Busy CEO: 'Fuelling Your Body on the Fly'

Hi there, Ian Worthington here, the 'brains!' behind GymWolfPT.

If you’re a business executive like me, you know that travelling can throw a wrench into your nutrition plans.

But don’t worry, I’ve got your back!

Here’s my action plan to keep you healthy, and energised, while you jet-set around the world!

Spoiler Alert: It involves practicality, and a bit of stubborn determination.

Pre-Flight Prep:

Before you even leave for your trip, you need to be in control of your food choices.

Here are some guidelines to keep in mind:

• Eat often: Turkey, salmon, eggs, chicken, unlimited vegetables, water.
• Avoid: Fatty/Fried foods, pastries, bread, fruit juices and desserts.

Pro Tip:

• Pack some healthy snacks like protein bars, nuts, and dried fruit. This way, you won't be at the mercy of airport food courts

Hotel Breakfast Hacks:

Hotels usually offer great and varied breakfast options.

Fill up on the good stuff (lean meats, vegetables, eggs, salmon, mackerel etc) and be sure skip the sugary pastries, cereals and donuts!

"Let food be thy medicine and medicine be thy food." - Hippocrates

Breakfast Buffet Best Choices:

• Omelette loaded with vegetables
• Greek yoghurt with berries
• Scrambled egg with smoked salmon
• Breakfast protein smoothie

Business Lounge Eating:

First & Business class lounges are often goldmines for healthy, high protein foods!

Skip the bread, cakes & pastries, go for...

• Grilled meats
• Eggs
• Fish
• Salads
• Vegetables

Lounge Tips:

• Avoid the pies, rolls and array of sandwiches, opt for a fresh salad and lean meats
• Stay clear of sugary drinks and stick to water / herbal teas.

In-Flight Feasting

Bring your own snacks.

A couple of top picks are:

• Dried meat (jerky, chicken strips)
• Raw nuts (cashews, almonds)

These are nutrient-dense and travel-friendly.

Bonus Snack Ideas:

• Rice cakes with almond butter
• Whey protein shake
• Protein bar
• Sliced vegetables with hummus
• Dark chocolate (a little!)

"Healthy eating is a way of life, so it’s important to establish routines that are simple, realistically, and ultimately livable." - Horace

Hydration Station:

Keep super hydrated.

Water is crucial, especially in a pressurised cabin.

Consider bringing electrolyte tablets to help your body out.

And as much as a wine, beer and champagne might call your name, remember:

• Alcohol = Dehydration (and hangover!)

Hydration Hacks:

• Bring an empty water bottle and be sure to fill up after security.
• Herbal teas are also a decent way to stay hydrated and relaxed.

"Water is the driving force of all nature." - Leonardo da Vinci

Fast Track to Success:

If all these tips feel like too much, you can try fasting.

It’s simple and effective.

Start your fast when you leave your house, and break it when you land at your destination.

Don't fast from water though!!!

Fasting Benefits:

• More time for work, reading or relaxation
• Reduced risk of digestive distress
• Lower overall calorie intake for the day

"Fasting is not just a physical discipline; it can be a spiritual feast." - Jentezen Franklin

Landing Strategies:

Ideally, reset your internal clock by staying up and active until the local bedtime!

Here’s your landing day meal suggestions...

• Daytime: High protein, limited carbs (no rice, pasta, bread, potatoes, sugars, or fruit juices). Load up on lean meats, egg whites, fish, salads, vegetables, and avocados.
• Evening: Have a carbohydrate-rich meal (yes, this is your green light for pasta, rice, potatoes, quinoa, and some juicy fruit for dessert). This will result in a boost to your serotonin - and in-turn help you relax and sleep better.

Post-Flight Meal Ideas:

• Grilled chicken salad with avocado
• Steamed vegetables with tofu
• Salmon salad
• Chicken, rice and vegetables
• Quinoa bowl with roasted vegetables

Overall Fuelling Tips:

• Avoid empty calories from fried foods and bread. No chips or pizza – aim for nourishing, healthy options.
• Increase carbohydrates in your evening meal to boost serotonin and get better sleep.

Ready to Supercharge Your Travels?

Take your health into your own hands and transform your business trips from stressful to successful.

Ready to optimise your nutrition and performance while traveling?

Let’s chat!

Book a call now and discover how we can help you stay fit and focused, no matter how busy your schedule is!

Click here to book your call today: BOOK YOUR CALL

Here’s to travelling smarter and staying healthier – one flight at a time!

Yours In Fitness

Ian Worthington