Travel and Wellness: FZM’s Fitness Guide for the Global Jetsetter

  1. The first thing to do as soon as you arrive at your hotel is to empty out the mini bar. Strike preemptively against all those empty, overpriced calories by requesting the concierge to clear out the mini bar before check-in!
  2. Long flights dehydrate the body. Furthermore, airline food is loaded with extra salt and flavor to be more appealing to the taste buds at a higher altitude. That’s exactly why in-flight food is the prime cause of travel bloat and water retention. Even if you travel business class and request a low fat meal, they still need to flavor it! One of the best-kept secrets of Hollywood A-listers and the jet set is to avoid eating anything on an aircraft. Instead, hydrate regularly and remember to drink at least half a liter of water every time you get on the flight. For very long flights, make sure you have a hearty meal before you get on board and carry a healthy trail mix to snack on while onboard.
  3. When abroad, use your phone or fitbit to track the amount of steps you take every day. If you are not working out, aim for at least 25-35k steps.
  4. Choose your indulgences. While on vacation, have one meal of your choice each day. If trying to lose weight, make sure your total caloric intake stays below 1800 (for women) or 2500 (for men). Ration accordingly. For example, if you eat two slices of pizza (thin crust) and tiramisu (small) you clock in at about 700 calories. That means you have around another 700 calories to eat healthy. While on vacation, you want to be aware of what you are eating and how much you are eating if you want to maintain or lose more weight.
  5. Drink a lot of water. It is easy to forget about getting in your mandatory 12-18 glasses of water while travelling. Often, people mistake thirst for hunger and tend to overeat.
  6. Take a multivitamin every day. You want to make sure that your immunity stays high when you are on the go. Sometimes, a lack of a certain mineral or vitamin can lead to unnecessary cravings. Prevent that by investing in a good quality multivitamin.
  7. If you fail to prepare, you prepare to fail. Research healthy food options at your destination. Currently, the global culinary scene is all about organic gourmet food. Find restaurants that cater to both your taste buds and your fitness goals and ‘redefine’ your notion of health food.
  8. Go shopping and invest in a beautiful item that makes you feel good. Research shows that we are more likely to eat better and be healthy if we do a little something to boost our own self-esteem.
  9. Try out a gym class. The international fitness scene is exciting and varied. Sign up for a class you have never heard of before like animal flow or aqua spin! Take your sense of exploration to the gym.
  10. Get a good sports massage! While the massage options back home are aplenty, very few cater to the specific needs of athletes or active people. A good sports massage alleviates muscular pain, touches on all relevant pressure points and improves performance at the gym. Go to a qualified masseuse abroad to experience the difference! Your body will thank you and your trainer back home will be pleasantly surprised by your sudden improvement in performance.
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About Fatima Zara Mallick 11 Articles
CEO and head trainer at FZM Boutique Fitness: a concept wellness centre providing customised workout and nutrition solutions to a select clientele. FZM has studied fitness in Italy, Singapore, Thailand and UAE. She is a Level 2Crossfit Trainer, a Zumba instructor and Pakistan's firstPiloxing (Pilates and Kickboxing) trainer. Additionally, Fatima specialises in Rehabilitation (injury) training as well as pre and post-natal training. She has completed courses in Kettle bell and Battle rope (velocity) training from FTA (Functional Training Institute, Asia) and is a certified Boot Camp Instructor from the International Bootcamp Alliance (Melbourne, Australia).

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