With the rise of the remote worker has come another interesting trend – a bump in work travel. Even when you work for the most progressive of companies –  regularly skyping in everywhere from a cafe in San Fran to your home office – every now and then the rest of your team wants to see you in person, and you’re throwing the trusty suit, lbd and trackie combo in a duffel bag.

It’s challenging enough staying on track when you’re in the comforting bubble of a regular weekly routine – a late work day here, an irresistibly pretty social invite there and all of a sudden you’re notching up a less than ideal week health-wise.

When working away, it’s even harder to ensure the days don’t get totally vacuumed up – beginning with a breakfast debrief and ending with a late night dinner and rolling into your Airbnb – when you eventually find it – totally spent.

Personally having experienced coming back from work trips feeling tired and cranky from not enough vitamin D, good food exercise – and like I had “lost” days –  I sat down and wrote a list of ideas on how to tackle a work trip without going backwards in every other area of life. Of course, I’m sharing them right here too.

Gear-up & get that workout in

There is always the time and space to do something. Airbnb homes usually have ample room for a workout either in a living room or patio, and you can move your bod in even the smallest of hotel rooms – case in point, that beast of a move, the jump squat, requires no more than space to jump up and down again on the same spot. Pack some gear in your car if you’re on the road, or alternative ideas if you’re flying. This could include:

  • a kettlebell or dumbell
  • duffel bag you can refill with shoes/toiletries, wrap in soft clothes and use as a “sandbag”
  • water bottle
  • resistance bands
  • skipping rope
  • A list of small space or travel workout routines to get you through the time away, already written out (let’s face it you won’t have time/energy when you’re on the go).

And when you get into bed, make sure you set that morning alarm! It’s highly unlikely the added social engagements of a work trip will allow for an evening routine – and chances are your stamina will have been well-tested by 10pm.

Here’s a move to try using just the floor and a travel bag!

 

 

Snack food

  • nuts
  • light fruit – green apple, berries
  • natural protein bars
  • refillable water bottle
  • tupperware container with meals for the first day: think overnight oats, a quinoa salad – dishes that won’t go too soggy to be appealing.

Podcasts

Line-up some positive, uplifting podcasts to break up the journey when you’re not smashing it on your laptop. Some of my faves: The School of Greatness (Lewis Howes), Marie Forleo and Tim Ferris.

Get some rays

Not easy on a work trip, but do make a point of ducking for a 15-20 minute walk around the block – great for your work focus as well as wellbeing. Or try for a walking meeting.

 Bring a piece of home

A candle, a pillow a throw. Something to help you relax and feel connected to you and yours. I always look forward to the phone chat before bed with my Mum or hubby. I can vouch for making the time for this – it will remind you why you do what you do – and sharing little snippets of your time away in another city or country keeps the experience positive at the same time as being a warm reminder of what’s important.

Now I’d love to hear from you, what are your best tips for staying on track with your fitness and health while travelling?

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