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I recently read two articles about travel fitness. One said that while you’re traveling, you should keep up with 50% of your normal training and the other said you should keep up with only one-third. Both were written by well known fitness professionals and both said that you should NOT expect to keep up your regular exercise program while you are traveling. That struck me as kind of “lame” and I said to myself, “Why the heck not? Why do people have such low standards and demand so little of themselves? Why do they let themselves off the hook and scale back?”

Sometimes, of course, traveling is purely for a vacation – including a vacation from training. Occasional time off from intense training is beneficial and necessary to let your body recover and rejuvenate completely from chronic training stress, just as time off from the office is needed to disengage your mind for a while. It’s also true that it really doesn’t take much to maintain fitness once it is developed, and an abbreviated, but still effective, workout routine could certainly be used, if you choose, when you’re on the road.

However, you still have healthy eating to think about and just because you’re traveling doesn’t mean you can’t follow your regular exercise regimen. Why settle? If you want to continue to improve your physique while on the road, you can! Here are 10 ways that I did it on my last extended business trip that you may find helpful as well. It begins with a simple decision.

1. Decide to improve while you’re traveling and to come home in better shape than when you left

Nearly every time I travel (the exception being if it’s a complete rest and relaxation vacation), I set a goal to come home in better shape than when I left. The only reason most people usually come home with lower fitness and a few extra pounds than when they left is because they didn’t make a decision to do otherwise. In fact, many people hold a belief that it’s “impossible” to stay on their eating and exercise program while they are traveling! Why not get in better shape no matter where you are? The truth is, all it takes is a decision and some planning. I find it a fun and exhilarating challenge to improve myself no matter where I am in the world.

2. Write out your workout schedule in advance

There’s nothing like writing your goals down on paper to keep your mind focused and keep yourself motivated. In addition to writing out goals regularly, preferably every day, you should also commit your training schedule to paper and especially when you are traveling. Write down the days, the time of the day and the exact workout you plan to do and you will be amazed at how easy you will find it is to get to the gym and have great workouts.

3. Get a hotel with a kitchen

The single most important part of my travel arrangements was to book a hotel with a kitchen. For me, not having a kitchen is not an option. If you don’t have kitchen, you will be much more likely to skip meals, it’s very difficult to eat 5 or 6 times a day (as required by any good fat burning or muscle building nutrition program), and you may end up at the mercy of restaurant, hotel or convenience store food. For my most recent trip, I stayed at Homestead Studio Suites, one of several national hotel chains in the USA which includes a full kitchen including a refrigerator, microwave, stove – the whole works. Exteneded Stay America and Marriot Residence Inn offer similar accomodations

On previous trips, if there wasn’t such a hotel with a kitchen in the vicinity, I searched the internet for apartments for short term rental. You may be surprised at the type of lodging you can find and often you will be pleased with price as compared to hotels. I once booked a luxury condo for 7 days and it ended up costing less than the hotel I was first considering, and the hotel didn’t even have a kitchen. Nothing beats a full kitchen, but you may also find that many hotels will provide you with a microwave and mini-refrigerator if you ask for them.

4. Go food shopping immediately after checking in

The FIRST thing I did after checking in was to make a beeline straight to the local grocery store. I took a shopping list with me because on past trips I found that I nearly always seemed to forget one or two small items if I didn’t have the written grocery list. Once you have a fully stocked refrigerator and kitchen, your meal planning and preparation is NO DIFFERENT than it is when you are home.

5. check the local restaurant locations and menus and commit in advance to making healthy choices when dining out

Since I had a kitchen at my disposal, the majority of my meals were just business as usual. I cooked them right in my hotel room and brought them along with me wherever I went. However, when traveling, it’s likely that you will probably be having quite a few restaurant meals.

I make it a habit to scope out the local restaurants in advance and even check their websites. Most have their menus online these days. I make a decision in advance whether it will be a regular meal or a “cheat meal.” If it’s a cheat meal, I enjoy whatever I want, but I always keep portion sizes in mind. For example, last time, I split a slice of cheesecake with a friend. Was I guilty? Heck no, it was my planned cheat day, I only ate half a slice and it was the first cheesecake I had in 12 months!

If you walk into a restaurant without having made a decision in advance whether you are staying on your regular meals or having a cheat meal, you are much more likely to have a “diet accident” and make a poor choice on impulse, especially if you’re influenced by non-healthy-eating companions (don’t under estimate the negative peer pressure factor). All it takes is one unplanned cheat meal and that can often lead to guilt. Then “all or none thinking” tends to set in and you may tell yourself, “Well, I blew it,” so the next meal and then the rest of the week tends to completely fall apart as well.

Tom Venuto is a natural bodybuilder, certified strength coach (CSCS) and author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: www.burnthefat.com . Visit Tom’s fat loss support community at www.burnthefatinnercircle.com

Article Source: http://EzineArticles.com/?expert=Tom_Venuto

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My Comments:

I loved what Tom has to say about the fitness articles that teach you to maintain or basically minimize the damage to your fitness/fat loss program while you’re away. I used to think that was true until I realized it doesn’t make any sense. Intention is very powerful. If your intention is to minimize damage that means your planning to do damage!

I’ve had a similar experience in that I’ve been able to return from long trips actually more fit, and more ripped! In speaking with some of my colleagues and others in the seminar business, many of them have confirmed this as well. So we know it’s possible. We also know it’s actually not that difficult. It’s a question of mindset, and Tom captures that.

The only areas I would differ with Tom is in the logistics of this. My approach had always been very realistic and for the average person. Not necessarily for workout nuts or people who are already into staying in shape.

The reality of staying in shape on the road is that most people won’t spend the time to prepare meals in their hotel room, or even be staying in a hotel with a kitchenette. Besides, when I travel I’m usually wanting to connect with people, create relationships, or further develop relationships with business partners and customers, which means sitting down to a meal together. That’s why I tend to emphasize good decision making while eating out, as I think that’s where most people need support.

As far as a workout schedule, I find that a bit unrealistic as well, especially if you’re not a big health nut. The simplest approach that I’ve found is to commit to doing something every day, first thing in the morning, even if it’s just 10-15 minutes (I usually do about 30 minutes). That’s why I focus on providing effective workout routines that don’t require a major time-commitment. The only possible exception to this rule would be needing to catch an early flight or something like that. Some days it really is better to give priority to your beauty rest!

Please share your comments or questions below.

Your In Great Health,

Conor Kelly
EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO
(416) 220-7883