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On The Road

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I don’t know about you, but I travel I don’t like to miss a workout or eat a bunch of junk food.  For those of you who are on the road majority of the year or are on vacation there are alternatives to just sitting in your hotel room watching T.V. or heading down stairs to a gym filled with treadmills and towels!!

Besides the obvious stress of being away from home and your loved ones (unless they are with you), you have to deal with being in a unfamiliar bed to sleep in and away from your home gym.  Probably the biggest problem when you travel is to maintain proper nutrition and workout away from home.

I’ve been working out at home for over 3 years now and when I travel I’ve been able to move my gym with me and become a true “road warrior”.  Traveling isn’t as bad as people make it out to be – you get to see new places, sight-see while traveling, and meet a lot of new people. The fork in the road comes when it’s time to workout and maintain proper nutrition when you have to eat out.  Most people grab something quick from a fast food restaurant – hence why a good portion of the US is overweight.  If you don’t plan out each meal ahead of time you are setting yourself up for disaster.  Read this article and consider it your map to keep yourself from destroying your progress while you have to be away from home.

Eating – The Essentials

Let’s start off with the essentials.  First, you need to find a grocery store and do a little shopping for some of your healthy favorites.  You should try and find a hotel that has a room with a refrigerator, freezer, oven, stove, and microwave.  Personally, for me the refrigerator is the most important, the others are optional for your convenience.   I usually pack a few of my favorites with me like my pre and post workout supplements, my shakeology and protein.

Fresh whole foods are always the way to go when you’re able to fit them in. Protein shakes and bars are perfect for when you are in a pinch or want something quick between meals but you should still strive for at least 5 whole food meals during the day. If you want to fit in an extra 1-2 meals that consist of protein bars or shakes that will do. When grocery shopping try to pick up as much fresh food as you can.  Remember, if you have a hotel room with a fridge, you can store these foods for the next day if you are there for more than one night.


If you only stay there for one night you can buy just enough for that day/night and then grocery shop again the following day. Or, you can use the hotel mini fridge.  I am able to store my food in there that needs to be kept cold. This allows me to grab food on the go and avoid fast food all together.

Below you will find a list of great food options when you are grocery shopping or heading out to eat at a restaurant while away from home:


  • Boneless, Skinless Chicken Breast
  • Tuna (Water Packed)
  • Fish (Salmon, Halibut)
  • Shrimp
  • Extra Lean Ground Beef (92-96%)
  • Protein Powder
  • Egg Whites or Eggs
  • Rib-eye Steaks or Roast
  • Top Round Steaks or Roast
  • Top Sirloin
  • Beef Tenderloin
  • Top Loin (NY Strip Steak)
  • Flank Steak
  • Eye of Round
  • Turkey (Fresh meat, not deli cuts.)

Complex Carbs

  • Oatmeal
  • Sweet Potatoes
  • Beans (Pinto, Black, Kidney)
  • Oat Bran Cereal
  • Brown Rice
  • Pasta

Vegetables & Fruit

  • Lettuce (Green Leaf, Red, Romaine)
  • Broccoli
  • Asparagus
  • String Beans
  • Spinach
  • Bell Peppers
  • Brussels Sprouts
  • Cauliflower
  • Celery
  • Cucumber
  • Onions
  • Garlic
  • Tomatoes
  • Zucchini
  • Fruit
  • Lemons or Limes

Healthy Fats & Dairy

  • Natural Peanut Butter (Smuckers Natural creamy) or Almond Butter
  • Olive Oil, Safflower Oil, Almond Oil, Flaxseed OilPeanuts, Almonds, Walnuts
  • Low-Fat Cottage Cheese
  • Eggs
  • Low or Non-Fat Milk or Almond Milk (I prefer Unsweetened)


In terms of hydration, I am a huge fan of water.  I drink water for every meal and snack and still find it hard to stay hydrated, especially when I’m on the road.  I highly recommend that you drink as much water a day as possible.  If you’re the type of person that gets tired of water quickly, then try to mix in some flavor, such as crystal light to add low calorie variety to your water.   Not only is water the best option in terms of what to drink in order to stay hydrated, but it is also free of calories, sugars, and carbohydrates.  Believe it or not, the average person needs a least a gallon of water a day!!!

Workouts – The Essentials

Let’s keep it simple.  You’re away from home, living out of a suitcase, so you can’t pack 100 lbs worth of weights, right?  Here are some things that I like to take with me to maximize my workouts while I travel.

1.) Portable DVD player or laptop – Allows me to play my workout videos in my hotel room or in a hotel gym.

2.) Workout DVD’s – When I travel I never leave home without my workout DVD’s.  I keep them in a case to make storage and travel convenient.  My workout DVD collection consists of: P90X, P90X 2, P90X +, Insanity, Insanity The Asylum.  Why do I bring all of my workouts?  Its simple, every hotel room is different and has different types of workout areas.  I’ve been to hotels with great facilities that included free weights and cardio equipment.  However, I’ve also been to hotels that consisted of nothing more then a small room and broken treadmills.   Plus, it allows me to add variety if I’m going to be gone more than a day or two.

3.) Resistance Bands – I’m hardly ever use bands when I workout at home, but on the road they are perfect to get a great workout in your hotel room.


The next time you have to hit the road try utilizing some of the things in this article, you will find yourself getting a great workout and staying on track nutritionally.  The key thing to remember is to plan ahead. If you don’t plan ahead, then you are planning for failure.

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