Staying Fit on the Road

For most people, traveling can be the death sentence to any good workout program. This does not have to be the case. As I have traveled more and more for both work and personal trips, I have come up with some tips to keep your much deserved or required travel from sabotaging your workouts, diet, and health.

Make the time: Be consistent; find the time. Yes, it’s that important. If you are going out of town for a few days, plan some light cardio days or workout days for your trip. Use a calendar. Having a plan will make you more likely to do it.

Hit the gym right when you arrive: It is easy to just want to crash when you arrive, but getting a workout in can energize you and stifle jet lag. As always, it will help you sleep later.  An alternative to this is to get a good workout in before you leave.

Watch what you eat: Traveling can kill your diet plan. Airports are filled with fast food places and high carb snacks. Even if it costs a few more bucks, skip the fast food. All of it. Hit up a real restaurant with real food.

Pack your own food: Sometimes it can be difficult to keep your protein intake up while traveling- Convenience foods tend to be high in carbs. I always travel with a host of high protein items. At the very least, I travel with protein bars, nuts, packages of tuna, baggies of whey protein, and I will often pack whole meals of food. Fruit isn’t a problem unless you are coming into the United States from a foreign country. Liquids are a no-go everywhere. Bring a water bottle so you can fill it up when you get through security. Interested in packing meals? Check out these great travel food carriers.

6 Pack Fitness Innovator 300 Stealth Black

6 Pack Fitness Voyager Laptop Backpack with Insulated Meal Management System, Black/Red

Go for a run or a walk: A great way to explore the area you are staying in. A walk is a relaxing way to get a pedestrian eye’s view of your surroundings.

Must have weights: Make sure your hotel has a gym. Many hotels have decent gyms that you can at the very least get in a light lift session.

Bring a Yoga DVD: When the weather is not cooperating or the area surrounding your stay is not up-to-par, exercise in your room. I travel with a yoga DVD on my iPad so at the very least, I can get a yoga session in. Or you could do a burpee challenge in your room- although, I don’t think the vacationers below you would appreciate it much.

Get some sleep: Depending on the duration of your trip and the number of time zones you cross, ensuring that you get good sleep is vital. People who are tired not only make generally bad decisions, they make especially bad eating decisions. Catch some sleep on the flight, at least a nap. Need to know more about the power of sleep?Check out my previous post.

Don’t want to pack your running shoes, try a swimsuit: Don’t want to mess up your business suit with your dirty sneakers, pack your trunks instead.  They are easily smashed in with your clothes and can provide you with a great workout.

Drink plenty of Water: Flying makes you dehydrated. Being on an airplane is like being in a desert; on top of the sodium rich foods they feed you. My recommendation- do not eat the food and crush plenty of water.

As always, thanks for reading! Questions, comments, ideas about the post? Please leave a comment below. Like the post, please sign up for the email list to make sure you don’t miss a thing!

Related Readings to Staying Healthy while Traveling

Photo credit:








WOW #3

 Diversifying your weekly routine

I would like to share a great way to change up your training regimen. It’s called the Workout of the Week or WOW for short. This is a way for people to break out of their routine, diversify their training, maybe jumpstart their routine and bring some excitement back into exercise.

 The Body Weight Workout

Bench Press Bodyweight x50

Squat Bodyweight x50

Pull-up (bodyweight) x50

Deadlift Bodyweight x50

So for me I would be Bench Pressing 205 lbs. 50 times (you can break it down into 5 sets of 10 or 3 sets of 15 and one set of 5.) Its up to you, but you must do 50 before you move on to squats.

Questions, Comments, Ideas? Please leave them below. If you like what you are reading, sign up in the subscribe box to the left. As always thanks for reading!

The War of Art Book Review

A Warrior Scholar Blog Post #6

The War of Art by Steven Pressfield

Folks, I apologize for the prolonged absence from the site. I had to have ankle surgery last week, and it has laid me up a bit. Since I will be off my feet for a while, I figured this would be a good time to focus on some scholar and literature based posts. Don’t worry I will continue to post the WOW for you, but I will be sitting these ones out.

Before my surgery, I ordered a book I had heard about in passing a few times called The War of Art by Steven Pressfield. Now, if you don’t know the author, Steven Pressfield, I would suggest you become very closely associated with him. He is most well known for The Legend of Bagger Vance, The Gates of Fire(my favorite), and Killing Rommel- all excellent books. The War of Art is different than those because it was written for you. This book is written for every person, in particular, anyone out there who needs a quick read/kick in the pants, to getting on track, to accomplishing his or her true purpose here on Earth. If you have not read the book, buy it now, read it, and share it with others. There are very few books for which I give that recommendation, but this book is head and shoulders above the rest, excellent.

You could probably read this in one sitting. Its approximately 165 pages (many of them short). I read one of the three books a day, so I could absorb the material better. One rainy Sunday afternoon and you will be off to share your gift with the world.

The War of Art is broken down into three parts, Books 1, 2, and 3. Book 1 focuses on Public Enemy #1 of all people, especially those who create, Resistance. Pressfield breaks down all the horrible ways that Resistance stops a person from accomplishing or sharing their gift with the world. The thing that stops you from writing that book, dropping those pounds, helping others, or making a deep commitment to the ones you love. Resistance is always there, it is always trying to prevent you from doing the tasks that make you truly happy. It can be overridden.

How does Resistance make its appearance? Through self-sabotage, procrastination, short-term gratification, self-medication, and victimization, to just name a few. In other words Resistance can attack us at so many different angles. However, all is not lost.

Book 2 is called Combating Resistance. Pressfield’s main message here is to take your passion and make it a job. Even if you aren’t in it for the money, treat it like a job. Show up everyday, put your time in, and work it out. He puts forth many different ways of thinking about your passion that defeat Resistance. Accept challenges, be patient, embrace fear, and master your craft. It’s easy to tell yourself that ‘it’s too hard’ or ‘I’ll do it when the timing is right’. Whether you are wasting time or doing what you love, time marches on.

Book 3 is called Beyond the Resistance. I can see some people will be intrigued by Pressfield’s interpretation of a higher plane and others will be turned-off by it. Bottom line, this section implores you to embrace your ‘talent’, not to waste it. I personally enjoyed this section of the book, but thought the first two sections of the book more valuable. I love the last page of the book and the last line especially hits home for me:

“Creative work is not a selfish act or a bid for attention on the part of the actor. It’s a gift to the world and every being in it. Don’t cheat us of your contribution. Give us what you’ve got.” –Steven Pressfield ‘The War of Art.’

Read the book. You will not regret it. It is short and powerful. Add it to your reading queue, and if you want to get moving on your life goals, read it today. This book sits on my desk as a reminder, to get after it.

The War of Art: Break Through the Blocks and Win Your Inner Creative Battles

Thanks for reading. Please let me know what you think in the comment section below. If you enjoy this post, please sign up for the mailing list under Subscribe. I will never give away or sell your information.