If you travel for business you know how difficult it can be to eat well and get enough exercise. As a mother to a toddler, it’s taken me the better part of a year to get my post-baby body back and so now I’m quite motivated to keep some semblance of my routine up while I’m on the road. In the past, I would pack my gym clothes with good intentions of working out in my hotel’s gym only to collapse with exhaustion after working 12-hour days. Today my fitness routine on the road is focused on eating well and maintaining my baseline fitness. Here’s what works for me:
- Focus on fresh, simply prepared foods – Weight Watchers has been a huge help in teaching me how to eat on the road. When I dine out I focus on protein and fresh or steamed vegetables. Alternatively, I’ll order two appetizers as my main course which helps control my portions.
- Pack healthy snacks. Don’t let yourself get hungry between meals. My new favorite snacks are the 100-calorie packs of raw almonds. They pack a high-protein punch and keep me from digging into the late afternoon cookie tray.
- Limit alcohol and sugar. Alcohol and sugary snacks can diminish your resolve to eat healthily. I keep my alcohol consumption to a single glass of wine at dinner and share a dessert with a colleague if I crave something sweet.
- Walk don’t ride. I always try to stay at a hotel that is walking distance to my meeting locations. It’s a great way to get a bit of exercise and clear my head from a day full of meetings.
- Plan your splurges. I’m a total foodie and one of the perks of travel is eating at fabulous restaurants. I watch my intake carefully during the day so that I can enjoy a nice dinner without going overboard.
- Adopt the Prison Fitness Routine. So called because it focuses on exercising in a confined space (in this case, your hotel room) and relies upon your own body weight, these exercises work all of the body’s major muscle groups and will keep your tush in shape:
- 3 sets of 20 sit ups
- 3 sets of 20 tricep dips
- 3 sets of 20 lunges each leg
- 3 sets of 20 full-body or modified push ups
- 3 sets of 20 squats
- 3 sets of20 burpees
- Water, water, water. – It’s tempting to guzzle diet coke and lattes all day (especially when you are fighting off jet lag) but replace some of that caffeine with at least 6-8 glasses of water. You’ll feel more energetic and your kidneys will thank you.
Business travel doesn’t have to sabotage your fitness routine. With a bit of planning and a determined mindset, you can stay fit on the road. What’s your secret to staying healthy on the road?