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How To Stay Fit If You Travel For Work

Use nature as your gym.

06/12/2016 3:57 PM AEDT | Updated 10/12/2016 6:12 AM AEDT
Dave and Les Jacobs
Get outside and explore the city on foot.

Whether you're spending a week on the road in a variety of locations, are away at a conference or are always on the go travelling interstate for business, there are always ways you can integrate fitness into your travel schedule.

My motto is you need to run your body like a business. This means building your wellbeing time into your daily agenda like you would any other meeting and not be location dependent. It's a mindset and a lifestyle not a chore. Here's how:

Take your 'gym' with you

It's actually easier than you may think to take your 'gym' with you, by using body weight exercises and packing some basic lightweight items (such as suspension straps) and a pair of running shoes. Stock up your mental hard drive with exercises you can do anywhere such as push ups and squats, and download your some videos and fitness apps to your device so you have an additional library to keep you on track.

Back to basics

Create space in the mornings before you start your meetings by getting some fresh air. Explore where you are on foot or by bike -- simply swap your heels or dress shoes for trainers and get to know your new surroundings. Exploring the city before everything opens is the perfect way to get your bearings (and find the best coffee or juice spots).

Use the '1 percent' rule

When time is not on your side, there are still a number of short yet powerful workouts you can do with no gym required. I like to call these express sessions. Fifteen minutes is just 1 percent of your day. If you fit your wellbeing into your agenda for 15 minutes every day for 100 days, you will be 100 percent better off. It works.

15 Minute Express Session

Quick walk or jog followed by a super set of 25 pushups, 25 crunches, 25 triceps dips and 25 prisoner squats. Finish with three yoga poses to stretch.

Listen to your body

If you are tired, then listen to your body: rest, relax and eat nutritious food to recharge and rejuvenate. Don't raid the mini bar for sugary snacks and drinks -- instead make time for a bath, order a fresh salad and finish off your day in peace and harmony.

Skip your way fit

A skipping rope will roll up and fit in your shoe. Skip as a warm up and cool down at different tempos, then add your core work and body weight exercises in between. You'll be surprised how effective skipping is for agility and cardio condition. I like to do this on hotels with rooftop pools or places with a great garden and view. Awesome fresh air sessions and you can start your day like Rocky...

Use the on-site gym or pool

Research where you are staying and find out what facilities they have on site. Pack your goggles and squeeze in a few laps between dinners and other activities.

Use nature as your gym

Embrace the surroundings. If you're on an island paradise or beach holiday, then head to the water for your workouts. In the countryside or even in a city that has amazing parks, head out to explore by hiking, running, walking, biking or even look at horse riding for a more adventurous twist if you're away on a retreat. Why not?

Sometimes we need to step back and review old rules we had and replace them with a fresh perspective on what healthy can look like. The ultimate aim is to find exercise while you are away that seamlessly fits into your day, and creates a nice moment to switch off and a different way to see the environment you are in. As you kick-start your personal journey towards being your fit, healthy self, remember it's about balance. Focus on what you can add to your life rather than what you have to give up. Integrate this as a lifestyle not just at home, but in the wider sense of your world. The impact will be amazing.

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