My Cart

Empowering you with workouts, meals, and so much more!

Fit Travel: How to Stay Healthy While Traveling for Business

Posted on May 01 2016

Fit Travel: How to Stay Healthy While Traveling for Business

The Fit and Thick team is currently gearing up for travel season, and with that comes tons of excitement with a side of steaming hot STRESS!
Running a business while on tour is difficult at times, but it’s not impossible! And neither is staying on track with your fitness and wellness goals. My objective is to help you maintain a healthy routine by incorporating a variety of techniques that I implement when traveling.




First and foremost, finding a hotel you trust with consistent and reliable amenities is crucial. The past two tours we’ve tried our hand at a number of hotels and even rented houses. The problem that we always ran into was that there wasn’t any sense of consistency. Some hotels didn’t offer healthy food or had limited gym equipment. House rentals required us to set time aside for shopping and cooking which isn’t always realistic when you travel. Each city we visited was different than the last, which required us to spend time adapting. And while I’m all for the “adapt and overcome” life lessons, I wanted to make sure that this year we could prepare ahead and create a system that would work in each city.




Travel workouts are adaptable workouts. This means that you can do them almost anywhere and you can tweak them according to how much time you have to spare. This is especially important if you don’t have access to a gym or are pressed for time. Only have 15 minutes to spare before you head out to your business meeting in the morning? Try this quick routine in your hotel room or a fitness center. It will boost your heart rate, ensure optimal fat burn, and leave you energized!

    • 20 jump squats
    • 20 alternating jump lunges
    • 20 triceps dips (use that chair for more than just sitting in!)
    • 30-second low-plank hold
    • 15-second left side-plank hold
    • 15-second right side-plank hold
    • 15 reverse crunches
Perform this routine 3-4 times and I guarantee that you will be full of energy and ready to take on your busy day!




Having a protein bar stashed in the bottom of my bag has saved me from a catabolic meltdown dozens of times in my life. When you’re busy and stressed, you tend to compromise on the amount of sleep you get and the quality of food you consume.

Here are some good quality protein bars I approve of!

  • Many plant-based bars use brown rice protein so if you have a dairy sensitivity or you’re vegan, these are a safe and delicious option. Plus, plant based options are more sustainable for the environment! Two birds, one stone.
  • Protein Granola: A great option is from the brand Cascadian farms which features a pouch small enough to fit in your purse and is packed with complex carbohydrates to help you power through your trip or your never-ending unread email list. Try the dark chocolate coconut flavor. You’re welcome.
  • Rise protein bar: These bars use whey protein but source it from hormone-free cattle. The almond honey flavor is my top pick for this brand but they offer vegan options as well!




Use the time you spend commuting to your hotel or business center to research local healthy food spots and grocery stores. We usually do this during our UBER ride on the way from the airport to check-in but if you’re a real foodie, you can map the spots and then pick your hotel based off your top picks. Go for local spots and ditch the food chains that you can find anywhere. Organic, farm to table, or locally sourced restaurants are our faves. Fresh food will provide your body with much needed nutrients to fight off any travel bugs and will have you functioning at your best so you can own those business meetings!

All of these tips will help you remain consistent and make the best use of the time you have available while traveling, but the most important thing to bring with you is your focus. Set yourself up for success and put staying on track at the top of your wellness priorities!


Leave a comment