Traveling this Holiday Season? Tips to Stay on Track.

Tricep Dips on Sturdy Desk in Hotel Room

Workout. Juice. Rest. Repeat. Not so easy when you are outside of your routine!

No one would argue with you if you skipped a day of your exercise routine or had a cheat meal. Everyone knows how busy you are, but is that a good enough excuse for you? If you’re really serious about staying fit, traveling shouldn’t stop you. Granted, it’s not always easy.

If you’re traveling for business, you can hardly skip the cocktail hour mixer or the catered dinner with your colleagues. What you can do is make smarter food and drink choices while still sticking to your diet and workout routine even when you are traveling. We also love these tips if you need more after reading below!
1. Eat breakfast, drink water, and don't forget the fresh cold-pressed juice
If you don’t eat a good breakfast or you let yourself get dehydrated, you are not going to feel like working out. And even if you do muster the strength to drag yourself to the gym, it will be ten times harder than if you'd had a balanced breakfast and drank water throughout the day. Frozen juice from JRINK by Purée is the perfect traveling companion! We can ship it directly to your hotel, or if you are driving, it will easily keep frozen in a cooler and then you can place it in the fridge to defrost so it is always on hand. Just remember to keep track of the day it is defrosted as you have 3 days of freshness from the date it is fully defrosted.
Make sure you get a healthy breakfast, even if it is just cold-pressed green juice, or  the hotel’s continental breakfast. Some hotels will be happy to make you a smoothie with one of your juices as the base. If they don't know how, ask them to add some fresh berries, banana, and any healthy seeds they may have in the kitchen such as flax, chia or hemp and give it a good go in the blender. 
2. New rule – “I will use the stairs when going up or down three flights or less.”
Just by taking the stairs, you can get a good 30-minute workout in every day. When you are traveling and your hotel room is on the 30th floor, taking the stairs is not an option. But if your meeting is on the second floor, it will take an extra 10 seconds to skip the elevator and hoof it up and down those stairs.
3. Stock your hotel room mini-fridge with real food
You will have an easier time staying on track with your diet if you have juice and healthy food options at your disposal. Stop at the grocery store to pick up some lean protein such as sliced turkey, cottage cheese, or chia pudding. Grab some veggies and stock your hotel room fridge with foods that fit in with your diet plan. 
4. New rule – “I will walk if the destination is five blocks or less (in a safe neighborhood…during the day).”
If you are staying at a hotel that is just a few blocks from your conference center, why not walk it? It will get your heart rate up, plus you’ll get to explore a new place while taking in some fresh air.
Make sure you walk briskly, no sauntering. And as you walk, tighten your muscles and flex your feet so that you get some muscle toning in too. 
5. Shorten your usual workout routine to 15 minutes (and do it in the A.M.)
Vacation is not the time to spend two hours at the gym and if you’re traveling for work, you probably don’t have that kind of time. Instead, abbreviate your workout with these easy exercises you can do in your room:

  • Lunges – Alternate legs lunging for one minute. Walk in place for 30 seconds and repeat three more times.
  • Bicep Curls – Your work bag, briefcase or carry-on make good weights for bicep curls. Curl for one minute. Shake your arms out and stretch them. Repeat three more times.
  • Standing Leg Lifts – Hold onto the edge of a table or the dresser if need be. Stand up straight and alternate lifting your legs waist high. Walk in place for 30 seconds and repeat three more times.
  • Push-Ups – You can do knee push-ups or plank push-ups but get 15 – 25 in to give yourself a good core and upper body workout.
  • Tricep Dips - Hotels often have very sturdy furniture, which can be perfect for balancing, stretching or doing dips!
  • Online Yoga Class - You can sign up for virtual yoga classes or even take advantage of the 14 day free trial with one of our favorites, Alo Moves. You can choose between yoga, mindfulness, and fitness classes. Give it a try!
Online Meditation in Hotel room


Don’t forget to stretch before and after your workout. If once isn’t enough, do this again before you go to bed, which will also help your body after sleeping on a foreign mattress!
Planning ahead with either our suggestions or some of your own, will help you to stay on track with your diet and exercise plan while you're traveling.