Healthy on the Road

Don’t think you can stay healthy while traveling and still enjoy every bite, sip, and moment? Think again. This episode spills the secrets to feeling good on the go without sacrificing the fun. Tune in to discover the secret to travel non-negotiables and learn how to stay healthy when traveling.

In this episode of Salad with a Side of Fries, Jenn Trepeck spills the tea on crafting a travel health plan that works for you. From packing protein shakes to embracing local cuisine with a guilt-free mindset, this episode is packed full of practical tips to feel your best whether you’re on a work trip or a dream vacation. We’ll cover picking your non-negotiables, like daily movement, to letting go of shame with a guilt-free mindset and plan. Get ready to rethink your travel routine? Tune in for tips to make your next trip—whether for work or play—a perfect blend of wellness and wanderlust!

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE: 

• (00:00) Healthy travel challenges; Home health routines don't work on the road; Make way for wellness on the go
• (02:43) The importance of non-negotiables
• (06:39) Defining the trip: work vs. vacation, shapes the travel health plan
• (10:32) Planning for desired outcomes upon returning home, reverse-engineering the travel health plan 
• (12:24) Stick to a realistic travel routine you make for yourself, which eliminates guilt
• (13:45) Discussion of non-negotiables and essential health priorities in action 
• (19:17) Setting boundaries and overcoming shame surrounding expressing your health needs and wellness goals
• (25:59) Packing for your travel health plan to ensure non-negotiables are met
• (35:08) Take the clothes you will feel good in for the entire trip, and plan for the flight
• (39:13) Focus on the non-negotiables while allowing for flexibility and letting go encourages a guilt-free mindset

KEY TAKEAWAYS:

• Determine your non-negotiables for healthy travel. Identify and prioritize key health practices, such as drinking water to stay hydrated, eating protein-rich breakfasts, and engaging in daily movement, to maintain wellness on the road without rigidity.
• Be flexible. Adjust your travel health plan based on the type of trip (work or vacation) and location, you can embrace local cuisine and activities while ensuring your wellness goals are met.
• Create a realistic travel routine, pack essentials like protein bars or workout gear, and let go of guilt to enjoy the experience while staying aligned with health priorities.

QUOTES:        

(3:30) “Non-negotiables and not up for debate does not mean that we're rigid. It does not mean that we're not flexible." – Jenn Trepeck

(11:30) “If you're totally stressed out the whole time about what you're going to eat, when you're going to eat it, how you're going to eat it, then you're not really on vacation." - Deanna

(12:24) “Guilt shows up when we don't keep the commitments that we make. And more than that, it's the commitments that we make to ourselves." - Jenn Trepeck

(13:26) “The point of this episode is to say the plan we have when we are home is not the same plan that works on the road.” - Jenn Trepeck

(24:57) “When we tell people what to do to be helpful, a lot of the other judgment that we're afraid of disappears because the intention behind that is not judgment, but to be helpful." - Jenn Trepeck

(35:27) “I make sure that I have clothing options that no matter how I'm feeling, day one, day 10, whatever it is, that I'm gonna feel great in what I'm...