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Travel Smart This Holiday Season

Updated: Mar 13, 2019

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As the year comes to an end and most of start traveling for our holidays, it is important to not let ourselves go. After all the work that has been done at FaMA - Fitness and Martial Arts, it is vital to keep the good habits going and return ready-to-go in January. Finding a place to train can be difficult even through FaMA's Reciprocal Program as most of us would have family commitments and events to attend. That, however, does not mean our eating habits have to be bad while on a break.

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Healthy eating habits go out the window while traveling. It is extremely difficult to follow a strict diet on a long haul flight or on a road trip. Most airports have very few healthy eating options and rest stops are usually dominated by fast food outlets. For most people, traveling for business or leisure can be quite stressful and last thing on anyone’s mind is where are they going to get their next nutrient dense meal. Frequent traveler or not, it is good to eat right while globetrotting. Having a good diet will only help the mind and body while in transit.

Preparation is Key

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It is common to not have access to healthy food at regular intervals while traveling. To make things worse, there are those who tend to skip meals altogether and stick to a liquid diet filled with sugar and carbs. Failing to plan is planning to fail and with the right preparation, anyone can eat good food while moving around. Before embarking on a trip, it is important to map out a detailed plan. Some things to consider are:

  • How many days will be spent on the road?

  • How many hours is the flight?

  • Are there any grocery stores that sell healthy snacks nearby the hotel?

  • How many local restaurants serve healthy meals?

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With a little help from Google, eating healthy on the road will not be an issue for anyone. It is easy to pack fruits, raw vegetables, berries and yogurt to snack on the go.

H20, Bro!

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This goes without saying but staying hydrated while traveling helps the body adjust to new conditions and fight fatigue. Failure to drink enough water over time is a suspected contributor to kidney stones. Cabin dehydration causes dry eyes (worse for contact-lens wearers) and a sore or dry throat and nose. Dryness might also make the body more prone to infections. Staying hydrated does not mean enjoying that free flow of alcohol while flying but drinking plenty of water. Avoid liquids such as alcohol, coffee and tea (which all have a diuretic effect) as caffeine and sugar actually cause you to lose more water than you gain. Don’t worry about constantly walking to the lavatory as the exercise might help prevent deep-vein thrombosis.

Snack Smart

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Research indicates that eating three meals a day with two or three snacks in between can help the body’s metabolism perform efficiently. Snacking also help regulate blood sugar levels. Keeping blood sugar levels at optimum is important while traveling as we become irritable and have trouble concentrating when it is low. Imagine having to wait an extra three hours to board a plane or being stuck in an eight-hour crawl during the holiday season without any snacks in hand. Vegetables such as green peppers, cucumbers, carrots and spinach can be eaten raw and provide a wide range of health benefits. Carrying a small bag of raw vegetables mixed with nuts and berries can go a long way in keeping those cravings in check. If you are traveling by car or train, this shouldn’t be a problem but do check with the airlines if you are allowed to bring in a small bag of healthy snacks on board if you are flying.

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Having a strategy when it comes to traveling helps a lot. Make it a habit to plan your meals and snacks when planning a trip. With a good plan, any form of travel can be good medicine for the soul.


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FaMA - Fitness and Martial Arts Established in 2016, FaMA is a world-class martial arts training facility located in the heart of the Central Business District in Singapore. Walking distance from the Clarke Quay MRT station, FaMA’s main goal is to help people improve their lives through martial arts regardless of age or athletic capability. Each program is led by experts in their respective fields. Whether it is weight loss, a fun workout, camaraderie, competition training, or just to break a sweat, FaMA has something for everyone.

FaMA Fit

An all-in-one fitness class suitable for everyone, FaMA Fit incorporates moves from Brazilian Jiu-Jitsu, Muay Thai, Boxing and Kickboxing together with functional training to help develop flexibility, mobility, strength, balance, and stamina. For beginners who are just starting out, the FaMA Fit Fundamentals class is an entry-level program that will work the entire body. FaMA Fit and FaMA Fit Fundamentals classes are run by professional athlete Coach Kirstie Gannaway.


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