Part 2 of a two part series.  Part 1 was posted last week if you missed it!

Now that we got the general recommendations out of the way in Part 1, let's dive into specifics on where and how to work out while traveling. While there are several ways people exercise, I am going to break this down into a few categories for simplicity purposes.    

  • Runners: You know what to do.  Running is running, so just do it outdoors if you have the opportunity.  I've noticed a lot of areas now have running routes/paths near big hotel areas which is pretty cool. If you don't use the app Strava to track your runs, check it out.  There are usually built into "challenges" that others have done in your area that are fun to try and compete against.

  • Just trying to stay in shape peeps: Run outside/on the hotel treadmill or do some High Intensity Interval Training (google HIIT workouts or hotel workouts and you will find hundreds).  It doesn't have to be overly complicated- body weight workouts that include pushups, air squats, and burpees is fine. You can even run through a circuit of lifting weights at the hotel gym although they will be fairly light weights.  Whatever you do, push yourself and get your heart rate up for at least 20 minutes.  

  • Crossfitters: One of the coolest things about Crossfit is that no matter where you go, a "box" is probably within 15 minutes.  Typically, they will allow for drop ins for $20.  I used to do this all the time when I dabbled in Crossfit.  Warning- CF boxes are hit or miss on coaching quality and programming.  After googling what boxes are close to you (literally type crossfit and the town you are staying in), research their websites and facebook/instagram pages and find one that you like.

  • Weightlifters/Powerlifters/Bros: I'm just going to assume right off the bat that a hotel gym isn't going to cut it (although I was just at Aria in Vegas and their gym was better than the gym I go to everyday at home, so you may luck out).  Although, check ahead of time as I've seen some hotels have dumbbells up to 100 lbs along with all the machines you are used to at your hometown gym.  Luckily, if your hotel gym sucks there are a lot of solutions.  First, call your hotel ahead of time to see if they have any partnerships set up with any local gyms.  In a recent trip to Tampa, my hotel had free weekly passes to a Golds Gym right around the corner.  That is the bro jackpot right thur'.  Here's what I typically end up doing on these trips- go to www.Gymvisit.com and do a search for the city you are staying in.  This site is awesome.  A full listing of every gym with a review of each pops up.  I even found a great gym in Rome a few months ago through Gymvisit.com.  What you want to really be checking for is the equipment and whether or not they allow drop ins.  If you really can't find anything or are in a remote area, go to a Crossfit gym and tell them you are doing your own workout.  At the very least, they have barbells so you can deadlift/bench/squat (which you should probably be doing anyway).  Just don't start doing bicep curls with the barbell or you will get a kipping pull up to the face by an avid Crossfitter.  No gym or Crossfit gym in your area?  Make do with what you can in the hotel gym.  If the dumbbells are light just make up the volume by doing a high amount of reps until you get that same fatigue from heavier weights.  

  • Not planning to workout crowd:  I go this route from time to time.  I will plan my lifting rest days to land on days I am away which may mean taking less rest in the preceding week to get the same workout volume in.  Back in my bro science days (aka not knowing what the F I was doing), I thought taking more than 3 days off from lifting weights would burn all my muscle away.  It takes way longer than that for muscle to break down, so don't stress about losing your gains.  Remember, try to get some level of activity in even if you don't plan on working out like usual.  Go for a walk/jog outside of your hotel or run on the treadmill.  Again, even though you are taking days off think about active recovery and burning a few cals for the nighttime feast/all of the sitting you will probably be doing.  If you truly do not want to do ANYTHING exercise related, that's fine.  In this situation, I'd turn the attention to your sleep and focus on maybe getting a few extra hours in that you don't get at home.  A massage is always a plus if you have time/money for it.

Remember- set a goal for your exercise and hold yourself accountable.  Plan your workout times, routines, and where you will be working out ahead of time.  Follow these rules and you won't skip a beat while traveling!

Instagram: @theshreddedsalesman

This is going to be a two part series.  I split it up due to word count and the average attention span of most people being 4 seconds.  Part 1 gives some general guidelines and Part 2 gets into the weeds of where and how to workout while traveling. 

I get asked this question frequently and am actually traveling for business this week so thought I'd address working out while on the road.  Many people, myself included, struggle to stay on track with their exercise or training while heading out of town on business.  The advice here really applies to anyone traveling away from home, not just those leaving for business.  I used to dread these corporate get aways as all I could think of was losing my momentum with my diet and working out.  Now, I come back home from trips weighing the same or sometimes even a few pounds lighter.  With a few minutes of planning, you can make it work for you too! 

First, decide what your workout goal is for your upcoming trip ahead of time.  You can do this at home or even in the airport while waiting for your plane.  Maybe you've been hitting the weights really hard and need a deload week so this is the perfect opportunity to chill out.  Maybe you are training for a marathon and 5 days off from training is not an option.  Define a goal, write it down, and hold yourself as accountable as you are for the business part of your trip.  Next, figure out HOW you are going to workout.  Hotel gym?  Outdoor workout?  Regular Gym?  

General tips:
  • Exercise in the morning.  While on a business trip, your schedule is probably packed from early morning to late afternoon or night.  You are probably also tired from travel so once 5pm rolls around, the last thing on your mind is exercise.  Dinners/cocktail hours are probably also involved so once alcohol comes into play, working out is out of play.  While waking up early while traveling is tough, you'll be surprised at how much even 20 minutes of high intensity activity will help get rid of jet lag, a foggy mind, or a vodka club hangover.
  • Arrive at your destination early. This has more of a psychological benefit than anything else, but getting in early and hitting an intense workout with no time restrictions feels great.  I find this to really set a positive tone for the trip.  If you fall off track during the remainder of the trip, at least you hit it hard one of the days!
  • Get outdoors.  If you're going to be stuck in a windowless conference room for 12 hours of corporate speak, why not get some fresh air before the lock down begins?
  • Any movement is good movement.  Even if you plan on taking a break from working out while away, I still suggest doing some sort of physical activity.  Let's be honest- while everyone has the best intentions, eating habits slip on trips so getting a calorie burn earlier in the day will help limit some of the damage from that 38 oz. rib eye and gallon of Fish Face IPA at dinner.  I am the most disciplined person you will meet when it comes to staying on track with food but for some reason when I travel, my will power stays at home in NJ.  For this reason, I make sure to workout.  Trust me, you will feel much better about yourself if you do.

Part 2: Where and how to work out:  Coming next week!

Instagram: @theshreddedsalesman

The Shredded Salesman's Secret to Fat Loss is that......there is no secret to fat loss.  It’s fairly well known what causes us to lose fat- energy balance in the body or in layman's terms Calories In vs. Calories Out.  

Our bodies' energy source comes from the calories that are in the food and drink we consume.  Take in fewer calories than your body requires for energy and you will lose weight (calorie deficit).  Take in more calories than your body requires for energy and you will gain weight (calorie surplus).  It's that simple. This is fact and really cannot be disputed.  Eating #paleo will not help you lose fat if it isn't combined with a calorie deficit.  Note- for optimal body composition (building and holding onto muscle), macronutrient ratios (protein/carbs/fat) need to be set as well.  However, if your goal is solely to lose weight you don't have to focus on anything other than calories.
If it's so simple to lose weight then why is the majority of the U.S. population overweight?

Regarding nutrition, there are two main culprits:

 #1- We overeat relative to the amount of calories our bodies require
Most people have no clue about the basic nutritional profile (calories) of the food they are consuming therefore they overeat and enter into a calorie surplus.  Let's use me as an example.  I more or less maintain my weight around 3,000 calories.  If I take in 3,500 calories daily, I will put on body fat.  And it doesn't matter if the 3,500 calories comes from grilled chicken and vegetables or from chicken fingers and fries.  A calorie surplus will result in weight gain no matter the food choice.  "Eating healthy" does not make you exempt from this. Conversely, if I took in 2,500 calories, that would result in a calorie deficit and fat loss would follow.  Again, it’s as simple as that.

 #2- We can't stick to a long term plan
Most people have no problem losing weight in the short term but rarely keep it off for good.  I believe lack of compliance long term is due to the extreme nature of the diets people try.  Yes, you may have lost a lot of weight on a low carb/no carb diet but can you really go your whole life not eating carbs?  Is that really sustainable?  If your answer is yes you are just being hardheaded and naive.  Any diet built around restriction (severely restricting caloric intake or restricting certain types of foods or macronutrients) is not a long term solution.  It's sad to see someone who worked so hard to lose 20 pounds end up gaining the weight back and then some, but that's what happens with an unsustainable approach.  Keep this in mind before committing to the new flavor of the month diet- the more extreme it sounds, the more extreme the rebound will be when the diet ends.

Bringing it back to the main theme, Calories In vs. Calories Out is king.  It doesn't matter whether you eat Paleo, Low Carb, Vegan, Clean, Atkins, Weight Watchers, Organic, Intermittent Fast, etc.- none of these strategies will help you lose fat if you are not in a calorie deficit.  Start thinking about food in terms of overall calories instead of focusing on the types of food you eat/don't eat and I promise the results will follow.  My body completely changed when I shifted my focus from "eating healthy" to tracking caloric intake.  Whether you choose to track calories or not, your body is doing it and will never stop doing it.

If you want some help figuring out the caloric intake that is right for you, shoot me an email and I can get you started. 

Also, follow me on Instagram (@theshreddedsalesman) as I frequently post tips that don't make it into the blog!



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