Training Tips with Simone Mardner

How to keep up your health and fitness goals on the road.

Travel can help you de-stress, unwind and become an all-around healthier and happier person. But being away from home and out of your routine sometimes gets in the way of your mental and physical fitness. I have a few tips to help you keep your workout regimen on point when you’re on the go.

1. Be prepared.

Bringing athletic clothes reminds you that working out is going to happen. But you’ll need more than Spandex in your suitcase to get yourself to the gym. Build your workout into your schedule like you would a meeting with a client or work event. Set an alarm to remind yourself to take some “you time.” If you know you will not have an hour, then find time for a quick 30-minute workout. Mental approach is a huge factor to your success, so remember: Anything is better than nothing. Prioritize the essentials.

2. See the city on foot (or on two wheels).

A good way to get around a new city and stay active is to walk or bike. You can immerse yourself in the culture and check out the neighborhood while toning your legs, buns and waist.

3. Remember: your body is a gym.

Don’t have a room full of machines? Complete a full-body workout in your Airbnb or hotel room in less than 30 minutes. Body weight exercises like squats, lunges, push-ups and planks are creative and effective fat burners and muscle builders.

4. Make good decisions.

How you fuel your body is 90 percent of the battle, whether you are trying to lose weight or build muscle. It is tempting to eat junk and drink more heavily when you are traveling, but if you throw away all your hard work with bad eating decisions, it makes get-ting back on track that much harder. Maintain your momentum by eating more protein to build muscle, limit liquid calories from alcohol and sugary beverages, and eat more vegetables rather than bread to stay light on the calories.

5. Bring healthy snacks.

On days when you are either on the road a lot or stuck in an office for meetings, a good way to keep up your metabolism and avoid indulging is to bring your own snacks. Good, easy options include almonds, green apples, bananas and raw vegetables. Travel with your water bottle or a refillable container to stay hydrated. Traveling takes a toll on your body and skin, so have water handy and drink frequently.

Simone Mardner is a New York City-based trainer with 16 years of experience. She specializes in functional training and injury prevention. Contact her at

This column is not a consultation with a medical professional or a licensed trainer and should in no way be construed as such or as a substitute for such consultation. Anyone with questions or concerns should seek the advice of a certified professional.

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