Training While Traveling!

Chris Zaino shows you how to stay on your diet and exercise plan while traveling! Get tips on cardio, diet and learn how you can get a good full body in your hotel room. Don't let going out of town ruin your hard work!
When traveling it can be difficult to stay on top of your exercise program. In order for an exercise program to be complete it must deal in the three elements: Exercise, Cardiovascular training, and Nutrition. I will go over ways to help you continue to make progress by sticking with your program even while traveling. It is quite simple, as you will see. All it takes is a little extra creativity, discipline, will power, and a high level of motivation.

Cardiovascular Training

Cardiovascular training is probably the easiest one to accomplish while away, although, it may take the most amount of motivation. Most hotels usually have their own fitness centers. At these facilities you can find equipment such as treadmills, stationary bikes, steppers, and even a pool.

If your hotel does not have a fitness facility, ask them if there is a "host" gym that they are affiliated with. Many hotels are now teaming up with local area gyms to provide you the advantage of using a gym (World's, Gold's, etc) as long as you are staying at the hotel. All you have to do is show the associated gym your hotel key and you will wither be able to train for free or at a discounted daily price.

If your hotel does not have its own fitness center or a partnership with a near by gym, you must find other ways. You can walk outside or inside the hotel. Climbing up flights of stairs can give you a great cardiovascular workout. If the weather permits, using the pool would also be a good idea.


Diet is usually where the will power and discipline come into play. Today, we have access to various types of protein powders and meal replacement packs (MRP's). If due to business or running around you find yourself not able to eat or choosing the wrong foods to eat, protein powders and MRP's can really do the trick. Protein powders and MRP's can easily be mixed in a portable shaker and allows you to have a good, convenient, nutritious meal if eating whole food can not be done at that time. Even if you have to have these powders for 4 of your 6 meals, it is well worth it to keep on your program.

When you do eat out at a restaurant, there are some things you need to keep in mind. When out, choose leaner cuts of meat such as chicken, fish, and turkey. Avoid those added sauces that come with the dish. These can have a bunch of hidden fat in them, so make sure you inquire about the ingredients. When choosing your food, grilled, baked, poached, and broiled are the ways to go. Salads with no/low fat dressing or regular dressing on the side will give you another way of controlling what you are eating. Make sure the "healthy" dishes containing steamed vegetables are not prepared in butter or a lot of oil.

I just want you to do the best you can when it comes eating. I don't expect everyone to be a 100%, but close. If you do achieve a perfect day of eating, consider it a bonus and a great builder in will power and discipline. If you do stray and loosen up on the diet, don't consider the whole day blown. Just start over eating clean again with the very next meal.


There are many ways you can get in a great workout while away. IF there is a host gym, take full advantage of the equipment they have to offer. IF the hotel has a fitness center, do the very best with what they have to offer. Some places do not have the newest and most up to date equipment, but you must do your best. Make sure you read the instructional chart on the wall if one is supplied on how to use the equipment in the fitness center if you are not sure how to operate it. If there are no instructions, do a set with very light weight to get the feel and action of the piece of equipment.

Here is the worst scenario: NO host gym, and No hotel fitness center. This is where we must get creative. Remember that if you really want to get your workout in, you will find a way. Let's workout right in the hotel room!

You will need some type of resistance such as two books, two jugs of water, or a fitness band made out of surgical tubing that is light weight and can easily be carried in your luggage. With objects like these you can perform all exercises that could be done with a pair of dumbbells. You can also use stable furniture in the room to perform various types of exercises using your own bodyweight for resistance.

Here are some examples of exercises that can be done for the whole body for a great workout!


  • Push-ups (off the bathroom sink or floor.)
  • Flyes


  • One Arm Rows
  • Pullovers (lying over a chair)


  • Shoulder press
  • Side, Front, Rear raises
  • Shrugs (These can all be done using books, bottles, or the fitness band for resistance)


  • TRICEPS: Close Stance Push-ups , Tricep Kick Backs
  • BICEPS: Curls


  • Free Standing Squats
  • Free Standing Lunges
  • Climbing stairs (1-2 steps at a time)
  • Calf Raises off a step


  • Crunches, Leg Lifts, basically all routine abdominal exercises can be performed

So as you can see it really is not as hard as you think it is to stay right on track when traveling away from your regular routine. In fact, there are really no excuses at all that I can see. As an added note on exercise, there are many morning workout shows that are now more geared to the person at home. They can offer you a great workout that you can follow right along with them. IT really all comes down to how serious you are in achieving your goals through fitness. I understand how your whole routine can be messed up while away, but if you at least make a good effort, you can still get the job done. I know you can! Give these tips a try the next time you go traveling. All it takes is creativity, discipline, will power, and motivation.

Thanks for reading! If you have any questions or topics you would like discussed, or you would like to contact me for fitness modeling, appearances, or training/nutritional programs, e-mail CHRIS ZAINO at: