Your 3 Step Guide To Staying On Track When Travelling With Work

A lot of my clients sometimes have to go away with work for weeks at a time. This isn’t exactly the best thing when it comes to trying to help them achieve their goals. Travelling can throw people completely off their normal routine when it comes to training and nutrition.

However, never fear. Coach Steve is here to give you a guide of how to make the most of a bad situation. Instead of throwing everything out of the window and eating rubbish and not training or setting unrealistic expectations of staying in a normal routine, the goal should be damage limitation. If this applies to you, read on….

  1. The Travel

The success or failure of the work trip comes down to how disciplined you are when you first start travelling. More often than not, if you get this nailed, it keeps you in good stead for the rest of the trip as you feel a sense of accomplishment for overcoming the first hurdle.

As I said at the start, travelling knocks you off your normal routine and the habits you normally practise. The main one I have found is the amount of water you drink. Having less water can lead to you feeling more tired which can have a knock on effect of making you want sugar, such as fizzy drinks or sweets. To combat this, make you sure you have a bottle of water with you throughout the duration of your travelling, making sure you are taking regular sips. Maybe an idea to make sure you’re not far away from the nearest toilet as well…


The second habit that is thrown out of routine is your food. Usually, most food that is sold in bus/train stations or airports is rubbish. However, remember what I said at the start. This doesn’t mean you panic and buy 18 McDonalds happy meals. Make the best of a bad situation and pick one of the points below;

  • Meal Prep: probably the best option you can pick. Take your own food and that way there’s some form of routine added to the trip.
  • Buy Better Alternatives: stick to buying cold, lean meats or fish with a bag of salad or some raw veg.
  • Don’t Eat: If your journey is less than 4 hours, just eat beforehand so that you’re full and won’t be tempted to make any poor choices.
  1. Training

Unless you’re on holiday after a solid block of training, it’s important you maintain your training routine so that you’re always working towards your goals. However, again, think back to what I said at the start of this article, don’t set unrealistic expectations. Therefore, it’s unrealistic that you’ll be able to do your normal workouts. If you can do your normal workouts, brilliant, but if you can’t, as I’ve say to all of my clients, something is better than nothing. This is where the following alternative options come in below;

  • High Intensity Interval Training (HIIT): this is probably the most time efficient way to train when away. Most hotel gyms will have some form of cardio/conditioning equipment. Work anywhere from 5-20 minutes with work intervals of 10-20 seconds and rest intervals of 30-40 seconds.
  • Escalating Density Training (EDT): pick two exercises, ideally an upper and a lower body exercise. Set a rep target for each exercise and complete as many sets as fast as possible in the timeframe you set.
  • Rep Goal: pick any exercise, set a rep target and a rest interval and try and get to the rep target in the fewest sets.
  • Bodyweight Circuit: there’s no real excuse with this type of training. It can be done anywhere and requires minimal equipment and space. Aim to pick around 4-5 exercises and complete 10-15 reps for 2-5 rounds with a minute rest between rounds.


  1. Eating Out

Usually when people go away with work, there’s some element of networking which comes in the form of going out for meals and what not. This can be a bit of a mine field when it comes to staying focused on your goals. However, if you stick to the points I’m going to mention below, you won’t be going too far wrong;

  • Focus on protein and greens: it doesn’t matter where you eat most places will have a lean protein on the menu and you can ask for vegetables on the side.
  • If in doubt, stay low carb: when eating out, it can be very difficult to control the quality and quantity of carbs as most will have a high content of added fat. The best bet, choose a meal with the lowest amount of carbs.
  • Drink smart: if you are going to drink when you’re out, try to avoid beer and wine and stick to neat spirits without a mixer. Drinking too much can lead to poor choices, such as getting a takeaway, or increase your calories by the sugar in mixers. Hydration is key, so make sure for every drink you have, you have a glass of water.

Summing Up

Hopefully after reading this article it has given you something to think about when you next go away with work. Always remember, no one is perfect 100% of the time. Sometimes it’s a case of trying to control the things you can control and making the best of a bad situation by choosing better alternatives.

If you have any questions or comments, or want to get involved in training with me, you can contact me on my Facebook and Instagram links below;



Thanks for reading,

Coach Steve

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