Health on the Road

Hello friend,

I get it. You’re on the road, constantly moving, habits are hard to keep. Sh*t’s rough. In the past month, I spent a significant amount of time on the road—12 days in Austin, 4 days in Orlando, now sleeping on a couch in DC—seeing the country trying to find where I want to live. BUT I’ve maintained…it’s not easy but if you keep it simple, it’s more than possible.

Here’s how I’ve managed to maintain my fitness and stay healthy, even on the move:

1. Hydration Is Key

Hydrate, hydrate, hydrate. Traveling can leave you feeling dehydrated, especially with flights, long days, and changes in your routine. Staying hydrated is the foundation of keeping energy up and making sure your body can perform at its best.

I make it a point to carry a water bottle with me everywhere I go and make sure I’m sipping water throughout the day. Whether it’s at the airport, during meetings, or on the go, hydration is a non-negotiable. Electrolytes too.

2. Prioritize Protein

Protein, protein, protein. Traveling often means you’re eating out more or grabbing whatever is available. That’s fine, but I always make sure to prioritize protein in every meal, whether it’s from chicken, fish, eggs, or plant-based sources. Make sure it’s the first thing on your mind when ordering.

Protein is crucial for maintaining muscle, especially when you’re not in the gym as much. It helps with recovery and energy, so aim for a protein-rich meal every time you sit down to eat. If I need a quick snack, I grab a protein bar or shake to keep my intake consistent.

Need help keeping organized & building a plan? Hit the link below to schedule a consultation for fitness coaching. Back to the lesson 🤝🏼

3. Strength Training at Least 3x/Week

I’m a huge believer in strength training, and I don’t let travel get in the way of it. I make sure to get in at least three strength training sessions per week.

If there’s a gym available at my hotel, great. If not, no problem. I can do bodyweight circuits in my room or in a park—no fancy equipment required. You can hit your full-body workout with push-ups, squats, lunges, planks, and even burpees. I’ve got plenty of free workouts in my Instagram channel if you want to follow along as well.

4. Cardio Twice a Week

Cardio is another important piece of the puzzle. I aim for at least two cardio sessions each week, whether it’s a quick run, swim, or cycling. These don’t have to be long or intense, just enough to keep the heart healthy and burn some extra calories.

When I’m on the go, I’ll incorporate cardio into my day by walking as much as possible or taking the stairs instead of the elevator. Every little bit helps!

5. Hit Your Habits Every Week

The key takeaway from all of this? Consistency. The habits I’ve built are what allow me to maintain my fitness while traveling. I’m able to stay on track with hydration, protein, strength training, and cardio because I make these things a non-negotiable part of my weekly routine. Even when I’m in a new city, my habits follow me.

Traveling doesn’t have to mean abandoning your fitness goals. With a little preparation and discipline, you can stay fit, healthy, and energized no matter where you are. So next time you hit the road, don’t forget these simple habits that can keep you feeling your best.

Keep moving,
Jake