Fit on the Road
Northwest Personal Training - March

Staying fit when your job requires a lot of travel is difficult but the good news is it’s not impossible – it just requires that you plan ahead.  For example, when flying, if your airline offers meals, arrange for a healthy, low-fat, low-calorie meal so you’re not feeling tired and sluggish from a high-fat, nutrient-poor meal.  Also be sure to bring your own water bottle and a few healthy snacks when you’re traveling so you don’t have to rely on the flight attendant’s schedule or a fast-food stop for your own needs. And of course, when staying at a hotel, always be sure to book with one that offers a hotel health club, swimming pool or is in walking distance to a gym.

If a facility is not available where you’re staying, don’t worry you still have a ton of options.  For example, most hotels will provide you with maps for running or walking.  This will allow you to take a quick tour and provide you with a boost of energy to help you prepare for your business appointments.  You can also contact a local running shoe retailer – many host nightly runs from their stores that you could drop in on.  Running or walking is a great choice when you’re traveling because all you need are your running shoes. 

If you want to get in a muscle conditioning workout, you’re in luck.  There are literally hundreds of exercises you can do to target all muscle groups using no or minimal equipment.  So, as we tell our clients, no excuses gang!  The exercise choices are limitless. Lunges and wall squats are our most favorite lower body exercises while away from the gym because they are so efficient and effective. They target all your lower body muscles and train your balance as well. For the upper body, we tend to rely on pushups and tricep dips but if you can manage to purchase an exercise tube with handles your choices are so much greater. If you have a tube you can wrap the tube around a pole or around a bed post in your hotel room and perform back rows, chest presses, and tricep kickbacks. You can also sit and wrap the tube under a chair and perform overhead shoulder presses and overhead tricep extensions. You can stand on the tube and perform bicep curls and lateral shoulder raises. Your options are numerous and a tube isn't going to take up too much space or weight in your luggage.  (Order one by contacting SPRI at 1-800-222-7774 or www.spriproducts.com)  Your abdominal work, of course, can be done anywhere using good old crunches or other stabilization exercises.  

Flexibility:  Stretching, a component that should not be neglected while away, can be done anywhere. There's nothing better than stretching or performing some tai chai or yoga exercises in a nearby park (weather permitting). What a great way to start a day and prepare for any upcoming business or to finish the day, unwind and reduce some stress. 

Remember this - Energy always seems to produce more energy. When you’ve been traveling and doing business, the last thing on your mind is a workout.  But if you take the time to take care of yourself, your body will perform optimally - physically and mentally.  Then you can return to your family and friends feeling refreshed and rejuvenated not like you’ve been hit by a truck!  Safe and happy travel!

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