My top 7 tips on how to stay healthy during work travels

Emilia D'aversa

As a thriving business professional who loves their career, networks often and travels frequently, you also want to stay fit and feel healthy to keep succeeding at what you do. To avoid the ‘all or nothing’ approach to keeping on top of your health and fitness, here are some great coaching questions to ask yourself. Your answers will also help you maintain a high level of energy.  

Traveling for work requires balance so you can stay healthy not only physically but mentally
  • How do I want to show up for myself while I’m away?
  • How do I want to show up for others during this period of traveling and networking? 
  • How do I want to feel when I get back home?

Here are my top  7 tips to making sure you can stay healthy, feel good in your body, and keep your energy levels high while traveling for work. 

  1. Pack appropriate gear! This includes your favorite workout clothes, an exercise band, a Lacrosse ball, and anything else that fits into your carry-on and keeps you on your toes.
  2. Have your class pass ready and try this 10 minute routine in your hotel room. 

Use the “seconds” app to track your work to rest ratio

Set your timer to 45 sec of work 15 seconds of rest and go through 2 rounds of  these 5 exercises: 

Pushups

Bicycle abs

Supermans

Squat jumps

Jumping Jacks

3.Pack healthy, nutritious emergency snacks in case you get hungry. This will help you opt-out of foods high in sugar & fat. Some of the best options are nuts, protein bars, dried oatmeal (easy to take and make anywhere), a few scoops of protein powder in a ziplock bag. 

4. Pack a water bottle – stay hydrated! No further explanation needed. 

5. Watch the caffeine so you can get a restful sleep. Try to avoid consuming caffeine after 1 pm as this will help your body relax in the evening. 

6. Follow these tips for your restaurant order

  • Ask for all sauces and dressings on the side
  • Ask for grilled meats or cooked in a way that  has the least added fats (not deep-fried or breaded)
  • Order extra veggies and ask for them to be steamed. Hold the butter.
  • Opt-out of high starchy carbs. I’m not promoting a low carb or a keto diet, but I do believe when ordering out it’s best to consume fewer carbohydrates and focus on the veggies and lean meats to keep you satiated and consume fewer calories. 
  • Hold the bread. If bread is something that automatically comes to the table ask them to not bring it. The less temptation is the better. Focus on your guests, fellow colleagues and having a great night instead. 

7. Watch your alcohol consumption

If you are in multiple situations where alcohol is involved, try to minimize how much you consume. If it’s tough to get out of drinking make a goal to have a maximum of 2 glasses and then keep hydrating. You will feel better the next day, sleep better, and are able to get that 10-minute workout routine in!

For more great tips and tricks, check out my FREE 30-Day Lifestyle Transformation Kit. A failproof guide to setting your health and wellness up for success and truly transformative results!

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