Keeping Fit On Business Travels


learn how to keep fit when traveling with work

learn how to keep fit when traveling with work



Fitness Business Travel


The Fitness Business, now many of you may think that while travelling with work your health regime should stay at home. Well those days are now over, with the right planning plus a little thinking outside of the box, being unhealthy during business travel can be a thing of the past.

Working in The City Of London as a personal trainer I have many clients that travel frequently for business matters, some may stem longer than two weeks at a time, so I have a wealth of experience in overcoming this particular scenario.


Here I have devised a few things you can easily do to help keep you on track with your fitness goals.



Try to have a protein and fat based breakfast; this will get you energized for the day ahead. A protein based breakfast will slowly raise blood sugar levels, this in turn will help you avoid making bad food choices when breakfast is usually missed.

Here are a few of my favorites

  • Omelette
  • Greek Yoghurt
  • Smoked Salmon and Avocado
  • Whey Protein shake with a handful of nuts


All of the above can be easily prepared by you or by the staff hotel.



Steer clear of the goodies section, not buying the crap is half the battle won, instead opt for a less calorific option like unsalted nuts. if that is not enough sit down to a low carb high protein meal to keep you ticking over.



Meeting can tend to drag on a bit so remember to keep well hydrated, throughout your day aim for 1.5-2.5 L OF water. Now on to the dreaded sandwiches, just don’t eat them! Do away with the bread and eat the filling, people may look at you funny but believe me its worth it.



There is always time for a quick workout to burn through some calories, Aim to use the hotel gym or do a workout in your hotel room. Below I have created two workouts you can easily do with minimal equipment in your hotel room or at the gym. Book session into your diary just as you would a meeting, make them a priority, you’ll be surprised at how many more session you get under the belt.


Fitness business Room Workout


Exercise                       Sets/Reps             Rest


A1 Split Squat          3×10-12                     0

A2 Bench Dips          3×10-12                   60

B1 jump squats        3×10-12                     0

B2 Reverse Crunches   3×10-12             45

C1 Lunges                 3×8-10                      0

C2 Press ups          3×8-10                       40


D1 Glute Bridges           3×8-10                   0

D2 prone T with           3×8-10                   35

External rotation




Fitness business Hotel Gym Workout


Exercise                         Sets/ Reps       Rest


A1 DB squats                  5×15-20           0

A2 latpulldown              5×15-20           0

A3 Walking lunges        5×15-20           0

A4 Incline Chest press 5×15-20         120


Fitness business and Nights Out


If nights out can be avoided please do but if you need to socialize try to limit booze to a bare minimum. Boozing can easily turn into to a calorific extravaganza, so aim for just one glass and that not one glass every night, I’m talking the whole trip so choose wisely! At dinner you cant’ go wrong with meat alongside some veggies or a nice salad, job done!

oh and no dessert


I hope these tip help you sustain all your hard work thus far, happy travelling



For more help with fit travelling please do get in touch one of our expert personal trainers would love to help





The 12 Week Beach Body Plan Final Phase

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The 12-week beach body plan Final Phase


Here we go, the third and final phase of training to uncover that six-pack that has been hiding for so long! After completing phase 1 and 2 you may be thinking the workouts cannot possibly get any harder? Well I’m afraid they do, these set of workouts may look pretty simple on paper but with the correct execution you’ll be horribly surprised.

The goal of this program is to produce as much lactic acid as possible, the more lactic acid you produce, the more GH you will produce, the more GH you produce, the greater the fat burning potential. A great way to quickly increase lactic acid production is with the best bang for your buck compound exercise with short rest periods.

Below is a sample of a fully body circuit workout that could be included in the final phase of the 12 week beach body plan, I myself have completed a workout pretty similar and believe you me it was not pretty! For this program to work it is very important to stick to the prescribed rest periods, reps plus sets.

The reps in this program are at the lower end of the hypertrophy spectrum, as we still want to hold onto as much lean muscle mass as possible. A common mistake many people make whilst attempting to get lean is the bring the reps up too high sacrificing hard earned muscle

It is pretty common to feel a little nauseous during this training program, but as long as you select the correct weights you’ll be fine, all you need to do is man up and get on with it 🙂


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Book in a personal training session with one of our trainers and take your physique to the next level.

As always is you have any questions please do get in touch.

The 12 Week Beach Body Plan






The 12 Week Beach body Program



If this summer you have decided that you want the body worthy of the front cover of a men’s fitness magazine, then you are in the right place.

Whether you are a complete beginner or quite advanced in your training, we here at Square Mile Fitness have created a 12-week beach body program that will take you from zero (zero is a tag harsh) to hero in 12 weeks!

If you are willing to show 100% dedication, combined with the right attitude, plus coaching from the team at Square Mile Fitness will create the recipe for success. We have utilized different methodologies phase by phase to help unleash your true training potential and to help dramatically transform your physique.


Phase 1 of this 12-week program is all about strength; By developing strength you will be at an advantage in the hypertrophy phase as you will be able to lift more weights therefore increasing lean muscle mass and the rate of fat burning.

It goes without saying that if your nutrition is not spot on you will not achieve optimal results, contact one of our Personal Trainer to receive a personalised nutrition plan to ensure you get the best results.


Below is a sample of what a upper body and lower program may look like in phase 1.


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For more information on this 12-week beach body plan please get in touch.