Staying in shape on the road

FOR many people who work out regularly or have just begun to get in shape, a business trip or a vacation can often throw a wrench--or a donut--into your fitness plans.

But experts say that your routine doesn't have to be derailed simply because you're not at home. There are a number of ways to stay in shape on the road.

The first thing to understand, says trainer Jeanette Jenkins of Hollywood, is that you have to maintain fitness as a priority, and recognize that your success depends on staying with it and writing out a plan. You need an itinerary and plan for business and vacation travel. It's the same with your health and fitness.

If you wait until the last minute to take care of your health--both your workout plan and your nutrition--it's likely you're not going to be successful. You're not going to get the right food options that you need and you're not going to be able to fit in your workout because other things are going to come up.

"But if you plan it, you're more likely to succeed," says Jenkins, who has been in the fitness industry for 13 years. "If you don't, the day just gets away from you."

New Yorker Annette Mitchell travels frequently in her job in integrated sales for Walt Disney Co. A native of Barbados, Mitchell says that she works out every day, business schedule permitting, doing cardio, abdominal exercises and strength training. When she's on the road it's no different, even if it means carrying a larger suitcase.

"My bags are so big because I have to pack for my workouts," Mitchell says. Mitchell and Jenkins both say that it's important to find out if the hotel you're staying in has a gym or fitness center. You don't need all the bells and whistles, just the basics to keep you going. If the hotel doesn't have a gym, find out if it is affiliated with one in the area and exercise there. If you strike out on both fronts, take to the streets, safely and wisely.

"I also try to find a safe place where I can run," says Mitchell, who has worked for Walt Disney since 2000. "It's about making things as portable as possible and keeping fitness a priority. For me it's work out, eat and sleep. I feel very guilty when I'm not able to get into the gym."

And Jenkins says that striking out on the fitness center front doesn't mean you can't exercise.

"Even if [the hotel] doesn't have a gym, you can take a walk, or run-walk for 20 minutes, and there's your cardio," says Jenkins, who created the Hollywood Trainer System. "When you get back to the room, do three sets each of push-ups, three sets of abdominal crunches, and three sets of squats and lunges--and you've pretty much done a total body workout. And you didn't need any equipment whatsoever."

But exercise isn't the only component of staying in shape. You have to think about the food you eat, too. And it's often hardest to stay with a healthy eating plan when you're on the road.

Jenkins says the key to successful eating away from home is making wise choices. Prepare your own food for the airplane. Find a hotel with a kitchenette so that you can cook your own healthy meals. If you're going to eat out, find a restaurant where you can order meat dishes that are baked, grilled or poached. Add a side of steamed vegetables and you've got a great meal with wise choices.

Even fast-food restaurants now have healthier options, so there's no excuse, Jenkins says, to not eat properly.

For Mitchell, fitness has always been a priority--even more so in recent years. Maintaining good health and fitness also helps in her work life as well, particularly if she has to travel for a business meeting.

"[Staying in shape] gives me the energy to deal with the corporate game," Mitchell says. "To be on top of the game is to be oil top of your health--and, to me, that means fitness."

More Tips for HEALTHY LIVING Away from Home

NUTRITION

* If you know ahead of time that you're leaving on a business trip or vacation, consider booking a suite or room that has a kitchenette. Preparing your own meals can save you time, energy and frustration, and you're more likely to make good choices.

* Consider bringing or buying healthy snacks and beverages such as oranges, apples, protein bars and water. These are better choices than potato chips and soda.

* If you're a frequent traveler and it's in your budget, there are food-preparation and delivery services that will make and deliver your food every morning for about $40-$45 per day. If you're taking a day trip, this could be a great eating option. And it costs about the same as eating out for two meals.

EXERCISE

* If you have a choice, find a hotel with a gym or fitness center. If the hotel doesn't have one, consider asking about chain fitness centers in the area. Often, you can work out there for a small fee.

* Always pack sneakers and multiples sets of workout clothes. You may not have the opportunity to do laundry on your trip, and you don't want to put on your dirty workout gear the next day.

COPYRIGHT 2004 Johnson Publishing Co.
COPYRIGHT 2004 Gale Group