For the last 18 years, I have been traveling almost every week for my work. You would think traveling would become easier over time, but it doesn’t. I struggle with the variability traveling creates in my wellness routine. I don’t get stressed over delayed flights or traffic jams as they are out of my control; however, I do get stressed over eating properly, exercising and getting enough sleep. While I have solid routines for each of these activities when I am at home, when I am traveling these good habits become suddenly at risk. When I am on the road, my mind recognizes that my environment has changed and, as a result, all the good habits I practice when I am at home go out the window. Over the years I have had to create some wellness hacks to stay on track with my health goals.

Eating is my biggest problem on the road, whether it is eating too much or eating too many unhealthy foods. It’s hard to say “no” to a dessert that has been placed in front of me at a dinner event. The salad option does not even register in my brain if a burger option is also on the menu. And of course I will have fries with that! Although I am far from perfect, I have identified some tricks that help me stay on track most of the time.

When I am travelling alone or don't have an evening work event planned, I avoid going to restaurants. Instead, I purchase my dinner from the nearest grocery store. I pick up a baked chicken breast, some fruit and fat-free yogurt. If I am going to be in town for several days, I buy sliced turkey breast and bread and eat sandwiches for lunch and dinner. If I can’t locate a supermarket nearby, I pick up a light frozen dinner at the nearest drug store. I also bring snacks with me when I travel. Having my “go to” snacks with me at all times helps to keep me on track.

If I must attend a dinner, I review the menu ahead of time and decide what I will order before I arrive in the restaurant. This quick review forces a decision and I am much more likely to stick with my decision when it comes time to order my food. I can usually avoid dessert by asking for a substitute of fresh berries. I am able to say “no thank you” to dessert because I usually have back in the hotel room a small low-calorie treat that I have brought with me for the trip. If I am concerned that I won’t have the willpower to refrain from the decadent dessert, I literally pull myself away from the table and leave before dessert is served.

I try to avoid getting myself locked into events that might result in my being out late and disrupting my sleep patterns. I opt for the earliest dinner time slot as possible. I also place a time limit on the meal, allowing myself two hours (a little longer if I am with a group) and then I politely excuse myself.

Finally, I build in time for exercise by deciding the evening before what form that exercise will take. Will I walk a mile to the meeting or will I work out in the fitness center in the morning and then take an Uber or Lyft to the meeting? I always keep sneakers and workout clothes in my suitcase so I never have a wardrobe-related excuse for not working out.

Traveling is really challenging but, if you take a small amount of time to plan, you will be more successful at staying on-track with your wellness routine. Find out more tips and techniques on how to make your life easier by purchasing my book, Busy Bee: Queen Bee on Amazon. It's available as a paperback and as a Kindle download. Just click here: