{"id":2229,"date":"2022-04-12T05:54:27","date_gmt":"2022-04-12T05:54:27","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=2229"},"modified":"2022-04-13T00:09:39","modified_gmt":"2022-04-13T00:09:39","slug":"5-travel-workouts-get-in-shape-while-traveling","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/5-travel-workouts-get-in-shape-while-traveling\/","title":{"rendered":"5 Travel Workouts: Get In Shape While Traveling"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"wp-image-3577069 size-full aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-traveler.jpg\" alt=\"This LEGO knows all about staying in shape while he travels. \" width=\"709\" height=\"332\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-traveler.jpg 709w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-traveler-300x140-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-traveler-600x281-1.jpg 600w\" sizes=\"(max-width: 709px) 100vw, 709px\" \/><\/p>\n<p><b>Ever said, \u201cI\u2019d love to get in shape, but I travel too much&#8221;?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If so, this guide is for you!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Today we\u2019re gonna teach you exactly <\/span><span style=\"font-weight: 400;\">how to get<\/span><span style=\"font-weight: 400;\"> fit no matter what type of business trip you&#8217;re on.<\/span><\/p>\n<p><strong><span style=\"text-decoration: underline;\">We\u2019ll cover<\/span>:<\/strong><\/p>\n<ul>\n<li><a href=\"#5_travel_workouts\"><span style=\"font-weight: 400;\">5 Quick Travel Workouts (no equipment required).<\/span><\/a><\/li>\n<li><a href=\"#eat_healthy_while_travel\"><span style=\"font-weight: 400;\">How to eat healthy while traveling.<\/span><\/a><\/li>\n<li><a href=\"#healthy_fast_food\">What are some of the healthiest fast food options?<\/a><\/li>\n<li><a href=\"#healthy_breakfast\"><span style=\"font-weight: 400;\">How do I eat a healthy continental breakfast?<\/span><\/a><\/li>\n<li><a href=\"#staying_fit\"><span style=\"font-weight: 400;\">How to make exercise on the road a priority.<\/span><\/a><\/li>\n<li><a href=\"#overcome_jetlag\"><span style=\"font-weight: 400;\">How to overcome jet lag (and other tips)<\/span><\/a><\/li>\n<\/ul>\n<p><b>It\u2019s time to get you a specific action plan that you can take with you on your next trip.<\/b><\/p>\n<p>This is the philosophy we teach to all of our\u00a0<span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener\"><strong>1-on-1 Online Coaching Clients<\/strong><\/a>. Many travel quite a bit, so having &#8220;worldwide accountability&#8221; and a specific plan for travel has\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-jeff-the-doctor-engineer-and-startup-junkie-finally-put-himself-first-a-success-story\/\" target=\"_blank\" rel=\"noopener\">been a game-changer for these Rebels<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Are you trying to learn a new exercise, lose weight, or build muscle, but find doing it on the road a challenge?<\/strong> Let us help you &#8211; click below to learn more.<\/span><\/p>\n<p style=\"text-align: center;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tOur Coches build plans for getting in shape while on the road!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><span id=\"more-10170\"><\/span><\/p>\n<h2><a name=\"5_travel_workouts\"><\/a>5 Travel Workouts You Can Do Anywhere<\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3577073 size-large aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-biker-713x475-1.jpg\" alt=\"Where&#039;s this LEGO going? Will he workout once he gets there?\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-biker-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-biker-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-biker.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-biker-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Without access to your favorite gym, it can seem like you are doomed to remain sedentary until you get back home.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Have no fear! These 5 workouts you can do anywhere and at anytime!<\/span><\/p>\n<p><b>#1) <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-minute-hotel-workout\/\" target=\"_blank\" rel=\"noopener\"><b>THE 20-MINUTE HOTEL ROOM WORKOUT<\/b><\/a><\/p>\n<p><b>Set the alarm clock to 15 minutes from now and see how many circuits you can do!<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><strong>Bodyweight squats<\/strong><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>:<\/strong> 20 reps<\/span><\/span><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584779\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF-bodyweight-squat.gif\" alt=\"Do a proper bodyweight squat to work out your legs\" width=\"480\" height=\"270\" \/><\/li>\n<li style=\"font-weight: 400;\"><strong>Incline push-ups<\/strong><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>:<\/strong> 15 reps (feet on floor, hands on edge of bed or desk)<\/span><\/span><\/span><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3813710\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/elevated-push-up-cropped.gif\" alt=\"Staci doing an elevated push-up\" width=\"480\" height=\"232\" \/><\/li>\n<li style=\"font-weight: 400;\"><strong>One-arm luggage rows<\/strong><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>:<\/strong> 10 reps (each arm, use your suitcase as your weight)<br \/>\n<\/span><\/span><img loading=\"lazy\" class=\"aligncenter wp-image-3915598\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/luggage-row.gif\" alt=\"Jim doing a luggage row\" width=\"365\" height=\"410\" \/><\/li>\n<li style=\"font-weight: 400;\"><strong>Reverse crunches<\/strong><span style=\"font-weight: 400;\"><strong>:<\/strong> 10 reps<\/span><\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623145\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/reverse-crunch.gif\" alt=\"The reverse crunch is a great way to engage your core during your bodyweight workout.\" width=\"480\" height=\"270\" \/><\/p>\n<p><em><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-minute-hotel-workout\/\" target=\"_blank\" rel=\"noopener\">Click right here for more advanced hotel workouts you can try<\/a>.<\/span><\/em><\/p>\n<p><b>#2) <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener\">BEGINNER BODYWEIGHT WORKOUT<\/a><\/b><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Body Weight Circuit Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qvhHhDNjtxM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>No gym required for this workout!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you have a body, you can do this circuit! If you\u2019re a brain floating in a jar, email me. I\u2019ll think of a workaround for you. <\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener\">Bodyweight squats<\/a>: 20 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener\">Push-ups<\/a>: 10 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-lunge\/\" target=\"_blank\" rel=\"noopener\">Walking lunges<\/a>:\u00a010 reps each leg.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dumbbell rows (using your luggage\/laptop bag as a weight): 10 reps each arm.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Plank: 15 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Jumping jacks: 30 reps<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Run through this circuit three times. If you don\u2019t have milk in the hotel room for the rows, find something of roughly the same weight with a good handle. Your luggage might work perfectly.<\/span><\/p>\n<p><b>3) <a href=\"https:\/\/www.nerdfitness.com\/blog\/playground-workout\/\" target=\"_blank\" rel=\"noopener\">THE PLAYGROUND WORKOUT<\/a><\/b><\/p>\n<p><b>Throughout the world, you\u2019re often never that far away from a playground or a park.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Get a workout in there!<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"20 Minute Playground Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/6XPpED70f2A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Alternating step-ups: 20 reps (10 each leg).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Elevated push-ups: 10 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Swing rows: 10 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Assisted lunges: 8 reps each leg.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bent leg reverse crunches: 10 reps.<\/span><\/li>\n<\/ol>\n<p><b>4) <a href=\"https:\/\/www.nerdfitness.com\/blog\/advanced-body-weight-workout-warning-this-will-kick-your-ass\/\" target=\"_blank\" rel=\"noopener\">ADVANCED BODYWEIGHT EXERCISES CIRCUIT<\/a><\/b><\/p>\n<p><em><b>Was that Beginner Bodyweight Workout too easy for you?<\/b><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Then try out this more advanced circuit!<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Advanced Body Weight Circuit Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/zZKysm4oAvU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>One-legged squats:<\/strong>\u00a010 each side [warning super-difficult, only attempt if you\u2019re in good enough shape].<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener\">Bodyweight Squats<\/a>:<\/strong> 20 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Walking Lunges:<\/strong> 20 reps (10 each leg).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Jump step-ups:<\/strong> 20 reps (10 each leg).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener\">Pull-Ups<\/a><\/strong>: 10 reps [or <\/span><a href=\"https:\/\/www.youtube.com\/watch?v=OYUxXMGVuuU\"><span style=\"font-weight: 400;\">inverted bodyweight rows<\/span><\/a><span style=\"font-weight: 400;\">].<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-perfect-dip-no-tobacco-required\/\" target=\"_blank\" rel=\"noopener\">Dips <\/a>(between two chairs):<\/strong> 10 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Chin-ups:<\/strong> 10 reps [this might be tough in a hotel room, so try an inverted bodyweight rows with underhand grip].<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener\">Push-Ups<\/a>:<\/strong> 10 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Plank:<\/strong> 30 seconds.<\/span><\/li>\n<\/ol>\n<p><b>5) <a href=\"https:\/\/www.nerdfitness.com\/blog\/angry-birds-workout-plan\/\" target=\"_blank\" rel=\"noopener\">THE ANGRY BIRDS WORKOUT<\/a><\/b><\/p>\n<p><b>This is Nerd Fitness. There\u2019s no way I\u2019m going to miss including a nerdy-themed workout.<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener\">Bodyweight Squats<\/a>:<\/strong> 30 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener\">Push-Ups<\/a>:\u00a0<\/strong>20 reps (or 40 knee push-ups).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener\">One arm rows<\/a>:<\/strong> 30 reps (each arm).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Planks:<\/strong> &#8211; 60 seconds.<\/span><\/li>\n<\/ol>\n<p><strong>6) SPEED RUN WORKOUT<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"No time for workouts? (How to SPEEDRUN through your training)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/abySH5TTVIM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p>If you&#8217;re busy on the road, it might seem like you have no time to train.<\/p>\n<p><strong>Enter the Speedrun Workout.<\/strong><\/p>\n<p>In the video above, Coach Matt walks through exactly how to sneak in a workout, even with &#8220;no time.&#8221;<\/p>\n<h2><a name=\"eat_healthy_while_travel\"><\/a>How to Eat Healthy While Traveling<\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3577074 size-large aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-giant-apple-713x475-1.jpg\" alt=\"What should you eat when you travel? How about fruit (the non-LEGO kind)\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-giant-apple-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-giant-apple-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-giant-apple-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-giant-apple-600x400-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-giant-apple.jpg 1024w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Here\u2019s what I do specifically while traveling:<\/b><\/p>\n<p><b>#1) <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-intermittent-fasting\/\" target=\"_blank\" rel=\"noopener\"><b>Skip meals strategically<\/b><\/a><b>.<\/b><span style=\"font-weight: 400;\"> I know that if I skip breakfast, it means I can eat a slightly larger lunch and have an extra drink with dinner and STILL come in under my <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">daily calorie expenditure<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>#2) Prepare for bad meals. <\/b><span style=\"font-weight: 400;\">I love me a good steak dinner with a side of mac and cheese and sweet potato fries and dessert and a few beers. When I\u2019m on vacation or celebrating, that sounds like heaven to me.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3915601\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/beer-cheers.gif\" alt=\"The &quot;cheers&quot; scene from Shaun of the Dead\" width=\"348\" height=\"323\" \/><\/p>\n<p><span style=\"font-weight: 400;\">However, I know if I always eat like that, I\u2019m going to pack on lots of weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So I plan ahead for a big meal, that way I can enjoy it guilt-free and not see the scale budge. I eat protein and veggies for lunch, strategically undereating so that I can overeat for dinner \u2013 and not gain weight in the long run.<\/span><\/p>\n<p><b>#3) Never eat 2 bad meals in a row. <\/b><span style=\"font-weight: 400;\">We have a big \u201c<\/span><a href=\"https:\/\/vimeo.com\/53652759\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">never two in a row<\/span><\/a><span style=\"font-weight: 400;\">\u201d rule at Nerd Fitness, as I explain here:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Pick yourself up when you stumble! \ud83d\ude4c (Never 2 in a ROW!)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/HjOx2vGFZSc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">Believe it or not, even sticking with your goals 50% of the time carries with it the tremendous potential for improvement. So, if you eat a so-so lunch, follow it up with a nutritious dinner. Eat too much pizza for dinner? Cool! Make your breakfast part of your plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is NOT \u201c100% or nothing.\u201d Every decision counts, every meal counts, so any decision where you are SLIIIIIGHTLY better than you would have been otherwise is a win in my book.<\/span><\/p>\n<p><b>If you\u2019re interested in the Nerd Fitness philosophy on proper diet, make sure you read our article \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener\">How to Start Eating Healthy,<\/a>\u201d which will teach you how to build a plate like this:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3606758\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate.png\" alt=\"If your meal plate looks like this, you&#039;re doing great!\" width=\"720\" height=\"567\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate.png 720w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-300x236-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-713x561-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-600x473-1.png 600w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<p><b>Curious about my default diet these days?<\/b><span style=\"font-weight: 400;\"> You can <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">read all about it right here<\/span><\/a><span style=\"font-weight: 400;\">. And here is the specific diet I followed \u2013 while traveling frequently \u2013 to<\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/losing-the-last-20-pounds-7-lessons-learned-while-still-eating-carbs\/#comments\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\"> lose 22 pounds sustainably<\/span><\/a><span style=\"font-weight: 400;\">. <\/span><\/p>\n<h2><b>Here are some other strategies for healthy eating on the road:<\/b><\/h2>\n<h3><strong>#1) Ask your hotel for a mini-fridge<\/strong><\/h3>\n<p><strong>Fill the fridge with your own nutritious snacks<\/strong> &#8211; just make sure they don&#8217;t charge you for taking out the other foods! <a href=\"https:\/\/www.nerdfitness.com\/blog\/is-fruit-healthy-for-you\/\" target=\"_blank\" rel=\"noopener\">Fruit<\/a>, sliced veggies, and some deli meat will provide you with some sustenance until you can order a proper meal.<\/p>\n<p><em>Here is a post with <a href=\"https:\/\/www.nerdfitness.com\/blog\/50-keto-snacks-the-ultimate-low-carb-snack-guide\/\" target=\"_blank\" rel=\"noopener\">some ideas for healthy snacks<\/a> you can buy and store in your room.<\/em><\/p>\n<h3><strong>#2) Travel with a cooler<\/strong><\/h3>\n<p>If you know the hotel can&#8217;t accommodate a mini-fridge, or you&#8217;re on a road trip, no problem!<\/p>\n<p><strong>Bring a mini-cooler or cooler bag.<\/strong> If you use a bag, it&#8217;ll fold up for easy packing.<\/p>\n<p>Is it weird to travel with a cooler? Sure. But we <a href=\"https:\/\/www.nerdfitness.com\/blog\/embrace-the-weird\/\" target=\"_blank\" rel=\"noopener\">embrace weird around these parts<\/a>.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3577075 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/dog-skating.gif\" alt=\"We like the weird at Nerd Fitness if it makes you stay in shape. Skating dog optional. \" width=\"350\" height=\"196\" \/><\/p>\n<h3><strong>#3) Bring non-perishable snacks with you<\/strong><\/h3>\n<p>I&#8217;ve eaten almonds forgotten in a backpack, months later, and lived to tell the tale.<\/p>\n<p><strong>Lots of dry food like nuts and jerky won&#8217;t spoil anytime soon, so store some in your travel bag.<\/strong> Munching some beef jerky is a much better idea than the pizza in the airport terminal. Here are some <a href=\"https:\/\/www.amazon.com\/Blue-Diamond-Almonds-Whole-Natural\/dp\/B01GOTHSFK\/ref=as_li_ss_tl?s=grocery&amp;ie=UTF8&amp;qid=1543966369&amp;sr=1-2-spons&amp;keywords=almonds&amp;th=1&amp;linkCode=sl1&amp;tag=nerdfitn-20&amp;linkId=16e45c866bf8a8b6c44453defb425bd7&amp;language=en_US\" target=\"_blank\" rel=\"noopener\">good almonds<\/a> to purchase, and here&#8217;s some <a href=\"https:\/\/www.amazon.com\/Peoples-Choice-Beef-Jerky-Keto-Friendly-x\/dp\/B07B2Z1S2V\/ref=as_li_ss_tl?ie=UTF8&amp;qid=1543436216&amp;sr=8-3&amp;keywords=keto%2Bbeef%2Bjerky&amp;th=1&amp;linkCode=sl1&amp;tag=nerdfitn-20&amp;linkId=99a83dbf93def3a6568c6a44553c3bab&amp;language=en_US\" target=\"_blank\" rel=\"noopener\">recommended beef jerky<\/a>\u00a0for you to try out.<\/p>\n<h3><strong>#4) Focus on protein and fiber<\/strong><\/h3>\n<p><strong>When choosing meals or snacks, make sure the foods you pick are full of protein and fiber.<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a> This will help keep you full, so you&#8217;re not tempted to eat the donuts waiting for you at your work conference.<\/p>\n<p>What are protein and fiber-rich foods? Hard-boiled eggs will store well, and can be bought at many convenience stores. That&#8217;s a good protein source. Deli meat, jerky, and nuts will also do the trick for your protein requirements.<\/p>\n<p>Fiber-rich foods? Fruits and vegetables for the win. Always bring an apple with you.<\/p>\n<h3><strong>#5) All is not lost if you order fast food<\/strong><\/h3>\n<p>There&#8217;s a common belief amongst <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener\">our coaching clients<\/a>, that the moment you step foot in a fast food store, you lost. You made a terrible decision by even walking in. Might as well order whatever, because you already failed.<\/p>\n<p>This is <span style=\"text-decoration: underline;\">100%<\/span> NOT true. What you order while out will make all the difference. For example, I eat a chicken bowl from Chipotle almost every day. To the point that it&#8217;s weird.<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/p>\n<p>Why? Because it&#8217;s more nutritious than anything I&#8217;m going to make at lunchtime, given my schedule.<\/p>\n<p><strong>Remember, what you order is more important than where you order from.<\/strong><\/p>\n<p>Let&#8217;s dive into that last point a little more.<\/p>\n<h2><a name=\"healthy_fast_food\"><\/a>What Are Some Healthy Fast Food Options?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3577076 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/toy-mcdonalds-713x476-1.jpg\" alt=\"Can you eat healthy while traveling at fast food, like McDonald&#039;s?\" width=\"713\" height=\"476\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/toy-mcdonalds-713x476-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/toy-mcdonalds-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/toy-mcdonalds.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/toy-mcdonalds-600x401-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Let\u2019s outline an entire day\u2019s worth of eating, provided by a drive-thru window (we cover this in <a href=\"https:\/\/www.nerdfitness.com\/blog\/your-best-low-carb-fast-food-options-a-guide-for-keto-on-the-go\/\" target=\"_blank\" rel=\"noopener\">our fast food article<\/a>).<\/b><\/p>\n<p>Most of these can also be found at your average airport terminal.<\/p>\n<h3><span style=\"text-decoration: underline;\"><b>#1) BREAKFAST:<\/b><\/span><\/h3>\n<p><strong>Location: Starbucks<\/strong><\/p>\n<ul>\n<li><b>Sous Vide Egg Bites, Bacon &amp; Gruyere<\/b><span style=\"font-weight: 400;\">: A great protein source. Go ahead and order some black coffee with it too.<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 310<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 19g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Net Carbs: 9g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 22g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Location:\u00a0<b>Dunkin\u2019 Donuts<\/b><\/strong><\/p>\n<ul>\n<li><b>Sausage Egg and Cheese Bagel <span style=\"font-weight: 400;\">(no bagel): Sausage and egg are a breakfast staple. Plus, cheese!<\/span><\/b>\n<ul>\n<li><span style=\"font-weight: 400;\">Calories: 370 <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Protein: 16g <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Net Carbs: 3g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fat: 33g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span style=\"text-decoration: underline;\"><strong>#2) LUNCH:<\/strong><\/span><\/h3>\n<p><strong>Location: <b>McDonald\u2019s<\/b><\/strong><\/p>\n<ul>\n<li><b>Bacon Ranch Grilled Chicken Salad<\/b><span style=\"font-weight: 400;\"> (Use the Balsamic Vinaigrette): It\u2019s mostly greens, grilled chicken and a little bacon. No customization required. Your salad comes in under 400 calories.<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 320<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 42g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Net Carbs: 6g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 14g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Location: <b>Subway<\/b><\/strong><\/p>\n<ul>\n<li><b>Oven Roasted Chicken<span style=\"font-weight: 400;\">: Grab it with lettuce, spinach, tomatoes, onion, green peppers, cucumbers, and olives, with oil and vinegar as dressing. Also, feel free to add bacon and guacamole to increase your calories. Your nutrition info will look like this if ordered as above:<\/span><\/b>\n<ul>\n<li><span style=\"font-weight: 400;\">Calories: 490<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Protein: 24g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Net Carbs: 11g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fat: 35.5g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span style=\"text-decoration: underline;\"><strong>#3) DINNER:<\/strong><\/span><\/h3>\n<p><strong>Location: Boston Market<\/strong><\/p>\n<ul>\n<li><b>Three-Piece Dark<span style=\"font-weight: 400;\">: Lot\u2019s of protein, decent fat, and no carbs.<\/span><\/b>\n<ul>\n<li><span style=\"font-weight: 400;\">Calories: 300<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Protein: 37g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Net Carbs: 1g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fat: 16g<\/span><\/li>\n<\/ul>\n<\/li>\n<li>\u00a0<b>Green Beans<\/b><span style=\"font-weight: 400;\">: Keep it simple.<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 90cals<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 1g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Net Carbs: 4g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 5g<\/span><\/li>\n<\/ul>\n<\/li>\n<li><b>Fresh Steamed Vegetables<span style=\"font-weight: 400;\">: Following our \u201csimple\u201d strategy.<\/span><\/b>\n<ul>\n<li><span style=\"font-weight: 400;\">Calories: 60<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Protein: 2g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Net Carbs: 4g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fat: 3.5g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Location: Chipotle<\/strong><\/p>\n<ul>\n<li><b>Salad Bowl <span style=\"font-weight: 400;\">(with Carnitas): order it with Fajita Vegetables, Fresh Tomato Salsa, Sour Cream, Cheese, and YES for Guacamole.<\/span><\/b>\n<ul>\n<li><span style=\"font-weight: 400;\">Calories: 710<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Protein: 34g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Net Carbs: 12<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fat: 51g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>The above should help give you some ideas on what to order when you&#8217;re depending on fast food.<\/strong><\/p>\n<p><em>Want some more ideas? <a href=\"https:\/\/www.nerdfitness.com\/blog\/your-best-low-carb-fast-food-options-a-guide-for-keto-on-the-go\/\" target=\"_blank\" rel=\"noopener\">Check out our guide on healthy fast food<\/a>.<\/em><\/p>\n<h2><a name=\"healthy_breakfast\"><\/a>How Do I Eat a Healthy Continental Breakfast?<\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3577077 size-large aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/continental-breakfast-713x475-1.jpg\" alt=\"What&#039;s a healthy breakfast for you to eat while you travel?\" width=\"713\" height=\"475\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/continental-breakfast-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/continental-breakfast-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/continental-breakfast.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/continental-breakfast-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>So your room comes with a free complimentary breakfast.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Might as well take advantage of it!<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3577078 size-full aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/getting-ready-to-eat.gif\" alt=\"Pooh never passes up breakfast, especially when he travels. \" width=\"320\" height=\"271\" \/><\/p>\n<p><strong>Go ahead and load up on these:<\/strong><\/p>\n<ol>\n<li><b>Eggs. <\/b><span style=\"font-weight: 400;\">We mentioned earlier to prioritize protein with your meals. Just about every hotel continental breakfast will have some eggs. The quality might be so-so, however. If they have some hot sauce around, this can make just about any scramble tolerable.<\/span><\/li>\n<li><b>Sausage. <\/b>Continuing with our protein theme, if there is sausage at the buffet, grab some. Granted, it\u2019ll often have some sugar in the form of maple syrup included. But we\u2019re going with the best we can here.<\/li>\n<li><b>Bacon. <\/b>We love bacon around these parts so much, <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-definitive-guide-to-bacon\/\">we wrote an entire post on it<\/a>. The fat in bacon will help keep you full until you\u2019re next meal. Plus, if the eggs are crappy (the eggs will probably be crappy), you can mix in some bacon to bring up the tasty factor.<\/li>\n<li><b>Fruit. <\/b>It can\u2019t all be about meat. Go ahead and grab some fruit for your plate. Apples are relatively high in fiber, which is why they\u2019re my go-to. Bananas also have decent fiber, as well as vitamin C, vitamin B6, and potassium. Are there berries available? Grab some for their antioxidant potential (we talk all about berries and <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-truth-about-superfood-acai-bowls-and-acai-berries-read-this-first\/\">antioxidants in this article<\/a>).<\/li>\n<li><b>Toast. <\/b>I know, I know, we might be attracting the <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\">Carb Police<\/a> on us for this one. But you can do a lot worse at a breakfast buffet than a little whole-wheat toast. If you put some eggs and bacon on it, you have yourself a pretty decent breakfast sandwich with some fiber to help keep you full.<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Alright, prioritize the above on your plate. Plus, minimize:<\/span><\/p>\n<ol>\n<li><b><a href=\"https:\/\/www.nerdfitness.com\/blog\/is-drinking-fruit-juice-healthy-is-fruit-juice-really-as-bad-as-soda\/\" target=\"_blank\" rel=\"noopener\">Juice<\/a>. <\/b><span style=\"font-weight: 400;\">If I could give you one single piece of diet advice, it would be this: try not to drink your calories. There\u2019s a lot of arguments on diets, but this advice is widely accepted.\u00a0<\/span>An orange has plenty of vitamins in it, plus a lot of fiber to help balance out the sugar. OJ? Zero fiber, <span style=\"font-weight: 400;\">and it\u2019s mostly just high-calorie sugar water at this point!\u00a0<\/span>Skip the juice and eat the whole fruit.<\/li>\n<li><b>Pancakes\/Waffles. <\/b>Don\u2019t eat these, unless you are good at portion control! The high-calorie batter itself will have sugar in it, plus it\u2019s designed to have more sugar (maple syrup) poured on top. Stick to toast.<\/li>\n<li><b>Cereal. <\/b>This\u00a0breakfast food is often packed full of carbs, calories, and sugar. For example, the third ingredient for Cheerios is \u201csugar.\u201d And that\u2019s Cheerios. Don\u2019t even get me started on Fruit Loops or Frosted Flakes.\u00a0Again, stick to toast.<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The above advice should get you started on loading up properly at a breakfast buffet. <\/span><\/p>\n<h2><a name=\"staying_fit\"><\/a>How To Make Staying Fit A Priority on the Road<\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3576997 size-large aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-decathlon-713x241-1.jpg\" alt=\"This LEGO is ready exercise, no matter where he travels to.\" width=\"713\" height=\"241\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-decathlon.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-decathlon-300x101-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-decathlon-600x203-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>If you are trying to get healthy but need to travel frequently, I want you to make exercise your constant.<\/b><\/p>\n<p>I don&#8217;t know if you were a <em>Lost <\/em>fan, but my favorite episode, &#8220;<em>The Constant<\/em>,&#8221; involved a character named Desmond who had to find the one &#8220;constant&#8221; in his life in order to stay sane.<\/p>\n<p>Something Desmond could focus on as his mind traveled through time.<\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3577082 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lost-desmond.gif\" alt=\"Desmond should have made exercise his &quot;constant&quot; when he traveled (through time).\" width=\"477\" height=\"325\" \/><\/p>\n<p>You had to be there.<\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/epic-quest\/\" target=\"_blank\" rel=\"noopener\">I&#8217;ve traveled quite a bit over the years<\/a>: sightseeing countries, sleeping on buses, exploring temples, and visiting a new town seemingly every other day.<\/p>\n<p>During all this chaos: exercise became my constant.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3634600\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/muscle-up-1.gif\" alt=\"Steve always travels with rings, so he can do his training from any part of the world.\" width=\"477\" height=\"498\" \/><\/p>\n<p>I knew that without a doubt, no matter where I was or what I was doing, every other day I would find a way to work out &#8211; no excuses.\u00a0I might have had to add in an extra day between workouts maybe a handful of times.<\/p>\n<p>What I&#8217;m trying to say is this: if you are serious about prioritizing your health, even while traveling, then start treating exercise like YOUR constant.<\/p>\n<p>Make it a reliable, consistent thing in your schedule, no matter where you are in the world.<\/p>\n<p>No matter what.<\/p>\n<p><strong>Sound difficult? Start by asking yourself the following:<\/strong><\/p>\n<p><em>&#8220;If I HAD to still get my workouts in, even if I am traveling or on vacation, how would I do it?&#8221;<\/em><\/p>\n<p>Most answers will be something like this:<\/p>\n<ol>\n<li>&#8220;If I had to work out, it would mean that I need to wake up SUPER early tomorrow morning to hit the gym before the conference starts.&#8221;<\/li>\n<li>&#8220;If I had to get my run in, it would mean I could only go for a 20 minute run instead of my normal 60-minute run.&#8221;<\/li>\n<li>&#8220;If I had to get my workout in, that would mean I need to actually PAY for a day pass at a real gym, because I know hotel gyms are crappy.&#8221;<\/li>\n<\/ol>\n<p><strong>This is the most important question you can ask yourself before your trip: &#8220;How do I make this work for me?&#8221;\u00a0<\/strong><\/p>\n<p>Then, structure your environment and schedule to make it happen:<\/p>\n<ol>\n<li>Add it to your calendar.<\/li>\n<li>Set up a text reminder.<\/li>\n<li>Plan your schedule around it.<\/li>\n<li>Have <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener\">your coach<\/a>\u00a0or friend remind you.<\/li>\n<li>Research the nearest gym or park.<\/li>\n<\/ol>\n<p>Again, ask yourself &#8211; what if you HAD to work out, no matter what. How would you get it done? What would you need to change?<\/p>\n<p>And then do whatever you can to make it your constant.<\/p>\n<h2><a name=\"overcome_jetlag\"><\/a>How to Overcome Jet Lag (and other tips)<\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3577083 size-large aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-merman-713x535-1.jpg\" alt=\"This Merman wants to help you avoid jetlag.\" width=\"713\" height=\"535\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-merman-713x535-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-merman-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-merman.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-merman-600x450-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>We need to address a few final points: sleep, jet lag, and hydration.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">All of these are going to impact your ability to follow the advice above.\u00a0<\/span><\/p>\n<h3><b>#1) SLEEP<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">When I&#8217;m sleep-deprived, I often don&#8217;t have the energy to exercise&#8230;when the reality is that exercise is often the thing that will give me energy (foreshadowing).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, if you\u2019re lacking shuteye, you\u2019ll get hungrier.<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a> When you\u2019re sleep-deprived, your brain sends signals for more energy, which means more calories. This is troublesome if you\u2019re trying to hold out until you can order a nutritious chicken salad. <\/span><\/p>\n<p><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/are-you-making-these-mistakes-with-your-sleep\/\" target=\"_blank\" rel=\"noopener\">Prioritize sleep<\/a>. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Two good tools to help with this are earplugs and an eye mask. Some hotels have a way of being bright and noisy.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3577084 size-full aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/cinderella.gif\" alt=\"Is Cinderella suffering from jetlag?\" width=\"454\" height=\"337\" \/><\/p>\n<h3><strong>#2) HOW TO DEAL WITH JET LAG<\/strong><\/h3>\n<p><b>Sleeping might be tough if you&#8217;re dealing with \u201cjet lag.\u201d<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Jet lag is the phenomenon of traveling from one time zone to another, but still being stuck in the former time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you fly from New York to London. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It was night when you left New York. It is now morning in London. You may or may not have slept on the plane.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">What time is it?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Your body can have some serious trouble getting back on track, because our circadian rhythms (our biological clock) are thrown off by the geographic change.<\/span><\/p>\n<p><b>My solution: work out (<a href=\"#5_travel_workouts\">click here for that section<\/a>).<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that a good sweat can help change your circadian rhythm, which might help you adjust to the local time.<a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re able to, work out as soon as you get settled to help combat jet lag. I&#8217;ve personally found this to be super helpful in adjusting to the local time.\u00a0<\/span><\/p>\n<h3><b>#3)\u00a0STAY PROPERLY HYDRATED<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Air travel dehydrates you.<a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a> The cabin\u2019s air is environmentally controlled, with lower moisture than you find here on the ground. <\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Humidity on the good old fashioned Earth: 30-60%<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Moisture in an average airplane: 10-20%<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yeah&#8230;that 10-20% is less than the Sahara desert.<\/span><\/p>\n<p><em>That&#8217;s pretty dry&#8230;<\/em><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3439375\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Amigos.gif\" alt=\"\" width=\"483\" height=\"260\" \/><\/p>\n<p>On top of that, the pressurization of the cabin itself causes you to expel H2O.<\/p>\n<p>Something something, physics. Something something, less water.<\/p>\n<p><span style=\"font-weight: 400;\">The low humidity and pressurized environment create a perfect scenario for you to lose lots of water.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And if you\u2019re dehydrated, it can make you tired, which can go back to that whole hunger and calories thing.<\/span><\/p>\n<p><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/everything-you-need-to-know-about-hydration\/\" target=\"_blank\" rel=\"noopener\">Drink water<\/a>. <\/strong><\/p>\n<h2>Above All Else, Preserve Momentum While Traveling!<\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3577085 size-large aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/running-on-beach-713x570-1.jpg\" alt=\"No matter where you travel, keeping going like this man here. \" width=\"713\" height=\"570\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/running-on-beach-713x570-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/running-on-beach-300x240-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/running-on-beach.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/running-on-beach-600x480-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Whatever you&#8217;re currently working on improving in your life, you can continue working on that while traveling.<\/strong><\/p>\n<p>You only fall off the wagon if you resign yourself to the fact that it&#8217;s impossible to stay fit while traveling!<\/p>\n<p><em>Why not have the opposite mindset, and ask &#8220;How do I make this work for me?&#8221;<\/em><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3577086 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/curious-batman.gif\" alt=\"Batman is curious on how to stay in shape while traveling.\" width=\"401\" height=\"277\" \/><\/p>\n<p>Millions of people manage to stay healthy despite a hectic travel schedule, and I want the same for you.<\/p>\n<p><strong>Here are some final tips to help you while traveling:\u00a0<\/strong><\/p>\n<ol>\n<li><strong>Travel day?<\/strong>\u00a0Pack some healthy snacks with you in your bag &#8211; apples and almonds are my go-to.<\/li>\n<li><strong>Going out to dinner with co-workers? <\/strong>Find the restaurant online, scour the menu, and &#8220;pre-order your dinner&#8221; in your mind so you know what to order when you get there. Order the &#8220;meat + veggie + potato&#8221; option on the menu, and ask for double veggies instead. Aim for something like steak tips, or grilled chicken, salmon, etc.<\/li>\n<li><strong>Traveling with your family?<\/strong> Let them know that you&#8217;re making a concerted effort to eat better and that you&#8217;d like their support.<\/li>\n<li><strong>Going out with friends?<\/strong> Let&#8217;s say you&#8217;re going out with buddies, and you have no choice but to eat fried food and drink tons of beer (I hate when that happens). Compensate by being extra diligent on the days before and after &#8211; no drive-thru meals, no late-night vending machine stops, no bad snacks while at the convention.<\/li>\n<\/ol>\n<p><strong>Pick your battles.\u00a0<strong>Plan ahead.\u00a0<\/strong>Make eating a priority.<\/strong><\/p>\n<p>If you want any help as you head out on the road, I got you boo.<\/p>\n<p>Here&#8217;s how Nerd Fitness can help you get in shape while you travel:<\/p>\n<p><b>#1) Our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Program<\/a>:<\/b><span style=\"font-weight: 400;\"> a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.<\/span><\/p>\n<p><strong>Lots of our clients travel full-time, and their coach is one of the few constants they have every day.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:<\/span><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" class=\"wp-image-3574583 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NERD-CoachingBanner2019-00-Main-2d1.jpg\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><b>#2) If you want a roadmap for getting in shape on the road, check out NF Journey. <\/b><span style=\"font-weight: 400;\">Our fun habit-building app will help you exercise and eat better, all while you build your very own superhero&#8230;no matter where on Earth you are!<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Interested?<\/span><\/i><\/p>\n<p><b>Try your free trial right here:<\/b><\/p>\n<p style=\"text-align: center;\"><b><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p>\t\t<\/b><\/p>\n<p><b>#3) Join The Rebellion! <\/b><span style=\"font-weight: 400;\">We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019ll also send you tons of free guides that you can use to start leveling up your life too:<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta nf-diet  shortcode-form-14 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><\/p>\n<div class=\"title-first\">Download our free weight loss guide<\/div>\n<div class=\"title-second\">THE NERD FITNESS DIET: 10 Levels to Change Your Life<\/div>\n<p><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Follow our 10-level nutrition system at your own pace<\/li>\n<li>What you need to know about weight loss and healthy eating<\/li>\n<li>3 Simple rules we follow every day to stay on target<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"10170\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/nerdfitness.com\/blog\/feed\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"50.116.30.23\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-04-12 23:00:39\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get It Now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p>Alright, that&#8217;s about it for this guide. Now, your turn:<\/p>\n<p style=\"padding-left: 30px;\"><em>Do you travel for work? <\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Do you <\/em><em>upcoming vacation this summer? <\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>What struggles do you have while on the road? What kind of questions do you have about staying in shape and traveling?<\/em><\/p>\n<p><strong>Leave a question in the comments and I&#8217;ll help in any way that I can.<\/strong><\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p><strong>###<\/strong><\/p>\n<p>All photo citations can be read right here: <a href=\"https:\/\/pixabay.com\/photos\/hiker-walker-rambler-lego-walk-1984421\/\" target=\"_blank\" rel=\"noopener\">Backpacker<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/clement127\/27435831561\/in\/album-72157668561469540\/\" target=\"_blank\" rel=\"noopener\">Decathlon<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/photography-andreas\/5338699552\/in\/photolist-bxk1CQ-9o2rtK-dYq12b-dw5jwi-b9gD3M-5cMUfw-9SRMCn-7E3HmJ-amXiep-7Rbarp-dezBW6-98Leo1-beqwX2-4jTZTe-8efjvn-9taatC-aH78X2-9yHDKP-7Y4faS-bgKVMe-akQEZE-629dP5-bJSYiD-m5mkhs-9WvEcc-mWHFTz-7pMGCu-aH79bV-rpnv62-K6adUY-93iFPA-VZH9mc-9eJHHg-7XGvf5-RtLuuB-BGmuyL-bvPRso-7Qn1zT-aaMQBg-duWXjA-bJT8og-9eTFCH-mVyXFc-iH1DmB-7Qn1wK-9fMk6N-93qLMW-okuyrs-9RjQT7-fj2NWH\" target=\"_blank\" rel=\"noopener\">Good Party<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/rottnapples\/11040147586\" target=\"_blank\" rel=\"noopener\">Newtonmas<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/tdm911\/5828189957\/in\/photolist-9T1ZPK-Zx4mK5-7Sn68t-7CL1QJ-fqMVJb-atkr51-7CGbsi-qctBgH-arTknJ-8dfP18-SDXzAJ-9wimAG-feJXun-23WeV9t-2exEjtz-9eDXzC-2exEfhZ-auxq5z-9gr8Hv-9fAZ86-SDXzvo-BhkbkW-KWVrA2-SpxyLE-dz7ivj-p9FCN8-dUoqTX-4eURr-84bB4i-7CL1vf-6nJ8Nh-49y7PE-8PxFDu-98ae3z-e6qDWZ-7hiNCe-7xPSB7-8sTdfG-49y7LN-8famh7-6xq98H-azxBAW-qkCBkR-diF2jE-fWFusS-obgCQP-91k5Qh-dLSKai-Y7p8kW-4fBH27\" target=\"_blank\" rel=\"noopener\">Apples<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/brent_nashville\/2155902829\/in\/photolist-4hvyNr-opjRZ8-a3SJW-jk9rR-5D2DVD-opkvuE-63V1Ma-hK6KsR-8xRNxM-6onCK1-pCcyDe-5nA7Dj-ap6162-JPqv8-4Mk8ym-JPqvi-9VhxSN-7qGpYU-8tMbKp-99c8gw-9yfGJa-EevdN-5XoZk5-oDN8qs-HakRP-2xrocX-5QF4qd-7j9Zt5-opkeey-8UVF8e-4TEjN5-dwvz6D-7qCuuv-55PgYE-5zLWTe-ajfQes-d9F3hS-d9F4xL-dM2oaV-8JTpDn-9wZFK8-71khn5-8A6fo9-8U5Gb-cKeCHC-pvDbRv-5Qunfa-7hmyVC-2a3yX3p-28X4RrU\" target=\"_blank\" rel=\"noopener\">Model Train Display<\/a>,\u00a0<a href=\"https:\/\/www.flickr.com\/photos\/reiterlied\/36580497080\/in\/photostream\/\" target=\"_blank\" rel=\"noopener\">Califonia Dreamin,<\/a>\u00a0<a href=\"https:\/\/www.flickr.com\/photos\/clement127\/12411294843\/in\/photolist-jUK8y8-fN5r4Z-j2ZAPk-ftbQ5H-iMpuZq-nTgJjk-nBeiRp-hut1Cg-ny8Rhm-ijRb9G-iT1qK5-evD7kH-oDajGR-i8LCay-bAcdG5-i8KaXC-eYPscV-diUNRB-fzcFGz-k7Xz4H-ftbQAk-vt9Wvc-f7iQH5-G4gMgR-QehapL-bZaHEE-cYvFzU-gGXfdn-fPbSMo-a79BQa-21afBmY-3rM4kB-QkLcqB-gWqJYZ-ktHMNx-CExcg7-o1r5B8-iSX6LE-husabw-dza1Nr-kbCxjK-hus7Vu-f9dC6r-hus8Fs-Bbnb4B-fEfFKx-vR3MeU-bZv3Wq-nhaU7X-janovA\" target=\"_blank\" rel=\"noopener\">Angry Hulk,<\/a>\u00a0<a href=\"https:\/\/pixabay.com\/photos\/motorcycle-dirt-bike-off-road-lego-1975858\/\" target=\"_blank\" rel=\"noopener\">Dirt Bike<\/a>.<\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">You can check on <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0268005X1630340X\" target=\"_blank\" rel=\"noopener\">this study<\/a> on protein and satiation, and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23885994\" target=\"_blank\" rel=\"noopener\">this one<\/a> on fiber.<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">Again, embrace it.<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">Here\u2019s a study on <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC535424\/\"><span style=\"font-weight: 400;\">sleep and appetite<\/span><\/a><span style=\"font-weight: 400;\"> for you to check out.<a href=\"#refmark-3\"><\/a><\/span><\/li>\n<li id=\"footnote-4\" class=\"fn-text\">You can check out <a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/full\/10.1113\/JP276943\" target=\"_blank\" rel=\"noopener\">this study<\/a> on exercising and circadian rhythms.<a href=\"#refmark-4\"><\/a><\/li>\n<li id=\"footnote-5\" class=\"fn-text\">The LA Times has a <a href=\"https:\/\/www.latimes.com\/travel\/la-tr-spot-long-flight-20170709-story.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">great article<\/span><\/a><span style=\"font-weight: 400;\"> on the subject.<a href=\"#refmark-5\"><\/a><\/span><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-stay-in-shape-while-traveling\/\">5 Travel Workouts: Get In Shape While Traveling<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ever said, \u201cI\u2019d love to get in shape, but I travel too much\u201d? If so, this guide is for you! Today we\u2019re gonna teach you exactly how to get fit no matter what type of business trip you\u2019re on. We\u2019ll cover: 5 Quick Travel Workouts (no equipment required). How to eat healthy while traveling. What [\u2026]<br \/>\nThe post 5 Travel Workouts: Get In Shape While Traveling first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":2231,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/2229"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=2229"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/2229\/revisions"}],"predecessor-version":[{"id":2284,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/2229\/revisions\/2284"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/2231"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=2229"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=2229"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=2229"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}