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Traveling for business is often necessary depending on your job, but unfortunately can lead to you cutting your gym time in half or maybe choosing less-than-healthy meals because you don’t have time to do anything else.


To remain healthy, your health and fitness must remain a priority. Disruptions to your routine should not be an excuse to skip the gym. After all, you can’t take shortcuts at work without repercussions, and neither can you take shortcuts with your body without feeling the consequences.


James Heagney, head coach and founder of the D5 gym concept, recommends that goal-oriented individuals look at health like they do business. There’s a profit and a loss column, and each day is an investment or expenditure day, and ultimate goal you are trying to achieve.


It’s all about finding the right balance, and here are three suggestions to keep in mind when doing so:


Realism is key.

Traveling can be exhausting: you’re in a strange bed, you might be jet-lagged, and you probably don’t have access to a kitchen to cook what you like. With that in mind, don’t go on your business trip expecting to come back ready to complete a marathon, because it’s not going to happen. The point of exercising on a trip is to stay at the top of your game with the time constraints and equipment availability.


Keep it simple.

Stick to short, simple workouts that can be done anywhere and with minimal equipment. Set achievable goals and count your daily successes. If you only have time for a half-hour workout, that doesn’t mean you failed! Adjust your workouts as you need, and keep track of what you’ve accomplished. Even working out for just twenty minutes can positively impact your mindset for the rest of the day and set you up for success.


Pinterest is a great resource for workouts that you can do while almost anywhere, and YouTube has lots of fitness instruction videos you can also use.


Plan, plan, plan.

Jet-lag makes it hard to feel motivated to do anything, never mind put on your sneakers and go for a run, so don’t be afraid to take advantage of hotel’s 24-hour gym policies! Work out when it works for you. To get the day started, consider a twenty-minute walk on the treadmill before breakfast.


If you don’t have a gym at your disposal, use a metabolic primer-based training workout in your hotel room. That includes exercises such as push-ups body weight squats, lunges, and side planks on a circuit. It should only take you fifteen minutes, but your body will thank you for it.