Business trips are usually packed with meetings and client dinners. The options for healthy, high-quality meals are limited and usually far out of your way. Couple that with a back-to-back schedule, unavoidable sugary meeting snacks and a lot of sitting and doing nothing, and chances are you aren’t going to feel your best when you get back home.
Here is a simple method to MAINTAIN your progress when you travel:
1. For every 3 days on the road, one 20-30-minute high intensity workout is the goal. Two workouts are even better. You don’t need a gym, all you need is a little space. I suggest getting out of your hotel room and finding a nice spot outdoors. FOCUS ON COMPOUND MOVEMENTS, FORGET ABOUT CURLS, CRUNCHES AND BUTT LIFTS. WARM UP WITH 50 JUMPING JACKS AND 45 SECONDS OF HIGH KNEES. THEN DO 6 ROUNDS OF THE FOLLOWING AS FAST AS YOU CAN. INTENSITY AND FORM IS KEY. TAKE 1 MINUTE REST BETWEEN ROUNDS.
A. 12 SQUATS
B. 12 DEADLIFTS
C. 12 PUSHUPS
D. 20 ALTERNATING LUNGES
E. 30 SECOND PLANK
F. 10 BURPEES
2. SLEEP. SLEEP. SLEEP. WE OFTEN UNDERESTIMATE THE MAGICAL POWERS THAT SLEEP CAN PROVIDE OUR BODIES WITH. WHEN TRAVELING, IT'S CRUCIAL TO GET YOUR ZZZ'S. SKIP THE LATE NIGHT BAR SESSIONS WITH CO-WORKERS, AND INSTEAD, TREAT YOURSELF TO SOME H20 AND POSSIBLY DECAF GREEN TEA AND HEAD TO BED.
3. Drink as much water as possible, don’t get dessert at dinner and avoid salty foods and processed meats like bacon. Sushi and grilled salmon are my personal go to's on the road.
This will keep you well balanced and MAINTAIN your progress EVEN WITH THE ADDED STRESSES OF TRAVEL ON YOUR BODY.