Plan Ahead
Finding the time and a place to workout while on travel can be particularly difficult. In order to be successful you need to have the mindset that being on travel and away from home is no excuse for not working out. It needs to be a priority in your travel planning. Once you have the correct mindset, it just be ones a matter of making the time and finding a place.
Of course traveling can have an impact on your workout. But it doesn't have to completely interrupt it. At the very least, pack your running shoes and an extra pair of shorts? There is almost always a place to run; a park, around the block, if you're lucky maybe a beach. Although, just because you are on a business trip doesn't mean that you have to stick to running. There are plenty of ways to get in a good workout.
When looking for a hotel, check out the fitness amenities. Many hotels have some sort of fitness option for their guests. This may be workout facilities at the hotel or a partnership with a local gym. Even if you stay at a hotel with a fitness center it may not be all that it is advertised to be. It has been my experience that even though a hotel may have a "Deluxe Workout Facility", it may be no more than a couple treadmills and stationary bikes. If your lucky it might even include a universal gym. Onsite facilities, especially the less than deluxe ones, often go unused. So they are a good place to squeeze in a workout or two if needed. It's better than throwing in the towel and doing nothing at all. So, get your butt on one of those bikes an crank out a few "miles"! Now, if you are able to stay at a little better hotel, the facilities are often much more functional. Sometimes including free weights and separate aerobics/yoga rooms with mirrored walls and all. So what's your excuse now?
Swim workouts can be the hardest to keep up with while on travel. Hotel pools are rarely swimmer friendly. They tend to be short, super chlorinated and often outdoors (hope its not winter). These pools are more for kids to play in than for someone to crank out a handful of laps. If you can't handle missing a swim, or are going to be on travel for more than just a few days, I recommend finding a local swim club or gym.
Think Alternative fitness
There are plenty of other ways to get a good workout, without even leaving your hotel room. And hey, this way clothing is optional... Lots of hotels have DVD players already connected to the room TV's. Body-weight workouts are a great way to get in a good workout in your hotel room and a good way to mix up the workouts a bit. Bring your favorite Jillian Michaels
DVD or Sweatin' to the Oldies
or maybe even P90X
and get at it. You can also bring things like resistance bands if you feel the need to add a little extra something. They are small and easily fit into a suitcase. If your room doesn't have a DVD player, then make up your own workout. Or if you are not feeling particularly creative, there is an endless supply of workout that can be found online.
Don't Forget to Eat Right Too!
Finding the time and a place to workout isn't the only challenge a triathlete will face while traveling. Making sure you stick to a good diet is a must. It is very easy to be a bad eater when traveling. You are running here and there, trying to eat quickly. Generally, your meals consist of eating out at one chain restaurant or another. Throw in jet lag, long days and late dinners with customers, and you have a recipe for diet disaster.
Keep up with your snacks. Does your hotel have a buffet breakfast? Take a coupe extra pieces of fruit with you for the day. They may even have some cereal bars too. That can make a good midday snack to help ward off the hunger pangs and keep you from overeating later. I like to find the local grocery store and just buy what I want (cliff bars, trail mix etc.). And when dinner comes around make sensible choices. You don't need the biggest, cut if beef on the menu. Plus restaurant portion sizes tend to be large. If its not what you'd eat at home, why do it on travel. Almost every restaurant has at least one salad on the menu. And remember you don't need to clear your plate.
Drink Plenty of Water
Don't forget the water. Make sure you keep hydrated. To start with plane travel can be a cause for dehydration. The decreased air pressure in the cabin can cause you to become dehydrated without you even knowing it. So don't forget to drink before, during and after your flight. I know that might lead to the uncomfortable moment where you are crawling over people to get out of your seat so you can take a restroom break, but its worth it to not be dehydrated. And then there is the evil Mr. Caffeine. I usually drink a lot of coffee when I'm traveling. Mostly because I work late nights and I'm fighting jet lag. That's another reason to force myself to drink more water.
If you have any suggestions for good hotel workouts let me know.
Good luck, safe travels and keep moving.
Finding the time and a place to workout while on travel can be particularly difficult. In order to be successful you need to have the mindset that being on travel and away from home is no excuse for not working out. It needs to be a priority in your travel planning. Once you have the correct mindset, it just be ones a matter of making the time and finding a place.
Of course traveling can have an impact on your workout. But it doesn't have to completely interrupt it. At the very least, pack your running shoes and an extra pair of shorts? There is almost always a place to run; a park, around the block, if you're lucky maybe a beach. Although, just because you are on a business trip doesn't mean that you have to stick to running. There are plenty of ways to get in a good workout.
When looking for a hotel, check out the fitness amenities. Many hotels have some sort of fitness option for their guests. This may be workout facilities at the hotel or a partnership with a local gym. Even if you stay at a hotel with a fitness center it may not be all that it is advertised to be. It has been my experience that even though a hotel may have a "Deluxe Workout Facility", it may be no more than a couple treadmills and stationary bikes. If your lucky it might even include a universal gym. Onsite facilities, especially the less than deluxe ones, often go unused. So they are a good place to squeeze in a workout or two if needed. It's better than throwing in the towel and doing nothing at all. So, get your butt on one of those bikes an crank out a few "miles"! Now, if you are able to stay at a little better hotel, the facilities are often much more functional. Sometimes including free weights and separate aerobics/yoga rooms with mirrored walls and all. So what's your excuse now?
Swim workouts can be the hardest to keep up with while on travel. Hotel pools are rarely swimmer friendly. They tend to be short, super chlorinated and often outdoors (hope its not winter). These pools are more for kids to play in than for someone to crank out a handful of laps. If you can't handle missing a swim, or are going to be on travel for more than just a few days, I recommend finding a local swim club or gym.
Think Alternative fitness
There are plenty of other ways to get a good workout, without even leaving your hotel room. And hey, this way clothing is optional... Lots of hotels have DVD players already connected to the room TV's. Body-weight workouts are a great way to get in a good workout in your hotel room and a good way to mix up the workouts a bit. Bring your favorite Jillian Michaels
DVD or Sweatin' to the Oldiesor maybe even P90Xand get at it. You can also bring things like resistance bands if you feel the need to add a little extra something. They are small and easily fit into a suitcase. If your room doesn't have a DVD player, then make up your own workout. Or if you are not feeling particularly creative, there is an endless supply of workout that can be found online. Don't Forget to Eat Right Too!
Finding the time and a place to workout isn't the only challenge a triathlete will face while traveling. Making sure you stick to a good diet is a must. It is very easy to be a bad eater when traveling. You are running here and there, trying to eat quickly. Generally, your meals consist of eating out at one chain restaurant or another. Throw in jet lag, long days and late dinners with customers, and you have a recipe for diet disaster.
Keep up with your snacks. Does your hotel have a buffet breakfast? Take a coupe extra pieces of fruit with you for the day. They may even have some cereal bars too. That can make a good midday snack to help ward off the hunger pangs and keep you from overeating later. I like to find the local grocery store and just buy what I want (cliff bars, trail mix etc.). And when dinner comes around make sensible choices. You don't need the biggest, cut if beef on the menu. Plus restaurant portion sizes tend to be large. If its not what you'd eat at home, why do it on travel. Almost every restaurant has at least one salad on the menu. And remember you don't need to clear your plate.
Drink Plenty of Water
Don't forget the water. Make sure you keep hydrated. To start with plane travel can be a cause for dehydration. The decreased air pressure in the cabin can cause you to become dehydrated without you even knowing it. So don't forget to drink before, during and after your flight. I know that might lead to the uncomfortable moment where you are crawling over people to get out of your seat so you can take a restroom break, but its worth it to not be dehydrated. And then there is the evil Mr. Caffeine. I usually drink a lot of coffee when I'm traveling. Mostly because I work late nights and I'm fighting jet lag. That's another reason to force myself to drink more water.
If you have any suggestions for good hotel workouts let me know.
Good luck, safe travels and keep moving.
