andrew Fix breaks down the challenge of staying consistent with fitness while on the road and why a little effort can make a big difference. Fresh off a work trip to Atlanta, he shares strategies for keeping movement and nutrition in check without overcomplicating things. He talks about fitting in short workouts, making smart food choices without missing out, and avoiding the post-travel slump that can throw everything off track.

Travel doesn’t have to derail progress. With a few small adjustments, you can return home feeling strong, refreshed, and ready to pick up where you left off.

Quotes

“What’s important when you’re traveling is not necessarily to get the same intensity in. If you’re going to work out or exercise, it’s just to maintain consistency. It’s to maintain the routine.” (05:14 | Dr. Andrew Fix)
“The inertia to get started is the hardest part. Whether we’re talking about getting a car moving, starting a run, or getting back into the nutrition habits you’re used to, the inertia of getting something started requires far more energy than simply keeping it going.” (06:11 | Dr. Andrew Fix)
“Just because you do something doesn’t mean you should feel guilty about it. It’s your choice, but just know that for some decisions you make, you may have to sacrifice some other things or you may have to make a later decision as a result of the one you made before.” (09:31 | Dr. Andrew Fix)
“Part of why we feel bad a lot of times when we get back from a trip isn’t necessarily just from the eating. It’s because we didn’t move as much as we normally do. Like our body is stiff. We didn’t burn the calories. We didn’t keep our digestive system and things going.” (10:05 | Dr. Andrew Fix)
“Make sure you’re getting in the water, the electrolytes, all the other things. And then what we talked about last was just getting in some steps, right? Like whether it’s going for a short run, whether it’s just going for some walks.” (12:11 | Dr. Andrew Fix)

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The post 164. Staying Fit on the Go: How to Keep Your Routine While Traveling appeared first on Physio Room.

How to Make Healthy Choices While Traveling & Stay on Top of your Goals

admin — Tue, 06 Dec 2022 20:54:06 +0000

How to Make Healthy Choices While Traveling & Stay on Top of your Goals

Whether you travel frequently for work or you go on the occasional family vacation, it’s important to know 2 things; 1. That you can actually make healthy choices while on the road (or in the air) and also 2. How to actually make those choices.

So today let’s talk about 3 ways you can set yourself up for success when traveling!

The truth is, travel presents a lot of situations that are simply out of our control and it can make putting your fitness foot forward or putting your health first when you’re traveling.

There’s going to be a lot of things out of your control.

You’re not going to be able to control if the flight gets delayed.

You’re not going to be able to control if somebody sitting in the row next to you is keeping you awake and you’re trying to get some sleep.

You’re not going to be able to control the fact that there’s a child on the plane who’s having some challenges and they’re crying or just being loud.

But there’s a lot of things that are in your control. Those are the things we’re going to focus on; control the controllable!

Sleep

Have you ever experienced jetlag? It can throw off your entire routine and make traveling a bit rough. One of the best things you can do before you travel (especially if you’ll be crossing multiple time zones) is getting adequate sleep beforehand!

Don’t go into your trip sleep deprived. When your body’s clock gets thrown off a little bit during travel, you’re going to be well prepared to buffer your sleep. The more you focus on your sleep beforehand, the better off you’re going to be on your trip. You can even try to shift your body’s clock a few days before you travel to prepare yourself for a new timezone by going to bed 30 minutes earlier or waking up 30 minutes earlier.

You could also be more intentional with flight times if you have the option. If you have a 6 or 7am departure, you’ll probably need to wake up around 3 or 4am to get to the airport in time. As opposed to picking a 10am flight which would afford you more sleep and set your travel day up better for success.

Hydration

Hydration is underrated. Especially if you’re at a high altitude. So be sure you’re hydrating appropriately with adequate water intake. Hydration isn’t just about water intake, though. Electrolytes play a big role. We suggest making sure you have a good ratio of sodium, potassium, and magnesium. This is especially important for those traveling for athletics or exercise.

Now, let’s talk about that drink cart on the plane. It is very common for people to drink things whether that’s alcohol, soda, ginger ale, orange juice, or any of the other drink options that are complimentary on your flight. If you can avoid those highly sugary drinks on the plane, that’s going to set you up so much better to feel better during your travel.

Snacks

Packing your own snacks when traveling can help you stay on top of your goals and provide quality fuel and energy throughout your day. When choosing your snack, prioritize protein and healthy fats if you can. Here’s a few travel snack ideas:

Beef jerky

Greek Yogurt

Nuts

Protein powder

These types of snacks are going to sustain you, satiate you and make you feel full significantly longer. The more we can reduce the highly processed sugary carbs that are going to be very easy and quick and convenient during travel, the better.

So there you have it! Three simple ways you can set yourself better for success when you travel so you don’t feel sluggish and completely depleted of energy when you’re on your way to your destination.

Did you find this helpful?

If so, share this blog with a friend that could benefit. It’s the small choices we make daily that make the biggest difference. If you master those, you’ll be unstoppable – even when life becomes out of our control.

The post How to Make Healthy Choices While Traveling & Stay on Top of your Goals appeared first on Physio Room.

8. The Code to Travel

Andrew Fix — Tue, 22 Mar 2022 11:59:53 +0000

“The more you can focus on your sleep beforehand, the better off you will be on your trip, ” explains host Dr. Andrew. Travel is a big part of our lives, whether for work or pleasure. Although it may be challenging to focus on your health and fitness when you’re on the go, Dr. Andrew gives valuable tips that demonstrate how taking care of yourself is possible, no matter where you are.

When traveling, Dr. Andrew understands that making less-than-healthy decisions can be tempting. Although it may seem fine to order a drink on a plane or buy a doughnut at a gas station, what we put in our bodies on travel days can have adverse effects such as dehydration and energy dips. However, there are better choices we can make, such as drinking water or doing airport yoga, that will maximize your health and leave you feeling better throughout your trip.

Tune into this week’s episode of The Code for a helpful conversation on optimizing your health around your travel schedule. Learn more about the ways to prevent jet lag, the importance of hydrating on a plane, and how a fitness routine is possible whether you’re at the airport or on the road.

Quotes

• “The more you can focus on your sleep beforehand, the better off you will be on your trip, and the more productive your trip will be. Whether it’s a vacation or a business trip, your body will feel better.” (3:30 – 3:42)

• “Make sure you’re hydrating with adequate water intake and getting electrolytes with that water. Something that has a good ratio of sodium, potassium, and magnesium when you’re traveling can be very helpful in helping your body feel hydrated. Especially if you’re traveling for anything to do with athletics or exercise.” (9:23 – 9:46)

• “We know stress is one thing that negatively impacts our health. And if we can manage it appropriately, we’re going to be better off in the long run.” (18:32 – 18:40)

• “You don’t have to worry about what everyone else is doing. You just have to worry about what you need, what will make you feel better, and what will set you up for success because it’s your traveling. It’s your life.” (21:02 – 21:13)

• “Control the controllable. Do what you need to do to make yourself feel better.” (21:53 – 21:57)