Traveling? Take Your Workout With You

January 24, 2011
It's a new year. We are back to work, with resolutions in mind. But what happens when work and life takes us somewhere where there are no gyms? If traveling is part of your job, don't let it derail your health. I recently did an interview with AOL Small Business about staying fit on the road. Here are my tricks and tips for bringing your workout with you. You can also visit NikkiFitness.com for no-equipment needed moves, and my 30-minute Fit Travel DVD.

Staying Fit on the Road: 5 Things You Need to Know

So what's the best way to grow your business without growing your waistline? Here are five things you need to know.

1. Pack smart. Staying fit on the road requires planning. Nicole Glor, a New York-based fitness entrepreneur and founder of NikkiFitness, recommends making sneakers, workout clothes and an iPod essential items in your carry-on. Barton also suggests including an exercise band or jump rope — both are extremely light and take up very little room, but they will still give you a full-body workout. Clint Greenleaf, the CEO of Greenleaf Book Group and a member of the AOL Small Business Board of Directors, agrees. "I am a big fan of running outside, so I have room in my suitcase reserved for running shoes and clothes."

Glor says packing workout gear is the most important part of keeping fit on the road, since "I have no workout clothes" is a common excuse for watching on-demand movies instead of hitting the hotel gym. But the stress, lengthy sitting and unhealthy food that comes with life on the road is begging for a burst of endorphins, which you get from exercise. If you can't squeeze a pair of running shoes into your overnight bag, you can always do yoga or pilates.

2. Wake up early. The best way to make sure you work out? "Sleep in your workout gear and set your alarm to your favorite upbeat workout song or playlist," says Glor, whose videos include the NikkiFitness Fit Travel Workout. She also recommends scheduling your workout time as if it were a meeting — since it's just as important. "The meeting is with your fitter self!" she says. Morning workouts get your metabolism up for the day, and are better, in terms of planning, than evening workouts because the work day has not begun. At night, people are tired and look for every excuse not to work out after that glass of wine at dinner.

But if you're not a morning person, don't force it. Barton agrees that a workout should be scheduled just like any other meeting — whether it's in the morning or at night — and can be as short as 30 minutes. While an exercise session will take some time away from work, he says setting time aside for fitness will make you more productive in the long run. "No one's ever come to me and said, 'Working out took my time so I couldn't get my work done,'" he says.

3. You're not on vacation, so don't eat like you are. Glor recommends stocking up on healthy foods like fruits and veggies (apples, broccoli and other high-fiber colorful foods), almonds, string cheese, fiber granola bars, water, skim milk and yogurt. Munching on these throughout the day will keep your metabolism up and prevent you from overeating at mealtime.

Because travel is dehydrating, Barton says drinking a lot of water is a must. He also travels with Green Vibrance, a powder that provides vitamins and nutrients of hearty green vegetables when healthy options are not always available.

When you sit down at a restaurant, Glor suggests searching the menu for the three healthiest items — and then close it. Don't even give yourself time to be tempted by things you think will taste better. She says the best salad option is tuna Nicoise (chicken Caesar salads, in comparison, are high in fat), and if you can't find something on the menu, opt for a lean-protein appetizer, like shrimp cocktail and non-fried chicken, and order a vegetable side dish, like spinach or broccoli. Aim for 400– to 500-calorie meals and snack throughout the day.

Of course, some destinations have special cuisine, and you shouldn't deprive yourself. "Everything in moderation," says Danielle Snyder, the co-founder of DANNIJO and a member of the AOL Small Business Board of Directors. "My sister Jodie and I usually eat healthy yogurt or instant oatmeal and fruit in morning and splurge for either lunch or dinner." The Snyder sisters snack between meals and carry dark chocolate. That way, "I can have something sweet when I get hypoglycemic and am on the go," Danielle says.

For the full list of tips, read the article on AOL Small Business - written by Lauren Drell.

Fitness, Fit it in. Nikki


NikkiFitness, Nicole Glor, is an AFAA certified NYC personal trainer, group fitness instructor at Crunch in Manhattan and fitness columnist for Military.com. Her workouts focus on multitasking toning and cardio intervals to cut workout time in half and boost metabolism. She has 7 DVDs and downloads on Amazon including the new Hard Core Abs DVD, Fit Travel Workout DVD, Booty Camp, Red Carpet Runway Workout, Military Wife Workout, Baby Bootie Camp, and the Beach Bride Destination Wedding Workout. Nikki's workouts have been featured in over 60 national media outlets including Fox and Friends, CNBC, Shape Magazine, Women's Health, Fitness, Girls Life, First, Woman's Day, Martha Stewart Radio, Health Magazine, NEw York 1 TV News, WABC TV, Pilates Style Magazine, Oxygen, Ladies' Home Journal, Parents TV, The New York Daily News, US Air Magazine, The Knot.com, The Washington Post, Military Spouse Magazine, Get Married TV, Destinations Wedding Magazine, and many more. Get her newsletters, music playlists, video demos and DVDs at www.nikkifitness.com.