How This Business Traveler Stays Fit on the Road

People are living longer than ever before. They’re also working longer, too, with many maintaining jobs after 50 that keep them travelling on a regular basis.

That can make fitness extra challenging for active adults still enjoying their demanding careers. Steady business travel can mean long days; restless nights; little incentive to exercise; and eating heavy meals in restaurants or lousy ones at conferences. In short, it can be a quick route to weight gain and other unhealthy outcomes.

Tim Johnson learned that first-hand in his 40s when his sales job started taking him away for three days a week and he quickly packed on 40 pounds.

“The clients want to go to the best restaurants, and you don’t want to be ‘the salad guy,’” explains Tim, who flies for business three days a week, almost every week of the year. “You have to be focused and know when to say no. People ask me how I stay so slim at my age and travelling so much. You just have to be committed to it.”

You also have to learn which hotels have good gyms. Some advertise “exercise facilities” that end up being a closet with an old treadmill. But many business hotels know that corporate travellers demand a place to work out while they’re away from home, and you can find those gyms pretty easily, Tim has learned.

When you’re stuck somewhere without much to offer, ask the front desk if the hotel has an agreement with a local gym, or just if there’s one nearby.

Weather permitting, inquire about a local walking trail, even in an urban environment. It’s a great way to get your steps but also to explore the city.

Tim has picked up tons of tips over the years. He’s 55 now and stays at a trim 185 pounds on his 6’1” frame. The physical vitality of exercise is key to his success as a happy road warrior. He advises:

  • Use a trainer, at least when you’re starting, and ask for workouts to take with you and perform alone.
  • Watch YouTube videos with dumbbell workouts, since barbells are rare in hotel gyms.
  • Schedule the day and time of your exercise while travelling so it doesn’t get away from you.
  • Keep workouts short and focused. You can get in the epic, full-body sessions at home.
  • Pack water and healthy snacks in your carry-on bag.
  • Avoid the hotel bar, but find a healthy way to relax.
  • Avoid hotel chains, so that each city feels special. Book with a website that will let you accumulate points across brands.
  • Explore each location’s museums, sporting venues, and other landmarks. It’s good for your mood and energy levels.

Tim speaks onstage frequently, and in his business, appearances are important. Working people over 50 know the subtle ways ageism can come into play.

“It’s important that I don’t look like an old man,” he says. “I need to be energetic, motivated, motivational, and excited about my projects.”

>What about you? Are you still a frequent business traveller? Do you need some help keeping a healthy lifestyle while away? We have very flexible memberships for group training that INCLUDE access to our vacation club and also private training, where we can set you up on a program that works with your travel schedule. Give us a call today.<

Healthy Recipe, Sausage and Vegetable Soup

Vary the spiciness by choosing the sausage and salsa you prefer. This one’s easy to adapt – even with whatever veggies you prefer. Easy to make, keep and enjoy. From Safeway.   


  • 1 Tbsp Extra Virgin olive oil
  • 1 lb. hot (or regular) Italian ground sausage
  • 1 medium onion, chopped
  • 2 bell peppers, chopped
  • 2 cloves garlic, minced
  • 4 cups beef broth
  • 1 (15 oz) can diced tomatoes
  • 1 (16 oz) jar chunky salsa
  • 1 (12 oz) bag mixed frozen vegetables (corn, green beans, carrots)
  • 1 Tbsp Worcestershire sauce
  • ½ tsp. Italian seasoning
  • Salt and pepper, to taste
  • 2 cups baby kale leaves


  1. In a large pot or dutch oven, heat oil over medium-high heat and cook the sausage, crumbling with a spoon, until browned. Mix in the onion, bell peppers and garlic, cooking about 2 to 3 minutes, until translucent.
  2. Add the rest of the ingredients, except for the kale, and bring to a boil. Reduce heat and cover, allowing the soup to simmer for about 30 minutes.
  3. Add kale and simmer for an additional 10 minutes, serve and enjoy!
  4. NOTE: If you want to cook this in a crock pot, simply follow step 1 then add all your ingredients (except kale), cover and place on high for 3 to 4 hours or low 6 to 8 hours. Add kale, cover and cook an additional 10 minutes.

NUTRITIONAL INFORMATION Serving Size: 1½ cups • Calories: 319 • Fat: 13.9 g • Saturated Fat: 0 g • Carbs: 20.6 g • Fiber: 5.3 g • Protein: 13 g • Sugar: 8.2 g • WW Freestyle Points: 9

Whenever you’re ready, here are 3 ways I can help you get healthier and happier:

1) Come in for a Custom Fitness Consultation

We’ll sit down together and discuss your health history, your goals, and simple steps you can take to achieve them and see if there is a way to work together to give you the coaching and support you need to get the results you want.

If you’d like to discuss meeting for a Consultation, just reply and put ‘Consult’ in the subject line and I’ll follow up with you.

2)  I have FREE Open Office Hours during the week where you can call in and speak to me about your goals.

The call is just 15 minutes out of your week, but the insights you’ll discover could impact you for a lifetime! To schedule your FREE consultation, reply and put ‘Call’ in the subject line. We’ll set up a time that works for both of us.

3) Be my guest for a free training session.

If you’d like to come in to attend a Beginner small group training session as my guest…just reply and put “Guest” in the subject line, and I’ll get you all the details.

 Shelley Turk