Fitness Coach Lunden: My Simple Tricks to Stay Fit While Traveling

Traveling is one of my favorite things to do in the world. To be more specific, going for exploration runs, hikes and doing outdoor bodyweight training in different parts of the world is really at the top of my list. And the great thing is that I get to travel a lot both for work and for pleasure.

Whether it be jumping on a plane to teach a workout in Tokyo, hopping on a train to Munich for a LIVE Workout Party or heading home to the states to visit my family – I truly love being on-the-go.
However, staying in shape, energized, fit and healthy isn’t always easy when you find yourself in a different country, at an airport, on a train or even jet lagged. Stress and lack of sleep from traveling (as well as jet lag) can oftentimes play tricks on us leading us to think we are hungrier than we actually are and, of course, make us feel tired, lazy and unmotivated.

In this posting, I want to share with you the ways that I stay on top of my training and how I eat healthy while still enjoying myself on my travels. Of course, it’s okay to indulge and relax if you are traveling for pleasure, but for those of us who travel a lot for work – you won’t reach your goals if you treat every business trip like a vacation…trust me!

Of course, we all know the importance of drinking water, but how many of us are actually taking it seriously and drinking up? To know how much water you should be drinking, you can calculate 30-35 ml per kg of bodyweight. Then add 500-1000 ml per hour of exercise (especially if you sweat a lot!). For me, this comes out to be about 3 L with exercise. I kick it up to 3-4 L when traveling. This keeps me alert, focused and energized and also forces me to get up and move a lot on the plane or train to go to the bathroom.

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