That's Fit

Having just returned from a quick, transcontinental jaunt to Seattle, I feel more rested than I probably should. Frankly, I should be exhausted, given the fact that I didn't get home until three o'clock in the morning, but I'm feeling pretty good. If I had to point to a reason why, it would be that I didn't let my diet or workout fall to the wayside while I was traveling. Yes, a snack was eaten here and there, and I didn't work out as many times as I would have had I been home, but I didn't phone in these efforts at fitness, either.

Well, that's all well and good. Hooray for me, I guess. But what's my point? Staying on track when you travel -- and I'm not referring to the train you may have rode in on; rather, I'm talking about your diet and exercise program.

Many hotels offer fitness facilities, but the downside is that they may not remain open late enough for you to gain entry. And, when staying with friends or relatives, there may not be a gym nearby for you to squeeze in a workout. Does this mean that you're stuck? Not exactly. There are several workouts you can perform with little or no fitness equipment right in the room you are staying in, just as there are healthy meal options hidden in between fat and calorie-laden room service menu items. All you need is a little ingenuity and the willpower to keep yourself honest.

Tackling the diet issue first; start your day off right by avoiding most of what's offered on the continental breakfast. All those muffins, bagels, and high-sugar cereals are bound to make you burn out before you even make it to your meeting. If possible, opt instead for eggs, whole grain breads and cereals, and some fruit. Oh yeah, and definitely don't eat the hash brown potatoes. Then, as your day progresses, keep yourself nourished with healthy snacks in between meals. Doing so will keep you at your sharpest and most alert. And then, as far as lunch and dinner go, be aware of your portion sizes. Eat your meals slowly (provided you have the time to) and allow yourself time to digest before making any decisions on dessert. Remember, it takes your brain about 20 minutes to fully receive the "I'm Full!!" signal from your stomach. So, sit back, relax a little bit, chat with co-workers and friends. If, after it's been a fair amount of time since you finished eating, you still have room for dessert, go for it. Just don't make this the way you end every meal on your trip.

Now for the harder part: the workout. As mentioned before, many hotels these days (I say as if I'm 80 years old) offer fitness centers of some kind or another, so squeezing in a solid workout shouldn't be that hard. But, sometimes meetings and commitments run longer than expected (read: meetings and commitments ALWAYS run longer than expected), so you may not always find your schedule conforming with the fitness center hours of operation. That's just one possible obstacle. Another is probably just as common: you forgot to bring workout clothes. You can't exactly run on a treadmill or lift weights wearing a business suit, so what do you do? Well, if you're dedicated enough, I say you workout in your underwear. No, I don't mean in the fitness center, but in your room. There are plenty of great exercises you can do, as stated before, with little or no fitness equipment. To that end, a workout in your hotel or guest room (whether fully clothed or not) is plenty to get you through your days on the road without throwing your fitness into a tailspin. Think I'm crazy? You may be right, but don't rush to judgment until you've at least given the following workout a try.

1. Warm-Up: Jump rope for two to three minutes. Since jump ropes are very easy to throw in a travel bag, be sure to plan ahead and do so. But, if you forgot to bring it, you can either jog in place or do mountain climbers for about the same amount of time.

2. Phone Book Push-Ups: Take the phone book out of the hotel room dresser drawer and place it on the ground. Next, place one hand on the phone book and the other on the ground. You should now be in the standard push-up position, only one hand is higher than the other. Perform eight push-ups from this position and then switch the phone book to the other hand and perform eight more. If you find push-ups to be too difficult, try performing them from on your knees.

3. Chair Step-Ups: Place a sturdy chair in an open area of the room. Next, step up onto the chair with one leg, lifting your body until you are standing on it with both feet. Then, lower yourself back to the floor and repeat this motion with the opposite leg. Shoot for about 10 reps with each leg. If using only your own body weight is too easy, try holding some form of weights (your empty suitcases, a backpack filled with some items, the iron provided by the hotel, etc.).

4. Bed Dips: Pull that same sturdy chair toward the edge of the bed, keeping a distance of about four feet between the them (this, as you'll figure out, depends on how tall or short you are -- so, if you're shorter, the distance will be less, and vice-versa if you are taller). Next, hold onto the edge of the bed behind you. Straighten your legs in front of you and prop them up on the chair. Keep your back straight and close to the edge of the bed as you lower your body until your upper arms are parallel to the floor. Hold in this position for a second, and then use your arms to press your body back up to the starting position. Because the bed is shaky and not nearly as stable as the chair, you will also use your stabilizing core muscles during this exercise. Try for 10 reps.

5. Burpees: Stand with your feet shoulder-width apart. Bend your knees, reach down and place your hands on the floor. At this point, you should be sitting on the balls of your feet. Next, in a fluid motion, thrust your feet back behind you while placing your weight on your hands. This will land you in a push-up position. From here, you can either actually perform a push-up or not -- it's up to you. Either way, after this point in the movement, thrust your feet forward, placing you in the position you were just in (crouched on the balls of your feet, hands touching the floor). Lastly, explode upward from this squat position so that your feet leave the floor. Keep your arms outstretched over your head as you jump. Land and repeat the movement 10 to 12 more times.

At this point, repeat this circuit one or two more times if you are able to. You can also include a few sets of crunches or leg raises if you'd also like to hit your abs.

I guess I should apologize for taking away any excuses you may have planned on using for not exercising and eating right during your next trip. But, mark my words, if you are able to stick to your diet and workout -- even if it is only to a certain degree -- while you're on the road, you'll return home feeling as good as when you left. Maybe even better.