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9 Travel Tips For Fat Loss & High Energy

Businessman Travel Tips


What goes through your mind when you travel?


  • Late nights
  • Missed workouts
  • Fast food
  • Unhealthy snacks
  • Feeling exhausted at the end of the trip?

My clients inside the Train Eat Live Transformation 1:1 coaching program are busy professionals/entrepreneurs just like you, who travel a good part of the year.

I just touched down in NYC the other night, so naturally I wanted to share my best travel tips.

If you’re struggling to find the time to workout and eat healthy, definitely check out Stephen’s transformation at the bottom of this page after the travel tips.

He reached is high school weight once again after 16 years, while juggling a demanding sales job, 4 kids, executive MBA program, and more)!

At the end, let me know if these 9 travel tips helped and please share this with someone who you think would benefit from reading!

#1 Creating Boundaries for Yourself

We gotta get the “not so fun stuff” out of the way first.

Does this sound familiar?

Your travel has you…

Eating at the hotel, staying up late, drinking, etc.

Top that off with the meetings you’re traveling for and this can leave you more exhausted and drained by the end of the trip.

That can be enough to knock you off your game for days or even weeks.

Is that worth the price you pay for those few days of “fun?”

If you’re on vacation, that’s a different story. And in that case, I tell clients to have fun!

Exercising a little discipline, making some sacrifice to take your current habits/routines along with your travels, is in my opinion, the best way to create boundaries for yourself.

If you’re traveling frequently and are trying to make health and fitness a priority in your life, it’s the only way.

But the reality is, this isn’t so bad of a “sacrifice.” If you use the tips below, there’s a good chance you’ll feel even BETTER during your trip, work, and when you return.

#2 Pre-Travel

Some of the easiest prep you can do is with TSA Security friendly items before you even begin your travel.

My favorites are:

If I’m eating at the airport, I normally try and find a smoothie/juice spot, and/or somewhere I can get a simple steak/chicken meal with a side like a baked potato and salad.

Sure, might not be the highest quality, but you’ll keep calories in check, fill up on solid protein, and be in a better spot than most generic fast food chains.

#3 Choosing The Ideal Location

If possible, you can plan to stay at Air BnB’s. There is a good chance they will have blender’s, cooking pots/pans, and many similar household items you have at home.

On the other hand, if you’re staying in a hotel (probably most of the time unless you have an extended stay) see if you can at least request a mini fridge.

That’s what I did in NYC and it went a long way!

One of the most important tips for travel that I believe makes all the difference is going to the grocery store as soon as you arrive to your destination!

We also have so many incredible tools right at our finger tips such as Insta-Cart & Amazon Prime for grocery delivery services.

#4 Navigating Food

I understand, you’re in a new place, you want to try it all, do it all, and if you’re like me, eat it all.

Here’s how I would suggest handling your food even on the most busy travel trips.

Take control of at least 1 meal.

Normally, the easiest is going to be breakfast. That could mean fresh groceries right to your Air BnB or at least non-cook breakfast items in your hotel like greek yogurt, fruit, and a Rebbl protein drink for example.


If you’re worried you might not have the best breakfast option available, fasting could be a great routine you pick up during your travels.

Essentially, skipping your first meal and only having black coffee or tea and plenty of water – you’ll be saving some extra calories for dinner.

Try and find a Smoothie/Juice Spot for lunch

This is always a go-to for myself. If I get a smoothie or acai bowl I make sure to add in protein to make it more of a balanced meal.

Not only is this going to be a healthier option, but it’s also easier to control the calories.

What’s your go-to meal?

By now, you’re either fasting or eating your own breakfast. Then you’re eating an acai bowl with a protein or collagen add-on.

How do you win dinner? Especially if that’s a work dinner with clients?

You need to have your own uniform meal. Here’s mine:

No appetizer, steak, baked potato, side veggie, glass of wine, and water with lemon.

You’re traveling for work. This is what I meant by creating boundaries for yourself.

Focus on the people, your clients, etc. Not the food.

If you’re on vacation, by all means you get and enjoy the heck out of appetizers, drinks, etc.

And if you are having multiple drinks, stick to low calorie options and have water + lemon in between drinks.

Lastly, if you don’t see your uniform meal on the menu at a particular restaurant, don’t be afraid to ask to customize the order with a simple template such as:

protein + veggie + side

Most restaurants have the individual items and will likely accommodate you.

#5 Perfecting Sleep

Sticking to your normal sleep routine as much as possible is probably the most important and most challenging when traveling.

This is where your boundaries really come into play so you’re not up watching tv late into the night after dinner.

The goal is to recreate your sleep environment as much as possible. My most important items I always travel with for sleep are:

There’s also a little handy device call the Human Charger. Basically this mimics sunlight which can help you quickly wake up in the mornings and even fight jet lag.

Again, aside from the items above that will help fight noise and light pollution that can interrupt sleep – honoring a healthy bedtime will go such a long way.

#6 Working Out When Traveling

I don’t really see excuses for this one here. Other than simply not knowing what to do in this situation. And that’s okay.

Bodyweight workouts for travel

I personally help my clients make adjustments to their normal routine even if they are just doing a bodyweight workout in their hotel room!

There’s this one training device call the Gorilla Bow (they have a travel product) so you can even bring along resistance bands for your hotel room workout.

Get a guest pass

With a little planning, you can find and stay near a full gym. Most gyms will likely have a free guest pass or a pass for around $10-$20.

Use the same gym from home

I personally workout at a LifeTime gym. My membership allows me to workout at any Lifetime in the country so when booking my hotel for NYC I saw it was in walking distance!

Making it super easy to continue my exact same workout routine without any needed adjustments.

#7 Hydration

A proper way to stay hydrated in general, not just for travel, is to consume roughly half your bodyweight (lbs) in ounces each day.

If drinking enough water is a struggle for you already, I recommend getting something like this Clearly Filtered Water Bottle so you have the best drinking water available no matter where you go.

You’ll be able to take this right through the airport (empty) and fill it up right after you get through security.

#8 Stress Management

If you’re making the time for your meals, getting your workouts in, and sleeping properly…

The final area to turn this into a fully successful travel trip would be to manage your stress properly.

Even if it’s just 10-15 minutes of meditation at the beginning or end of your day, that can go a long way.

I normally get bodywork/massages so if there is something nearby or the hotel has a spa, I normally don’t hesitate to go at least once.

Spending money to save time or restore myself is always worth the investment.

Here’s how I brought the spa to me during my New York Trip.

I traveled with a simple lacrosse ball so I could roll out the bottoms of my feet, hips and upper back.

My hotel room had a bath tub, so I went to WholeFoods nearby and got some Epsom Soaking Salt. During the steaming hot bath I had lemon water and alter eco dark chocolate. The remainder of the bath I finished with meditation.

Then I took a 10 minute cold shower to lower my body temperature to prepare it for sleep right after the bath.

Followed up with a shot of apple cider vinegar + local raw honey. I was so relaxed and about to fall asleep standing up shortly after!

I first heard about the cold shower with the bonus of apple cider vinegar + local raw honey from Tim Ferris which he calls the elephant tranquilizer. For good reason!

I did this mid week and felt extremely rejuvenated the next day.

#9 Don’t Forget About Walking

One of the most underrated tools for losing body fat is hands down walking.

On average I get in about 8k steps per day. During my New York trip I was literally averaging 18k-20k steps per day!

Combine those extra steps plus controlling my first meal for breakfast, getting a protein filled smoothie or acai bowl for lunch, and eating my uniform travel meal most nights…

I came back from my travels with less body fat while maintaining my strength and muscle mass.

Walking is so powerful with burning almost the same amount of calories (depending on how much you walk) as intense cardio without tending to ramp up your appetite or cravings as much.

Client Stephen’s Results

Stephen just reached his old high school weight for the first time in 16 YEARS!

Starting Weight: 204
Current Weight: 181

Can you relate to some of the issues Stephen was facing before getting my help?

Before The Train Eat Live Transformation Coaching Program:

He had no problem working out consistently but struggled with eating right. He’s done Keto before with success but feel like it’s not sustainable long term. He was looking for something sustainable and not a quick fix diet.

And get this…

Stephen’s Biggest Roadblocks:

Knowledge and being confused about all of the conflicting messages. He has a super busy life (demanding job, 4 kids, executive MBA program, and more) as I mentioned above!

Stephen’s Goals:

When starting the TEL Coaching Program, his initial goals were to lose the stubborn fat on his midsection, add more muscle and reach high school weight.

Most importantly, Stephen wanted to gain the energy and drive back so he could show up to company meetings feeling and looking confident.


Take a look at what Stephen accomplished in just 5 MONTHS!

Now, let’s take a moment.

What would this kind of body transformation do for your life?

How do you think you’ll show up in your career and relationship?

Won’t it feel incredible taking your shirt off feeling proud of what you accomplished?

What I’m most grateful for is being able to help others experience that priceless quality of living.

Listen, I know taking the first step is sometimes difficult.

It’s easy to think we don’t have the time, let travel get in the way or to think since you tried so many things nothing is going to work for you…

At this point in my own career I’ve seen so many transformations I know this is possible for you as well.

More info on my coaching program – if you’re ready to work with me to take your health and fitness to the next level.

Again, thanks for reading if you made it this far! Which travel tip did you find the most valuable? Comment below!



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About Trent McCloskey

I'm Trent, the creator of Train. Eat. Live. My mission is to empower people around the world to take control of their bodies and change their entire life’s course through fitness.

Interested in working with me? Click here.

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