How to Stay in Shape While on an Extended Work TripPhoto From Adobe Stock

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Are you planning on being at an extended stay with your next destination? Maybe you have a work-related trip that’s gearing to be a long one. Perhaps you’re going to another city to learn more about starting your business.

Whatever the case might be, the extended stay is sure to throw a loop in your daily routine. Perhaps no aspect of your life is affected more than your workout and eating routine. The longer you stay, the more difficult it will be to stay in shape.

See below for how to stay in shape during an extended work trip. Be sure to use all of these tips to your advantage.

1. Have the Right Mindset

So much about the routine and eating habits of your extended trip is set before you even arrive at the airport to head there. If you’re in the wrong frame of mind, your health is bound to be affected.

Remember, it’s called a work trip, not a work vacation. It’s not an excuse for you to go to another city and take in all the hearty, greasy meals that you can find.

Just because your company gave you unlimited room service for your extended stay doesn’t mean you have to max it out.

Instead, try to keep your daily routine as unchanged as possible. If you intermittent fast at home, then intermittent fast on the work trip. If you work out first thing in the morning at home, then work out first thing in the morning on the work trip. You get the idea.

2. Count Your Calories

Maybe you count your calories daily anyway. If so, then continue to do so on your work trip.

For those of you that don’t already, be sure to track your caloric intake each day of the trip.

Start by visiting an online TDEE Calculator. TDEE stands for total daily energy expenditure, meaning it counts how many calories you burn each day. It uses factors such as your age, height, and weight to give you an accurate estimate.

If you’re looking to lose weight, you’d want to intake fewer calories than your daily caloric intake. If you’re wanting to maintain the same weight, then your goal is to not surpass that daily limit.

Tracking your calories is easier than ever. You can use apps such as MyFitnessPal and Fitbit to track what you eat. You can even scan the barcode on the item and its nutrition info will automatically pop up and be recorded.

3. Do Bodyweight Workouts

So the hotel that you’re staying at doesn’t have the best gym? So what? Who said you needed a full-fledge gym to get a good workout?

The fact is that, with enough sets and reps, you can get just as good of a workout with your bodyweight.

In fact, there are many different workouts that you can do. You could go on YouTube and look up dance workout videos, at-home workout videos, bodyweight workouts, and so on.

If you’re looking to maintain tone and size, then try a pyramid workout. For those of you cardio-enthusiasts out there, you can try a “death by” workout.

No matter what goal you’re trying to achieve, it’s important to get in sweat each day that you’re on your trip. Not only will this help burn calories, but it will also boost your energy levels and give you a positive mindset for the busy workday ahead.

4. Don’t Lock Yourself Down

If all you do after work each night on your trip is go back to the hotel and lay around in your room, you’ll be doing yourself a disservice. Sure, it’s not a vacation, but it’s also not a prison sentence!

This is the chance for you to go out and see what the new city has to offer other than restaurants and bars.

Take a walk around the city, go check out a local market, find a mall that you can walk around in, go swim in your hotel’s swimming pool, and so on.

You should always look forward to the opportunity to travel. As long as you count your calories and get a good workout in most days of the week, you can ensure things won’t get out of hand.

5. Get a Good Night’s Sleep

Contrary to popular belief, rest is just as important to your health as the food you eat and the exercise that you get.

There are several amazing benefits to getting at least 8 hours of sleep. It can boost your immune system to fight off sickness, improve your memory, increase muscle recovery, boost your energy levels, and so much more.

Granted, with it being a work trip, you might not have full control of your schedule. It might take some long nights to accomplish what you flew there to do.

If that’s the case, then just be sure to hit the hay as soon as you can. Make no mistake, the work trip will be physically draining no matter how much sleep you get. Make the most of your time away and be sure to get some shut-eye.

How to Stay in Shape on a Work Trip: Discipline and Focus

The biggest key on how to stay in shape while you’re away on an extended work trip is having the discipline to make it a priority.

Visit this page for several different tips on how to stay organized while living in an extended-stay hotel.

For more inquiries, please be sure to reach out via our contact us page and we’ll be happy to assist you further!