As someone who has been there and done that, I know what it’s like to be on the road for days, and even weeks, on end. Trying to eat healthy, work out, and get enough sleep can be a full-time job. My certifications keep me bouncing all over the place. I can be in Japan for a week, then back in the states, and then in Mexico the next week. The climates are different, the time zones are different, and the food is definitely different.
This can stress the 40-plus guy out, big time; It’s not easy being on the road. You’re away from loved ones, while working your butt off, and probably drinking a little too much alcohol. As someone who has traveled a lot in the past 10 years, I have come up with some tips and tricks to keep you on the right track.
Road Warrior success tips:
There are some real simple ways to stay in shape on the road, with little or no equipment. Let’s explore a few of my favorites.
- Bodyweight – Since the dawn of mankind, humans’ best piece of equipment has been their own bodyweight. Calisthenic exercises are tried and true and have been tested for centuries. Your own body is always available to you, at all hours of the day, every day. You don’t have to bring anything with you. You wake up and get it done. That’s the tough part – getting it done. Once you start moving, it can turn into a ‘slam dunk.’ The key is to have a set plan. Now, with all of the available apps (burnwithkearns.com being one of them), you have limitless resources for exercising. Make time, not excuses.
- Resistance bands – These have been my go-to for at least 15 years. My all purpose bands have been traveling the globe with me, from Japan to the UK and back. For 25 bucks, they are a great investment. Whether it’s in your hotel room, a quad, or on a beach, find a place where you can get a great workout in a short period of time. The versatility of the bands are truly impressive. Just about every exercise in the gym can be mimicked with a band.
- Slide disks -Who knew that someone would take something that moves furniture and turn it into a workout tool that is seriously flexible, portable, user-friendly, and priced affordably? They may not look like they can be helpful, until you start using them. For the core, upper body, and legs, they are truly useful and can put you into very functional positions that are easily performed in an apartment or hotel room. I have personally carried mine around the globe and back. Additionally, when it’s nasty outside, they are a great back up and they don’t make any noise like similar products do.
- Stability ball- With the ball deflated and a hand pump, this takes up as much room as a pair of pants. It might be a little bit of a hassle for some, but it’s a great tool to have with you when traveling. From working your entire body and core, to flexibility, it can be a go-to piece in your arsenal kit.
- Yoga mat – Not that you need this on the road, but I’m not putting my hands on the floor of any hotel room. Yoga is one one of the oldest forms of exercise known to man, estimated to have been around for between 25,000 and 50,000 years. In addition to the strength and flexibility benefits, is the total mind/body immersion that includes breathing, balance, and focus. The best part about meditation is that you can do this at any location. I have been known to meditate in my hotel room or at poolside, while on the road. In California, it’s commonplace to perform yoga or workout anywhere you want.
- Agility ladders – These do not take up as much room as you may think. For cardio, lower body, balance, endurance, and overall fitness, it’s one of the best investments you’ll ever make. Besides working the lower body, you can also perform some real intense core and upper body drills with this kit. It’s great to take it out to a quad and just make up your own drills.
- Stability ball – With the ball deflated and a hand pump, this takes up about as much room as a pair of pants. It might be a little hassle to bring for some, but it is a great tool to have on the road with you. From working your entire body and core to flexibility, it’s a go to piece of kit in our arsenal.
- Suspension trainers – One of my two favorites are the Purmotion Airfit and the Ko 8. The amount of drills and skills you can do with these is truly limitless. They also take up little to no room in your suitcase and can be used in your hotel room or at any park near your hotel.
Tips for when you’re on the road.
Being on the road can be a real hassle, there’s no doubt about that. Now that you have some fitness tips and kits, let’s discuss food options that will help to keep you healthy, when on the road. What I do is to try to maintain what I normally do at home. I basically stick to protein and veggies, with some carbs when I workout. In the states, it’s pretty easy to find food that’s healthy, just about anywhere. Overseas, however, you might have some challenges with different cultures and food types.
When traveling to Ireland, I found that there was definitely an abundance of eggs, fish, and chicken. So poached eggs were always an option for me. In Japan, fish was always present and in abundance. It’s not uncommon for some cultures to eat fish for breakfast. So when in Japan, I actually came to enjoy eating fish for breakfast.
Some other tips to remember:
- Drink plenty of water – Yes, I know you have heard it said many times, but it’s so critical that I’m going to make my first tip. You need to stay hydrated. Flying will dehydrate you, and the stress of traveling will, as well. In addition, if you become dehydrated, 1 percent your productivity goes down by 10 percent.
- Sleep – Sleep is essential, but I will admit that it’s difficult to get sound sleep while on the road, but you need to try and keep a regular cycle as much as possible to be at your very best.
- Meditate – I’m a huge fan of meditating daily, and on the road, it’s on the top of my list, whether I’m flying or in my room. It enables you to wind yourself down and to stay relaxed, while working crazy hours, and with time changes, as well.
- Take some private time – I always find an hour or two each day to explore my surroundings and the culture of where I am visiting. I also always make it a habit to spend time with my host and the people who are the reason for my visit. It extends my sphere of influence and you can never have enough friends, especially ones from other cultures.
- Stay connected with home – Make sure you reach out to your family or significant other, regularly. Feelings of being homesick or lonely can cloud your thinking. Stay connected and communicate what’s happening to keep that bond between yourself and your loved ones.