Fitness on the road

Fail to plan, plan to fail...One of my favorite sayings. Why let business or vacation travel destroy your fitness schedule and eating habits and leave you feeling unhealthy when you return.

With a little research and advance planning, you can create an easy-to-follow plan to keep you fit and healthy no matter where you travel, and you can come home feeling more healthy and energized than when you left.
There is no excuse for not finding places to exercise when every city has a great staircase, stadium or tall buildings where you can master the stairs without a machine. If stairs aren’t your thing, cities have lots of places good for walking, running or even hiking. Ask the hotel concierge if there are parks or trails nearby and ask how many of your destinations are within walking distance. If you have ventured to the mountains, ask for a map of local hiking trails.
Prior to departure on your trip, find out if your hotel has a workout facility and a pool, and remember to pack your bathing suit and workout clothes. If they don’t have a facility, they may be affiliated with a local gym where you can get a one-day pass for a small fee.
If your hotel doesn’t offer fitness accommodations, bring along a jump rope and an exercise tubing. Both are lightweight and easy to transport. Jumping rope is one of the best forms of cardiovascular exercise, and you can do it anywhere.

With the exercise tube and a prearranged plan to keep you motivated, you can keep your entire body toned and energized without entering a gym or stepping on a piece of exercise equipment. Your personal trainer can design a program to fit your specific needs. Numerous magazines and websites offer workout instructions for each body part as well.

Plan a specific time each day or every other day to do your strengthening and cardiovascular routines,  remember that the 20 to 60 minutes you spend working out each day is for you.

Nutrition Road Tips

• Always drink plenty of water, particularly if you’re flying.
• Conjure up a healthy meal in your mind prior to entering a restaurant, and stick to your plan as closely as possible.
• Try to eat at least three times per day to keep you from feeling famished and overindulging at any one time.
• Pick up portable, healthy snacks at a local market so you won’t be caught hungry in front of the mini-bar.
• Go ahead and splurge on regional dishes or local cuisine, but balance your diet by choosing lower-calorie foods at other meals.