Travelling for business or going on holidays can be difficult whilst training for big events. We don’t want to ruin our fitness, and we don’t want to ruin our trip. Here’s a few tips on how to conceal the two.

When we’re at home in our daily routines, we can focus on food and sports. We spend a lot of thoughts and energy on doing the right things, but when we’re travelling, everything seems to be thrown out the window, and we can waste a few weeks of hard work in a few days of travelling. Here’s a few tips on how to keep fit and healthy when you travel on business or when you go on holidays. In 2011, I was training for Ironman Nice, whilst working in the UK, and travelling for about 30-40% of my time. Here’s how I kept a clean diet, and my sports targets in check.

  1. Hotel buffets

Hotel buffets can be great and terrible. It is very tempting to try everything, but this will lead to over-eating. If you don’t have scrambled eggs and bacon for breakfast at home, don’t do this while travelling. Keep as close as possible to your daily routines. Don’t go for second or third servings, as you know there will be other events around food later on during the day.

2. Snacking and drinking

Snacking is a common theme whilst travelling. It passes the time, as generally we tend to be bored on planes or trains. If you don’t snack at home, don’t start this while travelling. Avoid cereal bars and nuts. Drink plenty of water. Fizzy water can fill you up more, but avoid sugary drinks and fruit juices at all cost.

3. Business lunch or dinner

Try to order the healthiest option on the menu. Simple salad for starters, fish instead of meat, more vegetables instead of carbs. Avoid the bread basket, as it will only make you feel bloated and hungry later on. Is dessert really necessary? Then chose a fruit salad instead of ice cream or puddings. Limit the amount of alcohol. Chose red wine instead of white, and why not have an alcohol-free beer?

However, you have to adapt to whoever you are visiting. Lots of business deals are made at the table. If the person who is inviting you is a wine amateur, don’t refuse the wine, sip it nice and slow. It’s important in business, as well as life in general, not to detach ourselves from others. It’s ok to have a glass of wine, it’s ok to have red meat every now and again. Be social, but don’t overdo it.

4. Bring your running shoes

In most hotels there will be a gym. Some might be very well equipped, some won’t. But I’m sure you can find at least a treadmill, a bike, an elliptical trainer or a rower. And if there isn’t a cardio machine, you can always go for a little run, weather permitting. Running is a great way to discover cities. This is how I discovered cities such as Chicago, New Orleans , Paris , Budapest or Vienna whilst being on a business trip, or a beach run whilst being on holiday ! Running is probably the easiest sport to do whilst travelling, and it really doesn’t take a lot of gear to take. You don’t have to go for a full hour. A 30-minute easy jog will invigorate you, whilst an interval set will fire you up and be very beneficial for you. Applications like Strava are fantastic to discover great running routes.

5. Bodyweight workouts or fitness bands

If you don’t have access to a gym, bring a set of fitness bands. The options are endless, and you can do it in your hotel room. If you don’t have bands, just use your bodyweight by making exercise routines such as the plank, bridge, push-ups, air squats or lunges. Be creative! A 15 min workout is better than nothing, and will fire you up for the day.


Keeping fit and healthy whilst travelling can be difficult, but with the right strategy it can actually be very easy. Remember these few tips and I’m sure you will see the difference:

  • Go easy on buffets
  • Choose healthy options on menus
  • Don’t snack
  • Drink plenty of water
  • Bring your running shoes
  • Do bodyweight exercises

Travelling is compatible with a healthy lifestyle. Try to keep your routines as close as possible, have a strategy, but don’t ruin your trip by being over conscious. Travelling to a new country is a great way to discover new food, drinks and culture. Be social. It’s ok to make exceptions every now and again, but don’t overdo it, especially if you’re travelling a lot.

If you need help and advice when you’re travelling, contact and find out more about our coaching programs.