How to stay on track

Over the months of February, April & May I was heavily travelling both domestically and internationally. I tend to do a fair amount of travel with work but over the last 3 months, that travel was a lot more frequent. Over the three months, I had many questions such as, ‘How do you stay on track’, ‘what about your routine’, ‘no time for training then?’, and ‘how are you going to eat healthy when you are living out of a hotel?’. Not only did this motivate me more than ever to commit to training and staying on track with meals but it also made me realise that a lot of people struggle with staying on track generally let alone involving a curve ball such as consistent travelling. Everything that irritates us about others, can lead us to a better understanding of ourselves – people wanted to see me not train, they wanted me to prove that when I had no routine my training and diet went out of whack. Boy were they wrong!

Sure, I didn’t train every day and I ate intuitively, I became extremely innovative with my training sessions but I sure didn’t crash and burn in a heap like many expected. Why? Because I planned for it and below I have shared my 5 tips for staying on track in and out of routine. Routine is always referenced to today as the key to success. You hear and see successful people saying you need to have a daily routine that you stick to every single day in order to achieve ultimate greatness.

I disagree.

What happens when you don’t have a routine, when no two days are the same, and it is out of your control. It might be due to work, family or a stack of other things. Put simply, it is out of your control.

Now, don’t get me wrong, a routine is great, but whilst you’re building a routine, subconsciously you are simultaneously building those habits or rituals that keep your daily routine in place. You are probably thinking, what is the difference? The main difference between habit and routine is that habit is a continual set of behaviours whereas routine is a set of habits. A habit is something you do in a regular and repeated way. It is a process that can occur subconsciously. A routine CANNOT exist without habits.


Having my routine completely backflipped it has clearly highlighted that training and diet is still a clear priority for me, along with a few other things and this priority has been maintained through a repetition of a habit, which forms part of my daily routine.

The main purpose of this blog is to highlight that your priorities will almost certainly shift in order week by week or month by month. One week it might be your training topping the priority list, the next it might be your work which is at the top. This doesn’t make your priorities any less important (just because they are reordered) – it just means you are balancing this crazy thing we call life!

Below I have outlined my tips to staying on track when you don’t have the luxury of routine (but can also be used week to week);

  1. Plan – This is something I do every week regardless of routine or no routine. I plan when I am going to train and what I am going to train, likewise for my meals. Having a plan can help you commit to something and when you write that plan out, it can help you stay accountable.
  2. Be conscious of your food choices – knowing that you feel like a slice of cheesecake for dessert, make healthier choices in the lead up to that day. Similar to, if you have a day where you binge on everything you see (we all have those days) be conscious of it, don’t just ignore it and perhaps for the rest of the week have minimal treats due to your entire day long splurge. Don’t give up because you had one bad meal or one bad day.
  3. Control the things you can, let go of the things you can’t – Believe it or not, there are a lot of things you can control, focus on them. Hydration is something you can control, invest in a large water bottle and keep it filled up. Protein intake may be something that is hard to control when you are on the go, to control what I can I always take my Protein powder with me (EVOLVE WPI available at ASN stores nationwide) to ensure I can keep protein levels up – this is the same for your greens, I use a Greens Powder (Green Machine available at ASN stores nationwide) to keep my fiber & nutrients consistent – anything I have above that, is an added bonus.
  4. Something is better than nothing – Doing a 15-minute workout in your hotel room or going for a 20-minute walk IS GREAT! Sometimes you don’t have the luxury of hours to enjoy a coastal walk or a 45-minute gym class. It doesn’t matter, what matters is you are doing something, and that is better than nothing.
  5. Don’t stress – If things don’t go to plan, don’t worry! If you can’t get a training session in or have more than one scoop of ice cream, WHO CARES? Live life, enjoy it, acknowledge it and get on with your life.

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