Make your hotel room a gym.
Doing weight-bearing exercises can make your hotel room as good as a gym. “You don’t need to be lifting heavy weights to stay healthy and fit,” she says.
Travel with a resistance band and do squats, lunges, planks, push-ups, mountain climbers and burpees. Make it circuit to get the most out of it. “It doesn’t need to be fancy,” Cohen says. “Get your heart rate up and try to keep as close to your regular routine as possible.”
Swap one meal with the grocery store and bring healthy snacks.
Carrying healthy snacks like raw almonds, cut-up fresh veggies and fruit goes a long way. Then swap eating out one meal per day by eating at a grocery store instead of a restaurant.
Cohen’s recommendation: grab some turkey slices or eat at the salad bar so you can watch what you’re eating. “People think that when they are going out to eat they are being healthy just getting a grilled chicken breast, but they aren’t taking into account where that chicken breast is being cooked,” Cohen says. “A lot of times you have to add between 300 and 500 calories for whatever meal you’re getting.”
When eating out, hack the menu. Find five ingredients and put them together to make a healthier meal like asparagus and chicken. Keep in mind some salads have more calories than a Big Mac and fries, and grilled vegetables are usually laden in oil.
Eat a healthy, protein-laden breakfast.
For Cohen, that means eating the same thing every day. “Putting breakfast on autopilot is extremely important to me because it gives your brain space to focus and think of other things,” she says. Her go-to breakfast: three whole eggs mixed with liquid egg whites scrambled with Trader Joe’s Lite Mexican Blend of cheese and half of an avocado on the side. “Eating fat doesn’t make you fat,” Cohen says. “Sugar makes you fat. So I actually try to eat a lot of fat because it satiates your brain.”