How to Stay Fit for Business Travelers

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Business travel can wreak havoc on your body. Extended of periods of sitting, eating fast food on the road, entertaining clients all can negatively affect your health and waistline. It happened to me the last couple years but I was able to turn things around and get back to being healthy. 

Here are some of the habits and tips I used to get me back in shape. It is possible to stay fit and healthy while traveling on business. 


  1. Commit to being active

A critical part of staying fit while you are on the road is staying active. There are simple ways to do it: 

Take the stairs instead of the elevator (especially if you’re going to the 2nd and 3rd floors)  

Bring your running or workout shoes. Sometimes you need a little momentum to get motivated. Seeing them when you unpack might be the motivation you need to go for that run or use the hotel gym. 

If there is no gym at the hotel, do old fashioned calisthenics – you can do push-ups, squats, lunges, and planks anywhere. Do a 5 set circuit with these exercises everyday. Bring resistance bands if you would like more of a challenge. If you would rather follow directions, download Beachbody (p90x, insanity, etc) workouts that you can follow along with on your laptop or tablet. 

Go for a walk. This is the best way to get your blood flowing and great way to clear your mind or brainstorm. Some of my best ideas come on walks. 


2. Count your calories 

Every time I glance at the fitness magazines in the checkout aisle, I see a new diet they are pushing. I don’t care if you are doing keto, paleo, gluten free, the whole thirty; you still need to burn more calories than you eat. You will gain weight if you are eating 5000 calories of lean chicken and broccoli if you’re only burning 2000 calories today. An easy way to do this is by downloading the app for “Eat This Not That”. You’ll be surprised at how many calories are in your favorite restaurant chain foods. Salads you thought were healthy can be well over 1000 calories. It is possible to make better choices even if you only have access to fast food. 


3. Never eat two bad meals in a row

An easy way to stay balanced is to commit to the rule of never eating two bad meals in a row. If you have a bacon cheeseburger and fries for dinner, have a vegetable egg white omelet for breakfast. 

I try to follow the 80/20 rule with eating. Eat well balanced, nutrient dense foods 80% of the time and you’ll be on your way to living a healthier lifestyle. 


4. Watch your Alcoholic intake 

This has always been difficult for me when traveling on the road. I like to have a good time and getting on a plane or staying in a hotel always get me into fun mode. It’s a mini vacation from reality, even if you are working. 

That being said, it’s also the easiest way to blow through your caloric limit for the day. So have fun but make sure you’re only have 2 or 3 drinks instead of 4 or 5. You’ll thank me the next morning ;). Vodka Soda or whiskey neat are good drinks to stick to and they’ll get the job done. 


5. Forgive Yourself

Don’t beat yourself up if you ate bad or drank too much on your last business dinner or trip. It’s fun to and sometimes you can’t help it. Forgive yourself and move on. Make the next day, meal, workout count. Always move forward and make progress. Progress isn’t linear and everyone’s journey is different. 

Stick to these simple rules and you’ll do great. Stay active while on your trips, keep your calories in check, don’t overdo it with alcohol, and cut yourself some slack if you didn’t. Make sure you do better tomorrow. 


Hope this helps you guys. Let me know your thoughts and let me know what you’d like to hear more about by leaving a comment below. Happy Traveling!! 

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