"Make mine a la mode." Who said that? Was that you, the veritable health nut? The carb-cutting calorie-counter who never orders dessert--except on Saturday night?
Oh, but this is a business trip. The healthy regimen you stick to religiously at home is, well, back home. You just don't have that same level of discipline on the road; it takes too much effort and time doesn't allow for it, you rationalize. Besides, the buffet is so tempting.
As a result, the habitual star of the Stairmaster is looking a bit bulky around the middle these days, and feeling a little less than energetic. And mentally? You can't exactly call yourself "sharp as a tack" like they do at the office. You've barely slept a wink--unable to adjust to the lumpy hotel mattress and your new time zone--and all of a sudden, the pressures of the job are really getting to you.
On the upside, it doesn't have to be this way. Site inspections, fam trips, on-site meetings, and business travel in general needn't be the worst thing to happen to your healthy m.o. since 'round-the-clock room service or the remote--not to mention the $.99 value menu at McDonald's. It is quite possible to keep up the good work no matter where and how often you roam; and it can be done with just a little tweak to your mindset and routine, while maintaining the tightest of schedules.
"Exercise should be a priority, especially on the road," says fitness management expert David Essel, based in Sarasota, Florida. "It's not easy keeping energy levels up on a business trip. Exercise can really help in this area." Plus, it's crucial to creativity. "Exercise increases the levels of endorphins in the brain. When your endorphins are pumping, you're at your highest creative level."
Quick and Easy
While most hotels house some kind of fitness center, finding the time on the agenda to get there is an exercise in itself. "Many people think that if they don't have an hour to spend at the gym, or even twenty minutes as prescribed by the American Heart Association, it's not worth going." Wrong attitude, says Essel. "If you have only ten minutes in your room to be active, do it." In his audio cassette, Fit to Travel: 101 Tips to Stay Healthy and Fit on the Road or At Home, Essel recommends sit-ups, squats, crunches, jumping jacks, or just a minute of push-ups. "In only 60 seconds, you can totally exhaust your chest and shoulders." And you'll feel good about yourself for doing something to stay in shape.
Make It Fun
Joanne Lichten, Ph.D., author of How to Stay Fit and Healthy on the Road, believes fun is the key to working in your workout. "Turn on MTV and dance. Pretend to ski. Jump rope." If you don't have a jump rope, make believe you do, suggests Lichten, better known as Dr. Jo. "At least then you won't have to stop every time you trip on the rope." Planner Susan Elliot with KaBOOM!, a Chicago-based nonprofit organization dedicated to building safe playgrounds around the country, takes along a bathing suit on the off chance the hotel has a pool. "If not, I have some yoga positions that are easy to do in my room. It keeps me limber and my feet happy."
Take a Tour
Nimble bodies and joyful feet can also result from a little time spent exploring your temporary, yet new, environment. "Pick up a map of the area, and go on a quick sightseeing jaunt," suggests Essel. "If you don't feel safe all by yourself, ask the concierge for the name of a personal trainer who has a relationship with the hotel. He or she will be happy to walk or jog alongside you." And never neglect the great beyond right outside your hotel room door. "Walk briskly up and down the hallways or stairwells (if you feel safe enough)," offers Dr. Jo. "It's a terrific opportunity to brainstorm or solve a problem while getting your juices flowing." Bon Appetit
The first rule of thumb for business travelers: Don't clean your plate." That advice from Bill Tulin, author of Travel Fitness: Feel Better, Perform Better on the Road, who notes that, "The portions in most restaurants are prepared for a 250-pound guy but served to a 120-pound woman." Tulin suggests cutting a line down the middle of the dish the moment it's placed on the table, and then eat from only one side of it. Also, try not to look at the menu. "Arrive at the restaurant with a healthy meal in mind, like steamed vegetables and broiled chicken, and just order it."
Cut Carbs
When deciding on an entree, pass on the pasta in favor of foods rich in protein, like chicken, fish, and lean beef. "It's very important to curb your carbs while traveling," advises Dr. Robert Atkins, founder of The Atkins Center for Complementary Medicine in New York City and a strong proponent of proper diet as a means of preventing and combating disease. He explains that carbohydrates, like pasta, bread, and rice, raise blood sugar, which then drops off dramatically. "Low blood sugar makes you more hungry, tired, and irritable;" three things nobody wants to be on the job. The perfect meal for road warriors, says Atkins, is one that includes protein, vegetables, and healthy fats, like olive oil. "Eating this way, you won't gain any weight. Plus, you'll get plenty of fiber, and avoid the blood-sugar roller coaster."
Protein Punch
Both Tulin and Atkins recommend travelers start their day with 15-20 grams of protein. "That's the equivalent of two eggs," points out Tulin, "or a meal replacement bar and a latte." Protein, he explains, "metabolizes the slowest, so it stays with you the longest," making you feel satisfied for a lengthier period of time. "For breakfast, I try to get smoked salmon or vegetarian sausage," offers Michelle Santee Tupps, president of Event Resource in Safety Harbor, Florida. "But if the facility doesn't have either, I will even eat a small steak." She says that protein punch "really helps keep my energy up and my hunger down." Though if your stomach does start to growl well before lunchtime (and, really, whose doesn't?) fruit and nuts make excellent snacks, as do yogurt and low-sugar power bars.
H20 To Go
To wash it all down, choose water--6 to 8 glasses' worth a day, at the very least. "Your body picks up toxins and germs on the road. Flush your system clean with plain water," suggests Tulin, who cautions against over-imbibing on other clear and not so clear liquids. "Liquor sends willpower out the window. For every glass of wine you have, you're two steps closer to dessert." Sleep Tight
Coming down from the day's activities and settling in for the night can be tricky--especially in a strange bed--but there are many ways to lure the elusive Mr. Sandman to your room.
Bed Check
"Before you even get to the hotel, make sure a good mattress is there waiting for you," says Christina Campos with the Better Sleep Council, a nonprofit organization in Washington D.C. that educates the public about the importance of sleep. "You can determine the quality of the bed with one simple phone call to the front desk, or by checking out the amenities section of the Web site." It's also not a bad idea to request a quiet room, one far removed from street noise and the rumble of elevators.
Routine Rules
When on the road, Campos continues, make an effort to follow the same patterns you do at home. "If you normally read before turning in, be sure to bring along a good book. Meditate, take a warm shower, or call down for a glass of milk if that's what you're used to. Any familiar, tranquil activity that tells your body it's time to unwind."
Take Care
Don't fail to pamper that body of yours by doing the things that make you feel comfortable in your transitory home away from home. "I like to bring my own pillowcase," says Kimberly Ross, a planner with the Canadian Ophthalmological Society, while Mark Sullivan, the resident healthy travel expert at Fodor's, packs his personal alarm clock. "I don't have to worry about whether it will go off in the morning. I know it works and that makes me feel much more in control."
Cut Back
Naturally, it's wise to control the amount of caffeine you consume throughout the day, and especially in the evening hours, though limiting alcoholic intake is just as important. "Booze may speed the beginnings of sleep, but it is a stimulant that will have you up on and off throughout the night," says Dr. Roseanne Barker with the American Academy of Sleep Medicine. However, if you must hit the bottle, make it a bottle of aromatherapy oil. "I find a few drops of lavender on my pillow relaxing and very conducive to sleep," offers Cheryl Hale, who plans meetings at Prodigy.
Lights Out
Like liquor, bright light is a stimulant, adds Dr. Jo, who never hits the road without her trusted night-light. "Flipping on the bathroom switch in the middle of the night will jolt you wide awake." She also packs a clothespin to secure the drapes for optimum sleepytime darkness. No Lag
It makes perfect sense that one of the keys to staying fit on the road is beginning with a healthy journey. Pretty easy if you're traveling by car or train, but if the trip involves the crossing of time zones in that flying tube of tin, you're destined to show up with a case of jet lag. There's not much you can do to prevent it entirely, but there are many ways to considerably limit it.
Plan Ahead
"The best way to combat jet lag is to get used to the time zone at your destination before arriving," says Jim Feldman, a Chicago incentive travel planner and author of Dr. Travel's Cure for the Common Trip. So, if your destination is six hours ahead of your home base, start going to bed an hour earlier each night for six days before you leave.
Touch and Go
Upon boarding the plane, set your watch to your new time zone. If it's nighttime where you're headed, get some shut-eye; if the sun's out, stay up. Once you land, "Don't think about what time it is back home," advises Dr. Travel. "And resist the urge to nap in the middle of the day." Instead, go outside, get some exercise, and take a breath of fresh air.
Soak It Up
Anyone who's flown knows that the air inside the cabin is incredibly dry. Therefore, "for every hour you're on the plane, drink an extra 8 ounces of water," suggests Charles Inlander, author of 62 Natural Ways to Beat Jet Lag, and president of the People's Medical Society, an Allentown, Pennsylvania-based nonprofit consumer health advocacy group. "This will keep you from dehydrating, while helping to flush toxins--a byproduct of inhaling recycled air--from your system." And definitely steer clear of alcohol. "Every glass of wine in-flight is equal to two on the ground," which dehydrates the body further and exacerbates the symptoms of jet lag.
Take a Walk
To prevent muscle cramps, blood clots, and general swelling of body parts, don't stay glued to your seat for the duration of the flight. "Walk the length of the plane, at least once an hour," encourages Dr. Travel. While seated, "Stretch your arms and legs, flex your feet, do shoulder and head rolls. Anything to keep the blood circulating." Just watch the knees and elbows, or jet lag will be the least of your worries.