Jill Bures and Gina Williams.  Prepare Before you Leave  What to Eat  What to Do  How to Deal.

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Presentation transcript:

Jill Bures and Gina Williams

 Prepare Before you Leave  What to Eat  What to Do  How to Deal

 Check hotel site for fitness facility  Pack comfortable exercise gear  Bring small cooler for snacks  If you are running on your own: bring phone, whistle, etc.  Accountability- find a workout buddy  Planning is ESSENTIAL

 In Hotel  Cereal with low fat milk  Fresh fruit  Yogurt  Oatmeal  Omelet with veggies  Whole wheat toast/muffin  Avoid muffins, sweet rolls, sugary cereal

 In the Car  Water  Fruit and veggies  Granola bars  String cheese  Whole grain chips/crackers  Nuts like almonds, cashews, walnuts  Sandwiches on whole grain bread, PB & J/lean meat

 At College Fair  Water, avoid sugary pop  Whole grain sandwiches  Use mustard instead of mayo  Fresh and veggies, avoid chips  Skip the cookies and desserts  Don’t arrive starving

 At Restaurants  Water  Build own sandwiches, Subway / Quiznos  Soup and salad, avoid high fat options  Choose grilled meats over fried  Veggies instead of fries  Skip dessert, select fruit  Leftovers for next night  Fast food vs. local market

 Driving, Rest Stop, Walk and Stretch  Flying, Walk the airport  Stretch on Plane

 In Hotel  Use fitness facility or pool  Ask for safe area to run/walk  Walk to locate restaurant  Run/walk the stairs  YouTube video workouts  Exercise in room

 Sample Exercise Routine  Jumping Jacks  Sit Ups  Push ups  Jump Rope  Bands

 LONG Days during Travel Season  Stay organized, set goals  Treat Your Body Right  Sleep and nap  Exercise  Eat healthy  Carry hand sanitizer

 Find Travel Buddies  Dinner or movie  Attend a fair or festival  Share stories  Workout buddy  Find Something Relaxing  Read a book  Listen to music  Soak in a tub  Mediate  Do something for YOURSELF

 Fast Food calorie information  Fast Food Calories by nanobitsoftware.com (free) available at iTunes   Fitness YouTube Videos  Dorm Room Workout Videos by Exercise TV  SparkPeople.com, 10 minutes toning videos