How do I Stay Fit and Eating Healthy on the Road?

How do I Stay Fit and Eating Healthy on the Road?

A Guide for the Busy Professional “ Road Warrior “

As a professional "road warrior," constantly traveling by plane, train, or automobile, maintaining your health and fitness can feel like an impossible task. Between client meetings, presentations, and endless travel, the first thing to fall by the wayside is often your diet and exercise routine. But it doesn’t have to be that way. With some strategic planning and the right mindset, you can stay fit, eat well, and maintain your energy levels no matter where you are.

As ?an expert in functional fitness, has developed a streamlined approach to staying active and eating healthy on the road. Here’s how you can make it happen. To give you an examples I drive an average of 30-35 k per year , as well as fly and trains ( which I love). It was very common for me pre covid to be on a plane 1-3 x a month . This can be very challenging to stay on point with your fitness and nutrition.

Eating Healthy While Traveling: What and Where

The key to eating well on the road is preparation and knowing what to choose when you're at the mercy of airport terminals, train stations, and hotel restaurants. By making smart choices, you can fuel your body and avoid the energy crashes that come from eating processed and fast food.

1. Plan Ahead

• Pack snacks: Before you leave, stock up on healthy snacks like nuts, protein bars, fruits, and vegetable sticks. These portable options will keep you energized during long flights or layovers, and prevent you from reaching for unhealthy options. My personal favorite are RX bars . They have very few ingredients and I have literally found them everywhere ! Even at Heathrow in the UK or at gas stations traveling to NJ.? You can buy a box of 4 for $12 at CVS! As well there is almost always a CVS or Walgreens like in the area . They also stock protein shakes and smoothies.
• Meal prep: If possible, pack a meal for your first travel leg. Grilled chicken, quinoa, and steamed vegetables are easy to prepare, store, and eat cold if necessary.

2. Make Smart Choices at the Airport

• Look for fresh options: Many airport cafes and stores now offer healthier choices like salads, grilled sandwiches, and fruit cups. Opt for a salad with lean protein, like chicken or salmon, and avoid heavy dressings or fried sides.
• Protein first: If you’re at a sit-down restaurant, prioritize lean proteins such as grilled chicken, turkey, or fish. Pair these with steamed vegetables or a side salad.
• Hydrate: Drink plenty of water, especially during long flights. Staying hydrated will help combat fatigue and keep you feeling full. ? your ?bodyweight in water per day . This will also help with jet lag.

3. Know Where to Eat

• Research ahead of time: Use apps like Yelp or Google Maps to find healthy restaurants near your hotel or meeting locations. Many cities now have an abundance of fast-casual eateries focused on fresh, healthy foods. Look for places that offer whole grains, lean proteins, and lots of vegetables. Some of my favorites globally is Starbucks . Not for the coffee because I don’t drink any . As well I make coffee nervous )? They have plenty of choices for egg white sandwiches , protein boxes , and fresh vegetable juices. As well I have seen Starbucks as far as Japan!
• Choose wisely at restaurants: When dining out, avoid fried foods, creamy sauces, and refined carbs like white bread and pasta. Instead, opt for grilled or baked proteins, salads, or vegetable-based dishes. If you need to eat quickly, places like Chipotle, Sweetgreen, or Panera Bread offer customizable options that can be made health-conscious. Now Chipotle is one of my favorite , just get a bowl without the cheese , cream and alike. However guacamole is definitely preferred and is good fat. When eating salads with protein stick to olive oil and lemon.

Staying Fit: Exercising on the Road

Travel doesn’t have to derail your fitness routine. In fact, many of our ?Burn with Kearns methods are perfect for on-the-go workouts that require little to no equipment. You can stay fit using your own body weight, resistance bands, or minimal hotel gym equipment.

1. Bodyweight Exercises: No Equipment Needed

• Push-ups: A classic exercise that targets your chest, shoulders, and core. Try variations like wide-arm push-ups or decline push-ups using the bed or a chair for added difficulty.
• AirFit Squats: A Kearns favorite, squats strengthen your lower body and core. Try bodyweight squats, one-legged squats (if you’re advanced), or squats with a jump for added intensity.
• Planks: Planks are great for your core and can be done anywhere. Hold the plank position for 30 seconds to a minute, or try side planks for variety.
• BWK BW workout https://youtu.be/DRCIt1gTwXE

2. Hotel Room Workouts

You can easily create a circuit workout using these moves:

• Circuit example:

1.? 20 bodyweight squats

2.? 15 push-ups

3.? 30-second plank

4.? 10 lunges on each leg

• Repeat this circuit 3-4 times for a quick and effective workout.

3. Resistance Band Workouts These are my personal favorite and my bands have as many miles on them as me )

• Pack light: Resistance bands take up almost no space in your luggage and can be used to mimic many gym exercises. For example, resistance band rows can target your back, while band squats add extra resistance to your lower body.
• Exercises to try: Band rows: Anchor the band to a stable surface, hold each end, and pull toward your chest. Band lateral raises: Step on the band and raise your arms to the side for a shoulder workout. BWK Band workout https://youtu.be/d4anF4CkeLk

4. Use Hotel Gyms Wisely

If you’re lucky enough to have access to a hotel gym, focus on short, intense sessions:

• Cardio intervals: Try 30-second sprints on the treadmill or bike, followed by 30 seconds of rest. Repeat for 10-15 minutes.
• Weight circuits: Use dumbbells to perform a full-body workout. Focus on compound exercises like deadlifts, presses, and rows to work multiple muscle groups in a short amount of time. https://burnwithkearns.com/services/personal-training

5. Movement Throughout the Day

• Walk when you can: Whether you’re in the airport, at the hotel, or between meetings, make an effort to walk whenever possible. Walking is a simple way to burn extra calories and improve circulation, especially after sitting on long flights or car rides.
• Stretch: Traveling often leads to stiff muscles and joints. Incorporate quick stretches throughout the day, focusing on your neck, shoulders, and lower back to relieve tension and improve mobility.

The Burn with Kearns Approach: Mindset is Key

Our ?Burn with Kearns philosophy emphasizes both physical and mental strength. It’s not just about working out hard—it’s about consistency and resilience. When you’re traveling, it’s easy to let your fitness routine slip. But by committing to just 20-30 minutes of movement each day and making mindful eating choices, you’ll stay on track no matter where your job takes you. https://burnwithkearns.com/services/self-defence-4-u

Final Tips:

• Be flexible: If your schedule is tight, squeeze in a 10-minute workout. Even a quick session can boost your energy levels.
• Stay mindful: Avoid stress eating. Instead, focus on whole foods that will sustain your energy and keep you sharp.
• Consistency over perfection: Don’t stress about having the perfect workout or meal. Focus on making the best choice available and staying consistent.

By following these tips and incorporating our ?Burn with Kearns methods, you can maintain your fitness, energy, and health—even while constantly on the move. Remember move and improve is the key ! As well don’t judge it just do it 1

Final workout https://youtu.be/bWK22xaXJzQ

Be Relentless in your pursuit to help others !

Coach Kevin Kearns

www.BurrnWithKearns.com

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