Travel Fitness – Why You Need To Run Your Body Like Your Business

staying fit while travelling

Travel fitness is part of your business strategy. Full stop. Whether you’re spending a week on the road in a variety of locations, away at a conference or always on the go travelling interstate on business, there are ways you can integrate fitness into your travel schedule.

My motto is you need to run your body like your business.

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This means building your wellbeing time into your DAILY agenda like you would any other meeting and not be location dependent.

It’s a mindset and a lifestyle not a chore. Time to reset your perspective on what exercise you need and want to be doing now your routine and responsibilities are different. It may mean you need a new game plan. Here’s how:

Take your “gym with you”: It’s actually easier than you may think to take your ‘gym’ with you, by using body weight exercises and packing some basic lightweight items and a pair of running shoes. Stock up your mental hard drive with exercises you can do anywhere and download your favourite videos and fitness apps to your ipad so you have an additional library to keep you on track.

Back to basics: Create space in the mornings before you start your meetings by getting some fresh air: explore where you are on foot or by bike – simply swap your heels or dress shoes for trainers and get to know your new surroundings. Exploring the city before everything opens is the perfect way to get your bearings (and find the best coffee or juice spots).

The 1% RULE ROCKS!: When time is not on your side, there are still a number of short yet powerful workouts you can do with no gym required. I like to call these express sessions. 15 minutes is 1% of your day, if you fit your wellbeing into your agenda for 15 minutes every day for 100 days you will be 100% better off. My famous 1% RULE. It works.

Listen to your body: If you are tired, then listen to your body: rest, relax and eat healthily to recharge and rejuvenate. Don’t raid the mini bar for sugary snacks and drinks – instead make time for a bath, order a fresh salad and finish off your day in peace and harmony.

I am on the road every week with early starts and late finishes, but that never stops me from getting my fit-fix. If you pack your running shoes and one or two fitness-ready outfits, you’re always good to go.

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Here are my top tips on keeping travel fit when you spend more time in the airport lounge than your own:

15 Minute Express Session: Quick walk or jog followed by a super set of 25 pushups, 25 crunches, 25 triceps dips and 25 prisoner squats. Finish with three yoga poses to stretch.

Skip your way fit: A skipping rope will roll up and fit in your shoe. Skip as a warm up and cool down at different tempos, then add your core work and body weight exercises in between. You’ll be surprised how effective skipping is for agility and cardio condition. I like to do this on hotels with roof-top pools or places with a great garden and view. Awesome fresh air sessions and you can start your day like Rocky…

Use the on-site gym or pool: Research where you are staying and find out what facilities they have onsite. Pack your swim goggles and squeeze in a few laps between dinners and other activities.

Pack suspension straps: Take your gym with you with some suspension straps. I always take these on trips of four days or more and it ensures I can train on the spot for just 15 minutes a day, or longer combined with cardio.

Use nature as your gym: Embrace the surroundings. If you’re on an island paradise or beach holiday, then head to the water for your workouts. In the countryside or even in a city that has amazing parks, head out to explore by hiking, running, walking, biking or even look at horse riding for a more adventurous twist if you’re away on a retreat. Why not?!.

Sometimes we need to step back and review old rules we had and replace them with a fresh perspective on what healthy can look like. The ultimate aim is to find exercise while you are away that seamlessly fits into your day, and creates a nice moment to switch off and a different way to see the environment you are in.

As you kick-start your personal journey into being your fit, healthy self – remember it’s about balance. Focus on what you can add to your life rather than what you have to give up. Integrate this as a lifestyle not just at home, but in the wider sense of your world. The impact will be amazing.


Nikki Fogden-Moore specialises in coaching high achievers to bring business and personal vitality to life. She runs tailored corporate vitality programs, writes regularly for several business magazines, was long time head trainer for Women’s Health and Fitness Magazine and has been running leadership and private retreats for over a decade internationally. Her new book FITPRENEUR will be released mid year. You can reach her on or