Plan the week before you leave
Before a trip, look up where you'll be staying and what gym is nearby. Hotel websites often show photos of their gym. If they don't, call and ask.
Then pick how many workouts you'll really do. Two or three is plenty for most trips. Put them on your calendar like meetings, so work doesn't swallow them.
When Justin was away on location for a month, I found the gym near his Airbnb and wrote his workouts for the equipment there. He didn't have to figure anything out when he got there.
Keep a backup workout that needs nothing
Some days the gym is closed, or the day runs long. Have a short workout you can do in your room with no equipment.
I build one into my clients' plans, so they aren't guessing at 10 PM in a hotel. A short workout you actually do beats a long one you skip.
Eat like you're still at home
Travel food is where most plans fall apart. Try to build each meal around a protein, and add vegetables when you can.
If you're somewhere for a while, look at what you can get delivered and set it up early in the week. That's what I helped Justin do on his trip.
Drinks with clients add up fast. Decide before dinner how many you'll have.
Protect your sleep
Bad sleep makes everything harder. You get hungrier, you have less energy to train, and you make worse food choices.
Keep your wake-up time close to normal when you can, and get outside in the morning light. Your body adjusts faster when it has a steady rhythm.
Walk more than you think you need to
Walking is the easiest exercise to fit into a work trip. Take calls on foot, skip the car for short trips, and explore the city on foot after your meetings.
Decide what “good enough” looks like
People who travel well don't aim for a perfect week. They decide ahead of time what a good trip looks like, like two workouts, one drink a night, and a walk every day.
Then they come home and pick right back up. If you travel a lot and want a plan that goes with you, that's what online coaching is for.