Traveling at this time of year is likely to throw off your workout plan if you let it. But it doesn’t have to be that way. With a little preparation and a well-packed bag, you can stick to your program even when you’re far away from home. Fitmark Ambassador Timothy A. Smith knows a few tricks to stay on track while traveling. As an Active Duty Marine with more than 18 years in the service, his job takes him all over the U.S., sometimes for weeks at a time.
Fitmark Ambassador: Gunnery Sergeant Timothy A. Smith
Lifestyle: Active Duty Marine, Fitness Competitor
Travel Bag: the Envoy Backpack
Keeping fit on the road is always a challenge. But when you have a system in place, it’s a lot easier. If you travel for work, like Timothy does, you need a workout program that works on the road and one for at home. He told us:
My approach sometimes changes depending if I am traveling for work or not. While at home I tend to add variety between weights, circuits, HIIT and even just bodyweight workouts. If I’m traveling from work, sometimes there is access to an actual gym and if not then I tend to stay with cardio and bodyweight workouts or I’ll bring a TRX system. In the end I am always looking for variety to keep my training up for both the military PFT and CFT that are taken yearly.
Pack Your Bags!
The first thing on Timothy’s list for travel is a well-organized bag for the journey – a bag to hold his clothes, workout gear, and a couple of meals for the trip. He told us:
I use my Fitmark Bags daily, either the meal prep bags to take my food to work or the duffel/backpack for my work and workout gear. I even travel with my Envoy Backpack on work trips to carry my meals and work laptop.
If you’re going to be staying at a hotel, you can arrange ahead of time for a fridge to be put in your room at a small charge. It’s a good idea if you’re camped out for a while and want to have control over your meals. Timothy told us:
Our first stop after checking into our hotel is always a grocery store. I usually will have a set meal plan already mapped out and just buy what’s on my list and stick to it for the duration. I will, however, make adjustments if we happen to eat out as a group, or if I want to add a little variety. It’s just easier to keep it simple sometimes, especially if we move locations and hotels.
The Fitness Plan
As a fitness competitor, Timothy wants to maintain that hard-earned muscle. On top of that, he’s a hard gainer and needs to stick to his workout regimen even when he’s traveling. Here are a few tactics he recommends for staying on track:
If we go to a location that is either not co-located with a military base or the availability of finding a fitness center with a decent day pass rate is not an option, I typically stick to a full body-weight workout. Most hotel gyms at least have a dumbbell stack up to 40 lb, which is appreciated. But if those aren’t even available I stick with these exercises:
Hotel Bodyweight Workout
- Jumping jacks
- Push-ups (will even do incline/decline off a chair or table),
- Air squats and
- Dips (on a chair or table)
- If the hotel has a few floors I throw in stairs as added cardio to keep the heart rate up
If I know ahead of time that the gym facilities might be lacking, I make room for my TRX system and incorporate that into my daily workouts. No matter where I am at or what is available, I still get some type of fitness in and stick to a healthy meal plan for the time that I’m away for work.
Staying fit while you’re on the road takes a little planning and a lot of discipline, but Timothy’s found a way to make it work and you can too. He says:
Top 3 Fit Tips
- Stay active, whether it’s just walking or doing daily pushups and jumping jacks
- Do your best to eat healthy
- Stay motivated and don’t give up
You can follow Fitmark Ambassador Timothy A. Smith on Instagram @timsmith_usmc79
Sport Your Lifestyle
The Fitmark Team