so as most of you know Menno and I've
been living the digital nomad lifestyle
for a few years now we've lived in over
50 countries we travel through a lot
more and meanwhile we've done photo
shoot we've done competitions and in
general we really like to combine the
fitness lifestyle with our travel
lifestyle so today I'm gonna give you
some tips about things we discovered
that really help us with our travels
to stay on track and I feel those
could help you guys too even if you don't
travel that much it might still be
something that you can use on short
trips or holidays one very important
thing to start with is your
accommodation we almost always stay at
Airbnb because you get a full house for
the same price as you normally have just
a hotel room for but even if you're
staying in a hotel you want to make sure
that you have a mini-fridge so you can
store some food in your room and I'll
explain a little bit more about that
later so when you're looking for
rooms you often have the option to
select certain things so for example on
booking.com
i know that you have the option to
select on kitchen or fridge if you have
the chance to choose between different
options you want to go for the option
that has a supermarket nearby so that
you can buy something from the supermarket
like smoked chicken or lean dairy or
anything like that so you can keep your
first meals of the day very lean and
then save those calories for later in
the day and I'm gonna give you some
specific tips about that later if you've
travelled often you know that it's not
that exciting to be at an airplane for a
few hours that you're gonna be hungry
you're probably gonna be bored so while
you're traveling you want to make sure
that you really apply hunger management
because it's just a shame if you're
wasting say 3000 calories on just crappy
airplane foods and just random snacks
that you don't even enjoy that much at
that moment while you're just sitting
still all day and since most airplane
meals are not very filling and they
don't contain enough protein so you want to
bring your own food
and bringing your own food on an
airplane is usually much easier than
most people think yes you have security
requirements but those usually only
apply for pure liquids so when you're
bringing say smoked chicken or a bunch
of strawberries they usually give you
very weird looks like why are you going
with all the strawberries but they
usually let it through that's our
experience at least so when you're
bringing your own meals you want to keep
two things in mind first of all you want
to bring a lean protein source and second
of all you want to bring a filler and
especially fruit is very suitable
for that last category so for lean
protein we usually bring smoked chicken
you could also bring protein powder but
I feel that non liquid food has the
first choice if you want to bring
protein powder you want to put the
protein powder in your shaker first and
then add water just before you're gonna
drink it so when it comes to fillers as
I just said fruit is very suitable for
this strawberries are our type
of choice we usually bring those and
clean them the day before so we take off
those little green parts and just put
them in a Tupperware container and then
just bring them along on the plane
peaches can also work very well you want
to make sure that you have one that is
on light syrup and you want to drain
your syrup first and then put them in a
container too and bring those along
avocado can be a really good one because
it combines very well with smoked
chicken and if you're bringing an
avocado you want to make sure it's right
but it's not super soft if you don't
want to get it squeezed all on your
other stuff and if you're bringing an avocado
you want to make sure you have
a plastic knife with you so you can cut
it if you can find strawberries or
peaches those have the first choice
calorically but if you can't  find those you
can opt for oranges because of their thick
skin they keep very well during travel
then things you want to bring so you
want to bring stuff that you use on a
daily basis so for us those are things
like we always bring our own sweetener
like sucralose along because we use this
a lot they don't have this everywhere we
always bring an immersion blender
because they don't have blenders
everywhere and we really like to use
this for cooking but those are big
things like we take those because we
travel some much if you're going on
holiday for example you want to take
your favorite supplements or like decaf
coffee or anything you use a lot that
you think they're not gonna have
bring it as small packages so that it
doesn't take too much space and wait so
when you're on holiday and this is where
I get the most questions about because
you're probably eating out a lot more
than used to and you want to know how
you can handle this first of all you
want to compensate for the meal that
you're gonna eat out and by compensating
I mean that you keep certain meals lower
in calories so that you can save those
calories for later higher calorie meal
so here's where the supermarket comes
into the picture because you want to go
to the supermarket for example for lunch
or for breakfast so you can keep those
meals like lowering calories and then
save those other calories for the later
meals
second of all is you want to keep a good
mindset so very very important here is
to realize what do you think it's really
worth if you don't want to go into
one of those restrictive mindsets where
you feel like you cannot have ice cream
or you cannot have cheesecake or you
cannot have certain things you instead
when the focus on what do you think it's
worth it I feel that most people who watch this
do have a very general idea of how many
calories something contains so you want
to use that in what you think your
estimated energy expenditure is and use
that to decide what do you think some
foods are worth it or not so you can eat
everything you want but you might find
that some things you wanna like even
more like when you're on holiday. 
so this is very different mindset
because it's for you to decide what you
think it's worth it or not and for me
for example when I'm in a country and
they have certain things that I've never
tried before and I really would like to
try I try to plan those in and I really
think those are worth it but for example
store-bought ice cream or chocolate I
can plan those in everywhere any time so
I usually don't go for those options I
usually go for things I think are really
worth it and are really special and give
me some sort of experience instead of
just mindless eating just to eat
something that is second tip to eat out
and make sure that you don't actually
have to track your calories but you can
still keep things in check is by
eating fillers during your meal too so
this is something that matter and I
always apply when we're eating out so if
you can apply this always you don't have
to necessarily be on holiday 
but since you're on
holiday and you're probably eating out
more you want to apply this more often
so whenever you go to the restaurant you
want to make sure that you start with
low calorie fillers to fill out a
certain portion of your stomach with low
calorie food and then keep some space
for like higher calorie food and that
really helps you this is a win-win
because first of all your satiated
and your satiating level isn't only
determined by what you eat or your
portion size it's basically and
that's just what research shows that
just a feeling of being full already
helps you to be more satiated but you're
probably not gonna want to eat only
vegetables or only lean protein or
things like that so you can still add high caloric foods without
overeating out of those since you're
already less hungry we are in one of our
favorite sushi restaurants and I'm gonna
show you what implementing fillers looks
like
you
then a tip that usually surprises people
you can work out on holiday even if you
don't have a gym that's no problem you
can have a very good training session
with only bodyweight exercises think
about things as unilateral hip thrusts
that you do against a bed or chair
bridge walk outs push-ups and if you
bring your own resistance bands you have
a lot more options so personally I
really enjoy fitting in some exercises
whenever I take a day off
not because I necessarily feel that I
have to train every day but because of
the simple fact that when I train I can
eat a lot more let's just face it when you
are just more active you can just eat
more and I really love food then some
general last tips first of all keep it
simple you're on holiday you're probably
not gonna want to cook three-course
meals and you don't have to you want to
keep it simple and last but not least be
creative you're gonna find yourself in
different situations they might have
other stuff that you're not used to you
have things that you have at home that
they don't have that which makes
learning fun like you have to be more
creative so I remember this one time I
remember a seminar and they had booked
the hotel room for us so we didn't have
a fridge so I actually had to store our
food outside like it was very cold
luckily outside so I had stored
everything in the bushes and then in the
morning I run outside in my PJs to get
our breakfast and those are all
funny experiences that you're gonna run
into like you're gonna run into a
different stuff for your traveling and
that is what makes traveling and going
on holiday and going to new places so
much fun so instead of going into this
all-or-nothing mindset by you like
either feel like I cannot like keep
track so I'm not gonna even try screw it or but you feel like okay my
routine is gonna be so different I don't
know how to handle this so you're
super conservative with everything you
want to go into a mindset where you are
creative or you think like okay I'm
gonna run into new situations like how
can I handle those how can I find new
ways to still make sure that I
keep my progress while enjoying my
holiday today's Friday and today friends
of ours are coming over to Seminyak they
are here in Bali on honeymoon and I've
decided last minute I'm gonna go
with them back to a Ubud tonight and
we're just gonna hang out tomorrow we
don't really have a plan but we'll see
whatever we're gonna do but first I'm
gonna work train do a meal prep so let's
get started
so I hope this really helps you guys if
you want to learn more about our
lifestyle fitness travel tips recipes
I'm gonna post a lot of this more on my
youtube channel so like my video and
subscribe to my channel and I hope to
see you guys soon
