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Tips for Staying Fit While Traveling

It is easy to get into a routine going to the gym everyday and eating healthy meals at home. However, when it comes to traveling, we tend to give ourselves a pass. I am too busy, there isn’t a gym, I have to go out to eat with clients, or I am on vacation and just want to relax and enjoy myself. That is okay if it is one week out of the year, but some people travel often for work or have the luxury of taking multiple vacations. The key to success is learning how to stay healthy when your out of your regular routine. The secret is to plan ahead.
Finding a Hotel
Whether you are traveling for work or fun, it is important to find a hotel in the best location. The most important thing is to make sure everything you need is close to where you are working or playing. Choose a hotel near a grocery store, plenty of restaurants and a gym.  
Finding Restaurants
Do a search for restaurants near your hotel and look at the menus. Pick a few where you know you can order something healthy. If we wait until we are out of town and hungry, we may end up succumbing to an unhealthy option. If we plan in advance, we know exactly what types of foods we have access to and can make healthy food selections.    
Healthy Snacks
Pack healthy snacks in your suitcase or shop at a store nearby. It is important to eat every 2-3 hours for a healthy metabolism and to keep us from overeating at our next meal. We may be traveling somewhere where it is hard to find healthy snacks, so be prepared and plan ahead. Make sure to have plenty of nuts, protein bars, fruits and veggies or protein powder that you can take with you anywhere. It's important to eat a source of lean protein and fruit or vegetables with each meal.  
Pack a Water Bottle and a Cooler
We should be drinking half of our body weight in ounces of water. We are more likely to do that if we can see how much we are drinking and always have it with us. We can also pack healthy meals or snacks when we may not have the greatest food options. For example, if we are out hiking, hanging at the beach, or on a road trip. This ensures we not skip meals and keep our diet healthy.  

Where to Workout
Look online to see if you hotel has a fitness room. If not, ask if there is a gym nearby that you can have access to. You can also search for parks or outdoor activities around your hotel. You do not have to workout in a gym to stay in shape. You can workout outside or in your hotel room.  It is also fun to try something new…rent a bike, kayak, go skiing or for a run and check out the new scenery. If you are on a business trip and pressed for time, do a quick 30-minute workout in your room. 
This is a quick workout you can do when out of town and without any fitness equipment.  
5 rounds of Body Weight Exercises
  • 20 Push Ups
  • 20 Squats
  • 20 Dips
  • 20 Lunges
  • 20 Crunches
  • Rest 30-60 seconds between each round  

Choose a Room with a Kitchenette
This gives us the ability to eat as well as we do at home by stocking our room with healthy foods. All you need is a refrigerator and you can stock it with fruits, vegetables, yogurt, sliced chicken or turkey, and bottled water.
Whether you are traveling for work or on vacation and having fun, these are easy tips to keep you from falling out of your routine. We get the best results by maintaining consistency no matter where we are or what obstacles we may have. 
For more information please contact personal trainer Jennifer Stevens at 713.263.6513 or

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