The Best Book On How To Travel Fit

Tracy Benham, an expert on travel fitness, shares her best strategies for staying fit on the go.

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What To Do When You Return Home – Upload Your Photos To Stay Motivated

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Highlights:

  • Download and share your photos immediately.
  • Use this as motivation to stay fit or to plan your next trip.

You should do something immediately with all the photos you took on you trip. Don’t wait until later to download photos on your camera or phone.

Use all of those memories as motivation for when you don’t want to exercise. Think about how much fun you had being active or how great it felt being fit for travel. Backsliding from a healthy lifestyle won’t seem very attractive.

Record your memories before you forget them. Sites and apps like Everlater (everlater.com) and Trip Journal (tripjournal.com), are great to record your travels, before, during and after your adventure. When you review all of your incredible details you posted and remember about the stuff you saw, you will be instantly back in time and exciting about your next journey.

I send myself a postcard to myself during the trip. When I get home, I have something else to remind me of how great the trip was.

Sharing your trip with others reminds you how much you want to do it all over again. So start a blog! Share photos directly from your smartphone! A few of my favorite camera apps are Camera+, TrueHDR, Instagram and 360panoramic (campl.us, bit.ly/4PMiLz, instagram.am and occipital.com/360/app).

You’re in that mode when you get out of your normal routine. If you can capture those moments and experiences, it gives you reasons to start saving for the next adventure or getting your butt to the gym, so you can do it again. Start eating healthfully or give up smoking…. get and stay well.

Use the motivation of time well spent when you come home to get in perfect shape and stay in shape, so the next time you travel, you’ll be even more able to get everything out of the experience. You’ll think, “Next time I want to do this or that.”

I hope this helps inspire you to take the trip you’ve been dreaming about and to get yourself in shape for future adventures.

I truly find that travel and adventure make us stronger.

A Few Words in Conclusion

What I have provided in these pages is an overview of how to get fit for your upcoming travel adventures, stay fit while you’re traveling and how to make your experience unforgettable.

What stories do you want to share?

I would love to hear all about your travel adventures and experiences: Tracy@TravelFitNow.com.

For more travel fitness information and answers to questions, please join me on Facebook: TravelFitness, Twitter: @TravelFit, Google+: TracyBenham or on my Travel Fitness website: TravelFitNow.com.

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Traveling For A Competitive Or Athletic Event

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Highlights:

  • Optimally people should have one day of rest for each time zone they cross.
  • You want to get into the sunlight as quickly as possible.
  • Watch out for hyponatremia.

In the best case scenario, people get 1 day of rest for each time zone they cross. It almost never happens and it’s often impossible, but that’s what the research recommends. So if you’re traveling for an event, get there early.

Your body may be in optimal shape, but you need to have a plan for jet lag and sleep disruptions. Your body has to adjust, no matter how fit you are.

By training and having a baseline level of fitness before you travel, you can monitor your fluid intake and losses from sweating. When you are exercising or training for events that last more than an hour, pick sports drinks that contain 5-8% carbohydrates.

If you are competing in a sporting event or extreme activity, check the event or tour coordinator for guidelines for suggestion and recommendations.

Water is incredibly important for athletes. Remember that in a humid environment, you can’t tell you’re dehydrated as easily as when you’re in a hot, dry environment. Stay hydrated. (8×8 is easy to remember for 8 ounces, 8 times a day). International Sports Medicine Institute recommends 1/2 ounce of water or other fluids per pound of body weight for someone who is fairly inactive. So if you weigh 130 pounds, you should drink 8, 8-ounce glasses of water. The recommendation for someone who trains regularly is 2/3 ounce per pound.

Hyponatremia

Hyponatremia is a metabolic condition caused by not enough sodium (salt) in the body and an electrolyte imbalance. It’s generally the result of drinking excessive amounts of plain water after prolonged and excessive sweating. It is a pretty rare condition, but it’s becoming more common as more novice athletes participate in endurance events and activities.

Symptoms: Nausea, confusion, muscle spasms and cramps, vomiting, convulsions and loss of consciousness. Some of the symptoms are the same as dehydration, which leads to some confusion for novices.

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When You’re Feeling Crummy – High Altitude Sickness, Travelers’ Diarrhea & Motion Sickness

Highlights: There are a lot of clues for dehydration at high altitudes, like loss of appetite or nausea. Most cases of travelers’ diarrhea are resolved within 1-2 days. Book a cabin on lower levels if you’re going on a cruise or ship, and you know you get seasick. Altitude Sickness Whether you’re going skiing or [...]

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Traveling In Cold Climates – First Aid For Frost Bite & Hypothermia

The following information is extracted from Frostbite and Hypothermia, with permission from The American Red Cross Chapter. Highlights: Frostbite and hypothermia are cold-related emergencies that may quickly become life or limb threatening. Stay active to maintain body heat. Take frequent breaks from the cold. Frostbite is the freezing of a specific body part such as [...]

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Heat Stress – Heat Exhaustion, Heat Cramps & Heat Stroke

Highlights: Once the temperatures rises to 90°F (32.2°C) and above, risks for heat related illnesses increase. Heat cramps are an early signal that the body is having trouble with the heat. Heat stroke can cause death or permanent disability if emergency treatment is not given. General Tips For Heat Illness The only time many people [...]

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Visiting Relatives? Holiday Fitness Tips

Highlights: Get your workouts in before the parties. Make the effort to eat more fruit and veggies and less holiday treats. Savor your favorite dessert. It’s not a good idea to put off your diet or fitness regime until after the holidays. Make sure your holiday season is one filled with memory-making moments, not extra [...]

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Traveling With Pets

Highlights: Make sure to include your pets’ needs on your packing checklist. Travel with a collapsible bowl. Bring baggies to pick up after your pets. If you need to walk or exercise your dog in extreme temperatures, consider doggie boots. Plus 10 more tips to prepare you for traveling with your pets, specifically canines. Since [...]

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Adventures Beyond 50

Highlights: The bottom line is that it’s inactivity, not aging, that dooms one to declines in muscle mass, endurance, and strength. Record and carry the names (including generic versions) of any medications you’re taking, including the doses, delivery method and how and when you take them. Seniors are at an increases risk of developing deep [...]

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Adventure Travel For Women – 3 Preparation Tips That No One Talks About

Highlights: If you’re going to higher altitudes, or for adventure travel, your period is may be irregular. Exotic toilets: another reason to be fit and strong. Train your bladder before you go on an adventure trip. Menstruation This is stuff that people never want to talk about. If you’re going to higher altitudes, your period [...]

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Disney World & Sea World Family Vacations

Highlights: Walt Disney World in Florida can actually be a healthy family vacation destination. Replace your normal workout with maze navigation, boat paddling and stair climbing at SeaWorld. I asked fitness professional Fitz for some family vacation ideas that incorporate both fitness and entertainment that children love. Read on for her guides to Disney World [...]

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