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
- 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
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