April 5, 2011

I’ve done some strange things to stay healthy on the road. Like…ordering cereal and fruit from room service for dinner when I felt like I’d overdone it at a work lunch. Or…hitting the elliptical trainer in my Tory Burch flats because I left my running shoes on the bed. (And yes, my calves hated me in the morning.)

And even when you remember to pack the proper footwear and have a salad—hold the goat cheese—for lunch, long days on the road can wreak havoc with even the most finely tuned health and fitness routines. Eventually, the free breakfast buffets start calling, the long dinners with clients end with rich desserts, and you just have to sleep rather than going to the gym.

What you need is a plan to stay fit on the road, so you can return home feeling good instead of weighed down. Here, five tips from Mary Jane Detroyer, a registered dietitian and personal trainer in New York:

1. Think ahead. When I’m booking a hotel, one of the first things I look for is a gym. If it has one—even if it just consists of two or three treadmills and some old hand weights—I know I can get at least some exercise into my day. Detroyer also suggests finding a room that comes with a refrigerator, especially if this is a longer trip. Once you get settled, do a quick Google search or ask the front desk where the nearest market is, and buy a few breakfast staples like yogurt, milk and cereal. That way, you can have breakfast in your room and avoid that tempting buffet. If you’re meeting with clients or attending a conference, it may be your only shot at a healthy meal all day.

2. Use your gadgets. I know you travel with a laptop. You probably have an iPhone, and maybe even an iPad. If your hotel doesn’t have a gym, you can still get a workout in, without packing a lot of heavy gear. “There are many apps out there that will provide exercises and routines you can do in your room, and YouTube has lots of free workout videos. Use your computer to find workouts on the road,” says Detroyer.  ExerciseTV has an free iPhone app that will give you access to a new video every day, and simply typing the word exercise into YouTube turns up a ton of results. If you have a Netflix membership, they also have a small selection of videos that will stream right to your computer.

3. Keep it simple. When it comes to scanning a restaurant menu for the healthiest options, there’s one good rule of thumb, says Detroyer:  The simpler, the better. That means grilled, broiled or baked meat or fish, broth-based soups, and salads with oil and vinegar dressings. Try to avoid sauces if you can, and consider getting an appetizer and a side of vegetables to keep your portions in check. If you order an entrée, try to eat only half. And here’s my favorite tip:  If you’re with clients or colleagues, concentrate on the conversation, not your meal.  You’ll find that you eat much more slowly, which allows you time to fill up before you down your entire portion.

4.  Limit alcohol. Or, at the very least, order your meal before you start drinking, not after. Alcohol is not only calorie-dense, it also lowers your inhibitions, so you’re more likely to over-order or pick heavy foods.

5. Finally, keep things in perspective. I love food. If I’m on a short business trip (1 – 2 days) in a fun city, I’m going to indulge a little (you better believe I’m having beignets for breakfast in New Orleans). When I get home, I’ll get right back into my normal routine, and any added weight will drop off within a week or so. When I’m gone for a longer stretch, I worry a little bit more about what I’m eating and how much I exercise.

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business travel, health