Staying Fit and Healthy On The Road


My current job is project based, which often requires me traveling all over the country weeks at a time, so staying fit and healthy is harder and more important than ever. I often get asked how I stay in shape while I’m on the road and my answer always comes down to these three simple tips outlined below:

Eating Healthy:

Eating healthy is probably the hardest part, especially if you are dining out with clients or ordering takeout after a stressful day at work. The key is always to do your homework before you leave the office. Most restaurants have menus available online, so spending a few minutes looking over the menu might save you a few hundred calories come dinnertime and help you to stay fit. I always ask for a gluten-free option with lots of veggies.  If it’s not available, simply ask the chef to go easy on oils, steam the veggies and serve any sauces on the side. Keeping your alcohol intake to a minimum is preferable, but if you cannot resist it (and we’re all human!) then try to alternate each glass of alcohol with a glass of water. Use this phrase as a reminder for yourself every time you go out:  “Keep it clean and lean!”


Whether it comes to exercising, resting or eating right, timing is always the key to success in staying fit and healthy. It keeps you disciplined and focused. I always suggest to my clients to create a tentative schedule for the next day/week/month and stick to it. The schedule will certainly change, so stay flexible, but having things in writing will help you to keep those deviations to a minimum. Try to wake up and go to sleep around the same time every day. If you have trouble sleeping, avoid watching TV or browsing the Internet 30 minutes before bed or try meditation for 5-10 minutes. For example, I tend to get up at 5am, go to gym, then work, have dinner and be in bed by 10pm. The emphasis here is on consistency, as this will help your body adapt quicker and stay focused.

Being Active:

Most hotel chains have a small gym on-site with a few cardio machines and a limited choice of weights.  Some offer a free or discounted pass to a nearby gym.   Whichever it is, you no longer have an excuse not to workout!  Having said that, I always carry a set of elastic bands in my suitcase for the days I don't feel like going to the gym. Additionally, I almost always enlist (aka bribe) one of my co-workers as a workout buddy to help me in staying fit.  We then hold one another accountable and are less prone to bailing out, not to mention our workouts are a lot more fun. As I said before, just like with your eating, always plan ahead so there is no room left for excuses.

These are just a few simple tricks that help me to stay fit and healthy on the road. Share your tips with the Flex5 community. We would love to hear from you!

~ Coach Petro

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