As far as nutrition, just use your head-you know what you can and can not eat. Just try to find buffet restaurants, and you may have to be leniant with some foods, depending on your situation. As for getting in a gym, try and see if it would be possible for you to join gyms at cheaper rates since you're on the road. Just use some hustlin' skills.
If you're driving, get a cooler and do some light grocery shopping. Keep the good foods with you as often as possible. When I travel, I try to keep my eating as consistent as possible. I'll often actually go grocery shopping wherever I am.
There have been more than a few times I've had to MacGuyver a workout while traveling, though I can't say I ever did as much isolation work as shown in this article. It's simple enough to find compound movements to do, but it does give some hints on how to start thinking about making whatever's in the room work for you.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
I went to London to cover the museums and a few churches. Budget tiny room, no fridge. Found the larger type Tesco grocery. Bought small mayo (it does not need to be refrigerated), finger food type veggies (more likely to need a fridge, so not more than 2 day supply), nuts, tins of sardines, meat sticks, but my favorite out of the deli was roasted chicken thighs. Also found a good wine shop. Oh, and hotel included English Breakfast - baked beans and bangers (kind of sausage) had too many carbs, but the eggs and bacon were great. Coffee sucked to went to internet cafe and had an Americano with the check up on e-mail. Caesar Salad type lunches at the museums - they were all free so did not mind the high prices on the salad.
For my trips, I find hitting the grocery store is better than just about any restaurant. Easiest things to take in the car are pouches of tuna and salmon, apples, pears, carrots, shelled nuts -- no cooler needed! A grocery store with a good salad bar may have some good things, too, like hard-boiled eggs, roasted chicken, sliced peppers, roasted veggies, along with the usual lettuce and other salad fixings.
A *few* restaurants have low-carb offerings, but don't depend on the menu developer to really know what they're doing. At Bob Evans I asked the server for the grilled salmon from the low-carb section of the menu, and the broccoli and fruit cup as my sides from the low-fat section. They didn't put up a fuss. The restaurants that are very carb-heavy (IHOP, Denny's) aren't really worthwhile. I'm not very fond of trying to find anything in the usual gas station/convenience store selections, either. I've found it's much easier to be prepared and bring stuff along, or buy it at a grocery store along the way.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Go out and find parks and playgrounds and do some underground training.
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I do not workout. I TRAIN.
I do not eat. I FEED.
I do not sleep. I RECHARGE.
My greatest fear in this life is the fear of being ordinary.
Good luck, I've been "on the road" for the past 3 months and it's not scheduled to end until 9/27, that's if I don't end up losing it before then.
You can to a decent workout in your hotel if you need to. Some of the hotel gyms are "ok", others are crap. The last one I was in was nice, they had a bunch of dumbells and stuff that I think I was the only one who used. Another place had a bike and a treadmill along with something that was a cheap all in one machine that went up to 125# total for weights.
Eating has been trying. I went to Sam's, picked up a case of tuna, somed canned chicken and a monster bag of almonds. That stuff stays in the trunk. For breakfast I'll grab a few boiled eggs from the hotel breakfast area along with some fruit. If they have bacon I'll eat it, I avoid the crap they pass off as "sausage". Lunches I usually do with tuna or chicken along with some fruit and maybe a tortilla. Dinner varies, sometimes I'll eat at the job site, other times I'll go out and opt for some ethnic stuff. Once/wk I'll go to someplace and totally blow it.
Make sure you get your sleep in. I've been working five 12 to 16 hour days for a while and sleep has meant all the difference in the world. I keep a sleep aid with me (chamomile) to help me relax if it's been a long and stressful day.
I'm on the road a lot, and I've found that you can generally get a decent workout from a hotel gym, assuming you're staying at one of the large nation-wide chains (Marriott / Sheraton / Hilton etc.).
Basically there will be 5-50lb dumbbells, an adjustable bench, and a whole bunch of machines / cardio equipment. Maybe if you're lucky there will be a cable crossover machine or a place for pull-ups. These will give you a decent amount of options, mainly involving single-leg / single-arm work with the DBs.
Also another nice thing you might not know: If you are a member of the YMCA at home, you can get in for free at YMCAs that aren't within a certain radius of your hometown. If you aren't a Y member, local YMCAs sometimes offer free passes on their website that you can print out.
I don't travel too often but this year seems to be the exception. I have to spend 3 days in Atlanta at the end of the month and then a week in Cali on vacation the following week.
I have already e-mailed a co-worker in Atlanta to find the closets gym to my hotel so I don't miss a workout. For the Cali trip I will have accces to a facility but if time dictates otherwise I am prepared with 'Death by Bodyweight'.
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Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
Hey, great tips everyone! You can also check out some of Craig Ballantyne's bodyweight stuff on youtube (type in cbathletics on the search feature) also, turbulencetraining.blogspot.co m. Hope that helps.
Since I've been attending some bootcamps, I've come to realize just how easy it can be to get a good workout with almost no equipment. Most of them are comprised of bodyweight work, sprinting, climbing over things, vaulting, mixed in with jogging, running in sand, broadjumps, high jumps, and calisthenics. About an hour, mixing all this stuff together can be quite a workout.
It might not be the same as your gym time, but that can be good for you. A change of page. A rest or break from heavy lifting in favor of some higher rep stuff. You'll be that much more ready when you come back.
Want something fun to carry with you? Hook it up to a door or a tree in the park (and put on a show) and kick your own butt. TRX
It's one solution to doing the rowing movements that can be hard to come by with bodyweight only and no chinning bar.
Most of the hotels, even the good ones do not have dumbbells that are heavy enough.
I've been doing some form of odd object lifting inside the hotel rooms before. The bed frames and mattresses provide the resistance. I work the forearms by holding the legs of a chair and do neutral grip wrist curls with them. You're bound to find some heavy objects in the room that you can use, even basic hotels.
Just bought one of these for use on the road, but I haven't used it yet.
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Hal Johnson Dispatches from the Away-Dad Nation
"Gosh I've had a wonderful life. I just wish I would have realized it sooner." Spotted on a t-shirt
just found this out too, Gold's Gym is partnered with several hotels ( most apparently, with the exception of Marriott), and will grant you a free pass through your stay.
Tips for exercise/eating/etc while on the road
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