How to Stay Fit While Traveling: Tips and Tricks

Traveling is one of life’s greatest joys—it allows you to explore new places, try new foods, and step out of your daily routine. But for those dedicated to their training, it can feel like every trip is a setback. How do you keep moving forward when your schedule is unpredictable, and access to equipment is limited?

The good news is that staying fit while traveling doesn’t have to be complicated or time-consuming. With a bit of planning and creativity, you can maintain your strength, mobility, and overall fitness no matter where you go.

Here are some practical tips and strategies that have worked for me and my clients over the years:

1. Plan Ahead

A little preparation goes a long way. Researching gyms, parks, or hotel fitness centers at your destination ensures you’re not caught off guard. When I travel, depending on the type of trip, I adjust my approach. If I’m staying in one location, I always look for hotels with gyms or find a local gym nearby. Knowing your options ahead of time saves you stress and keeps your routine intact.

2. Prioritize Movement Over Perfection

You don’t need a perfect session to make progress. Focusing on staying active—whether it’s a quick mobility session, a bodyweight workout, or a long walk—keeps you consistent without added stress.
Your training sessions don’t have to be long—30 to 45 minutes is plenty. After all, it’s vacation! Sometimes taking a break is exactly what your body needs to recover and come back stronger. If your trip is a week or less, embracing the change of pace can actually enhance your long-term progress.

3. Choose Active Adventures

Traveling offers endless opportunities to stay active while exploring new places. Instead of opting for passive activities like a bus tour, try a walking tour or rent bikes to explore a new city. When planning excursions, choose active options like hiking, snorkeling, or paddleboarding. These activities keep you moving and allow you to experience your destination in a whole new way.

4. Pack Travel-Friendly Equipment

Bringing the right gear can make all the difference. Resistance bands, a jump rope, or sliders are great lightweight options. My favorite, though, is the TRX suspension trainer. It’s portable, versatile, and perfect for targeting your back—one of the hardest areas to train without access to gym equipment.

5. Make Use of Your Surroundings

Hotel rooms, parks, or beaches can double as great workout spaces. Bodyweight exercises like squats, push-ups, planks, and lunges are versatile and effective no matter where you are.
Don’t overlook playgrounds! Monkey bars and other equipment can be great for bodyweight movements like pull-ups or hanging leg raises.

6. Keep It Simple or Get a Plan

Consistency is key when training while traveling. Having a basic workout template—like alternating push, pull, and lower-body movements—ensures you can adapt to your environment.
If you’re unsure how to structure your workouts, consider having your coach design a custom plan. Whether you have access to a full gym, a hotel fitness center, or just your own bodyweight, a tailored program removes the guesswork and keeps you on track.

Need help staying on track during your travels? I can design a custom program tailored to your specific needs and available equipment. Click here to book a personalized travel program through Avos Strength.

7. Stay Mindful of Nutrition

Vacations are a time to enjoy yourself, and food is often a big part of the experience. It’s okay to splurge a little here and there—but try to avoid turning every meal into an all-you-can-eat buffet. Overindulging in high-calorie, low-nutrient foods for a week or more can leave you feeling sluggish and lead to significant weight gain.
To strike a balance, prioritize healthier options most of the time. Choose lean proteins, vegetables, and whole grains when you can, and enjoy richer foods in moderation. Pair this with staying active, and you’ll return from your vacation feeling refreshed, not weighed down by your choices.

Exercise and Type 1 Diabetes: Benefits, Recommendations, and Safety Considerations

Type 1 diabetes presents unique challenges when it comes to managing blood sugar levels, but exercise can be a highly effective tool in maintaining overall health and stability. However, for individuals with type 1 diabetes—or for those coaching them—it’s essential to approach exercise with a clear understanding of the condition’s unique demands. This post will explore the benefits of physical activity, the types of exercise most suitable for people with type 1 diabetes, and critical safety tips to ensure a balanced, effective workout routine.

Why Exercise Matters for Managing Type 1 Diabetes

Type 1 diabetes is an autoimmune condition in which the pancreas produces little or no insulin, requiring individuals to use external insulin to regulate blood sugar. Unlike type 2 diabetes, which is often associated with insulin resistance, managing type 1 diabetes involves balancing insulin doses with blood sugar levels, diet, and physical activity. Exercise plays a crucial role in this balance by:

• Improving Insulin Sensitivity: Exercise makes muscle cells more receptive to insulin, allowing them to take in more glucose and helping stabilize blood sugar levels.

• Enhancing Cardiovascular Health: People with type 1 diabetes have an increased risk of heart disease. Cardiovascular exercise strengthens the heart, lowers blood pressure, and improves cholesterol levels.

• Supporting Mental Health: Regular physical activity releases endorphins, which can reduce stress, anxiety, and symptoms of depression that people with chronic conditions may experience.

Benefits of Cardio and Strength Training

Both cardio and strength training are beneficial, but each offers unique advantages for people managing type 1 diabetes.

Cardiovascular Exercise

Engaging in aerobic exercise, such as brisk walking, running, or swimming, is excellent for:

• Improving Heart Health: Cardio exercises strengthen the heart and improve circulation, essential for individuals at risk of cardiovascular issues.

• Enhanced Insulin Efficiency: Cardio improves how cells use glucose, making it easier to keep blood sugar levels within target ranges during and after exercise.

• Mood Enhancement: The endorphin release from cardio exercise can be particularly beneficial in managing the mental health challenges that can accompany type 1 diabetes.

Strength Training

Strength training, including weightlifting and bodyweight exercises, provides specific benefits, such as:

• Increased Muscle Mass: Muscle mass helps with glucose uptake and storage, which contributes to improved blood sugar control.

• Boosted Metabolism: Strength training raises the resting metabolic rate, meaning more calories (and glucose) are burned even at rest.

• Improved Bone and Joint Health: Strength training can enhance bone density and joint function, reducing the risk of fractures and maintaining long-term mobility.

Recommended Exercise Frequency

For optimal health and blood sugar management, a balanced exercise regimen combining both cardio and strength training is ideal:

Cardio (Aerobic Exercise)

• Frequency: Aim for 3-5 days per week.

• Duration: 150 minutes of moderate-intensity cardio (such as brisk walking) or 75 minutes of vigorous-intensity cardio (such as running) each week.

• Intensity: Adjust intensity based on individual fitness levels, aiming for moderate to vigorous effort.

Strength Training (Resistance Exercise)

• Frequency: At least 2-3 days per week, with exercises targeting all major muscle groups (legs, back, chest, shoulders, arms, and core).

• Sets & Reps: Aim for 2-3 sets of 8-12 repetitions per exercise to build muscle strength and endurance.

Combining both types of exercise supports stable blood sugar levels, enhances physical fitness, and reduces diabetes-related health risks.

Safety Considerations for Exercise with Type 1 Diabetes

While exercise is highly beneficial, there are some important safety factors to keep in mind for those with type 1 diabetes:

1. Pre-Exercise Blood Sugar Check:

   • Check blood sugar before exercising. If blood sugar is below 5.5 mmol/L (100 mg/dL), have a small snack to avoid hypoglycemia. If blood sugar is above 13.9 mmol/L (250 mg/dL) with ketones present, avoid exercise until levels stabilize.

2. Managing Hypoglycemia (Low Blood Sugar):

   • Symptoms of low blood sugar include shakiness, sweating, and dizziness. Always have a fast-acting carbohydrate source, such as glucose tablets or juice, available in case of low blood sugar during or after exercise.

3. Adjusting Insulin Doses:

   • Work with a healthcare provider to adjust insulin dosages before physical activity. Intense or prolonged exercise may require insulin adjustments to prevent drops in blood sugar levels.

4. Post-Exercise Monitoring:

   • Blood sugar levels can drop even hours after exercise, especially following high-intensity activities. Encourage frequent monitoring after workouts to identify any delayed hypoglycemia.

5. Hydration:

   • Dehydration can affect blood sugar levels, so drinking water before, during, and after exercise is important.

6. Foot Care:

   • Individuals with diabetes should wear proper footwear to avoid sores and blisters, and inspect feet regularly for any signs of damage or infection.

7. Avoiding Insulin Injection Sites in Active Muscles:

   • Injecting insulin into muscles that will be used in exercise (like the thighs before a run) can lead to faster absorption, which may increase the risk of hypoglycemia. Instead, use non-active sites, such as the abdomen, before working out.

8. Progression and Adaptation:

   • Gradually increase the intensity and duration of workouts to avoid injury and allow the body to adapt, which is especially important for those new to regular exercise.

9. Monitoring for Signs of Cardiovascular Distress:

   • Due to the higher risk of heart complications, individuals should watch for any signs of cardiovascular distress, such as chest pain or shortness of breath, and stop exercising immediately if symptoms arise.

10. Communication with Healthcare Providers:

• Regular check-ins with a healthcare provider are essential to ensure that exercise plans align with overall diabetes management and health goals.

Conclusion

For individuals with type 1 diabetes, exercise can be transformative. By improving insulin sensitivity, enhancing cardiovascular health, and promoting mental well-being, regular exercise provides lasting benefits. However, careful planning and close monitoring of blood sugar levels are crucial to a safe and effective workout routine. With proper precautions and personalized guidance, people with type 1 diabetes can experience the many advantages of a balanced exercise program.

Remember to consult with a healthcare provider before starting or modifying an exercise program, especially when managing a condition like type 1 diabetes.

Train. Play. Repeat.

At Avos Strength, our vision is simple: to help people stay strong, active, and healthy as they age so they can continue doing what they love. Whether it’s playing tennis, hiking, gardening, or keeping up with your grandkids, our mission is to ensure you maintain the strength and mobility needed to live a fulfilling life.

All too often, we see individuals who, as they get older or experience injuries, lose the ability to engage in the activities that bring them joy. It could be something like tennis elbow, an injured knee, or shoulder pain that sidelines you from sports, hobbies, or just staying active. These setbacks can be frustrating and lead to a mindset focused on what you *can’t* do rather than the wide range of options still available.

Our approach is different. We believe that staying active is key to a happy, healthy life. That’s why we work with our clients to build a strong foundation, addressing not just the symptoms but the root cause of limitations, so you can get back to doing what you love. The goal isn’t just to train—it’s to regain the freedom to play, explore, and move without restrictions.

Too often, we hear stories like “I don’t have my Sunday tennis group anymore because half of them are injured” or “My teammate can’t play because of a shoulder issue.” If you have friends or family in this situation, share your success as an Avos Strength client. Let them know how building strength and resilience has allowed you to continue pursuing your passions and staying active, no matter what challenges come your way.

Our mission is clear: train for a lifetime of activity, play with freedom, and repeat the process. As we age, staying strong and active is the key to unlocking all the opportunities that life has to offer. So, whether it’s reclaiming your Sunday tennis match, playing with your grandchildren, or simply being able to move without pain, we’re here to help you train, play, and repeat—today and every day forward.

10 Step Approach For When You Get Injured

Often people think that coaches are invincible/super human… but we aren't. You can do everything right: have a solid warmup, good technique etc but sometimes things happen!

Note that this is not medical advice - this is what I find works best for me.

1. Stop what you're doing

2. Don't be the hero and assume you can do another set. Trust me, it never goes well.

3. Book an appointment with your therapist of choice as soon as you can get in.

   1. Everyone has someone, or some type of modality that works best for them.

   2. But remember that these are always temporary solutions.

4. Assess your current movement abilities and the area of restriction with low level mobility drills.

   1. The first thing that I usually do would be a joint range of motion assessment - something like a cat cow/spinal rotation to see what positions I'm restricted in.

5. Usually attempting to foam roll or release the area does not work when it's too acute and flared up.

6. I find the most beneficial thing to do is to actually walk. Make sure that you walk with a good arm swing to allow rotation through the spine.

7. I will also do some positional breathing drills to drive expansion to the compressed areas.

8. Try to stay active -When you stop moving is generally when it starts to get worse.

9. Once it's less acute and/or you've gotten in to see a therapist, I will do some mobility and movement work.

10. I will gradually progress the intensity and start to add exercises that don't cause pain, increasing the load over time.

    1. Note this may take 1-2+ days or weeks depending on your situation

Be patient and keep moving. There is always something that you can do in the gym. I'm also a big fan of heat: hot baths, hot tub, sauna..

Do what works for you - and hopefully some of these pointers will help you!

What Goes into Developing a Tailored Program for an Athlete?

Part 1: The Needs Analysis

The first thing that is done is a Needs Analysis which is a process that is used to determine qualities that are important for the athlete and sport.

This includes a Sport Analysis. Here the S&C coach identifies the demands of the sport including the Key Performance Indicators (KPIs). This requires knowledge of the sport, including the demands of the sport and a deep dive into the literature.  

3 Questions that a coach asks when doing the needs analysis:

1. What are the metabolic demands of the sport?

2. What are the biomechanical movements of the sport?

3. What are the common injuries observed in the sport?

From here the coach needs to determine the athletes current status which is achieved by doing an Athlete Analysis. This includes profiling the athlete, performance testing and goals.

Next the coach needs to determine what is required to bridge the gap between the current status of the athlete and what they need to do to achieve their goal - i.e. the Gap Analysis

From here the coach can implement the plan based on the Gap Analysis.

Part 2: The Yearly Training Plan (YTP)

First, the coach needs to take a look at the big picture in terms of competition schedule and the entire season. This requires the coach to develop a Yearly Training Plan (YTP).  A YTP is not only done by S&C coaches, but should also be done by the sport coach too; for developing technical and tactical skills specific to the sport.  When major tournaments are placed in the calendar the S&C coach can work backwards to develop the program.

 With the KPIs in mind, the plan can be written to make sure that the athlete is developing the right attributes to peak for the major competitions.  Coaches will use periodization, which is the systematic planning of long- and short-term training programs.

Periodization

The YTP with major competitions in mind, can be broken down into macrocycles, mesocycles and microcycles where the specific training sessions are designed, working to develop specific athletic abilities within the larger picture of the current training phase.

Strategic periodization involves intentional peaking for matches or events based on their perceived greatest priority or difficulty throughout a competitive season.  This is accomplished by the deliberate manipulation of training loads and recovery in the lead-up to targeted matches.

It should be noted that during the season, coaches need to be flexible, because schedules often change. However the YTP serves as the primary framework that guides the training season.

Do It With Intent

Let's make sure that what we are doing is with intention, and that we are not just going through the motions.

This is not only a great metaphor for life - but for training too!

This year instead of just doing what your friend is doing, doing random classes sporadically here and there, or going to the gym with no plan  (and don't get me wrong, all of this is great already!).

But, let's focus that energy and time you are currently using to be even more meaningful.

That means: moving with intent, following a program with intent that will not only help you move and feel better, but also see quicker results.

And as always - don't forget to have fun!

Female Athletes Performance During "The Cycle"

If you menstruate or work with anyone who does, this post is for you.

⚠️ There are hormonal differences and training considerations that need to be taken into account.

🤔 What is a 'normal' menstrual cycle (MC)?

- Cycle length 21 to 35 days

- Flow length 2 to 7 days

- No more than a few days of variation in each cycle length

- No excessive blood loss or severe symptoms

💥 More that 90% of individuals report symptoms during their cycle.

🏅 have been won during all phases of the MC

Research is very challenging in this area

1️⃣ One study found that exercise performance might be trivially reduced during the early follicular phase (during the bleed phase)

2️⃣ Another study showed that exercise performance was impaired during the mid luteal phase of the MC (when progesterone is high)

3️⃣ Another study found that adaptation to resistance training  increases in the later part of follicular phase when estrogen levels are high (might speed up recovery process)

Overall though more research is needed

✅ A personalized approach should be taken based on each individual’s response to exercise performance across the MC.

❤ and share this post with friends who might find this info helpful

For the full presentation link click here