Smart Planning: Include Diet and Fitness on Your Business Trip Agenda

The first thing to remember when traveling, whether it’s for business OR pleasure is that you will face temptations and you may cheat – at least a little – because you’re away from home and your normal routine.

There’s that expression, “When in Rome, do as the Romans!” And so we indulge … because we’re there and we want to experience the place, the people, the culture, and especially the food.

We want to make the MOST of our experience rather than spending time on exercise and eating bland salads with dressing on the side!

I wholeheartedly endorse this philosophy because I believe that life is meant to be enjoyed. However, we shouldn’t make excuses to eat unhealthy or not to exercise, even when we are stuck in airports or limited to hotel restaurants. The key is to be organized and plan ahead. When I know I’ll be traveling, I work on INCORPORATING and INTEGRATING my healthy routines into my travel plans. Of course I modify the routine a bit, but I try to “think outside the box” to make it work instead of dooming myself to days of being sedentary and eating unhealthy food.

It is possible to maintain a healthy diet in airports and hotels …and it doesn’t have to cost a fortune. Again, by being organized and planning ahead it can work within your schedule.

For the day of travel, don’t even consider buying anything to eat at the airport or on the plane. BE ORGANIZED! Bring a healthy snack from home and drink water – ONLY water! Traveling is hard enough on our systems. Why bombard ourselves with caffeine, sugar or alcohol? How do you resist temptation? PLAN AHEAD! Look forward to treating yourself the next day to a special coffee, cocktail, etc. when your system has had a chance to acclimate to the stress of traveling. So, when you’re tempted in the airport or on the airplane to indulge, tell yourself, “I can treat myself tomorrow and I’ll feel so much better in the long run!” Ideas for a healthy snack include energy bars, nuts and raisins, fresh fruit (apples travel nicely) or a wrap sandwich (whole wheat flour tortilla instead of bread) with a lot of veggies. You can buy all of these in the airports, but keep in mind that they are expensive and often loaded with salt, sugar and fat.

When you prepare it yourself, you know exactly what you’re getting!

Once you get to the hotel, you face a new challenge, especially if you’re on a budget. You might luck out and be near a grocery store. If that’s the case, stock up on fruit and veggies, whole grain bread, bottles of water, nuts, etc. Then you have a cheap breakfast and snacks that are healthy, so indulging a little at dinner will be absolutely fine and something to look forward to!

If budget is not a concern, eating healthy, even in the hotel restaurant, is possible. Actually, there IS no excuse to NOT make healthy choices in a restaurant. The key is that you don’t feel deprived. Do you want a special cocktail or are the desserts looking too good to pass up? Are you craving french fries or the spinach and artichoke dip on the appetizer menu? You know these things aren’t the healthiest choices, but it’s really ok to indulge as long as you think through it. For instance, are you dining with a colleague? Perhaps consider sharing the entrée. Most restaurants will allow this. You may have to pay a small fee for sharing.

Think about what you’re really wanting and let yourself have it…just limit the portion size and pick the ONE thing that sounds the best so that you satisfy yourself without that regret of overdoing it.

Follow the same rules when it comes to exercise. Be organized and plan ahead. While waiting at the airport, you can get some extra walking in…walk the terminal if your bag is not too heavy. Also, don’t use the moving walkways if you’re not in a hurry. Remind yourself that you’ll be sitting for a good while on that plane, so keep yourself up and moving whether it’s walking or stretching and breathing in a corner. People might stare, but who cares? You don’t know them and they don’t know you, right?! Your body will tell you where it’s tight – listen and stretch accordingly.

Once you’ve arrived to your destination, try to add some exercise to your plans. If you’re in a place that’s unfamiliar, the best way to get your sense of direction is to go on a walk or a run. Also, use the hotel gym. Once you’ve checked into your room, go check out where it is and the hours of operation. Then you can come back and make a plan for your stay that includes exercise.

One last thing… keep in mind that sometimes your best option is to exercise in your room. There may not be a gym and your surroundings may not allow for walking. A hotel room is a great place for a workout. Do you take a pilates or yoga class? Begin with one thing you remember from class and you’ll be surprised how much comes back to you. Use your own body weight to add some sets of strengthening exercises, for instance, push-ups or lunges. Most hotel rooms have ways to play music, so put on some music, let loose and simply, DANCE! If you love the music, you’ll feel great!

Don’t come up with excuses for unhealthy eating or being sedentary while away from home. By planning ahead, being organized and thinking outside the box, there is no excuse not to remain active and healthy…even when traveling.