Traveling can really throw a monkey wrench into your nutritional and workout habits. You’re thrown off your schedule and out of your element. Suddenly, your weekly workout schedule and daily meal plan that you stick to religiously are off the tracks.

Life is all about adapting, and traveling will force you to do this. So, what’s the plan when you have to pack your bags? The best way that I have found to stay on track when you are away from home is to make a simple checklist. Stick to this checklist keep the wheels rolling with your training progress.

Workout Checklist

  • Look for all gyms and training facilities within 5-minutes of your destination and schedule a workout first thing in the morning so you don’t worry about doing it later.
  • Bring a jump rope to get in some quick cardio.
  • Check the weather to see if you can work out outside.

If you can’t make it to the gym or go outside, here’s a great, fat burning workout you can do anywhere.

pushup at home workout

Quick Morning Workout

As many reps as possible of the following circuit in 20-minutes.

  • 10 pushups
  • 10 bodyweight squats
  • 10 pushups
  • 10 alternating lunges
  • 10 burpees

healthy food groceries fruits vegetables

Food Choice Checklist

  • Search for a near by grocery store to pick up some vegetables, fruit, and ready cooked protein.
  • Check out nearby restaurants and pick ones with the healthiest options.
  • Choose wisely when to eat some cheat food.
  • Only drink alcohol when you’re not eating a lot. You will save on empty calories.

My motto; choose dessert OR drinks, not both.

Supplement Checklist

Chocolate whey protein
  • Whey protein powder
  • Branched chain amino acid powder
  • Green food pills or multi-vitamin/mineral supplement
  • Fish oil capsules
  • 1-2 shaker bottles
  • High protein meal replacement bars


Bonus Suggestion


If you’re the type who needs to get in the gym, it can be tough to choose if you’ve never been to the area. Now, you don’t have to play a guessing game when it comes to finding a great workout spot. Make Been, a new app for iOS, your new travel buddy and get suggestions and recommendations anywhere in the world right from friends, relatives and colleagues you trust. With Been, you can find great new gyms and fitness studios in your area and see the places that your friends suggest. You’ll also receive custom recommendations based on your own searches. The app makes keeping track of the places you try easy, so you won’t forget the name of that gym you loved. No matter where you travel, you’ll always know exactly where to get that workout in and stay on track.