The White Mountains, AZ

I spent the last two weeks in the White Mountains, in northeastern Arizona, for work. Beyond the fact that the little towns sprinkled in the foothills sit at about 7,000 ft elevation, it felt like being back home in the Midwest for a time. The area northeast of Phoenix seems like a refuge for those looking to escape the heat in Arizona, and take the time to hike, fish, camp, kayak, hunt, or simply enjoy whatever your outdoor activity of choice may be.I didn't pick up a pair of custom cowboy boots while I was there (though I was definitely tempted). I jotted down a list of my travel musts, and how to best enable yourself to keep working out while on vacation/traveling for work/etc.

1) Book a hotel with a workout room.

This is huge to staying on track, many hotels that don't have an on-site workout facility will offer guest passes or discounted memberships to local gyms. Find out ahead of time, many hotels even list the equipment of their workout room (maybe even with pictures) on their webpage.

2) Bring your workout gear.

Whether it's just your running shoes and gym clothes, make sure you have everything you need. If you need music to stay motivated, make sure to bring headphones and a band for your phone/ipod. I like to bring a resistance band and sometimes my TRX suspension system with me. I also have a daily burn subscription, which is completely worth the $12 a month, considering how much I am on the road.If you ever watch Hulu, you may have seen their commercials. I highly recommend it for workouts on the go.

3) Something is always better than nothing.

Even if you only have time to take a 15 minute walk, or run 10 minute of interval sprints on the hotel treadmill, something is always better than nothing. Schedule the time for yourself, and try not to skip more than 2 consecutive days in a row, after which motivation and drive can weaken.

4) Be kind to yourself.

Traveling means not having access to the foods/regular meals times you may be used to. Focus on getting the macronutrients you need (protein/healthy fats/complex carbohydrates) and allow yourself some kindness. Slip ups are easy to fall into, and your favorite brand of protein bar might not be available at the corner convenience store. Do your best given the circumstances, focus on your overall goals, and realize that one indulgent meal cannot completely derail your progress unless you let it.

5) Drink plenty of water.

This goes hand and hand with nutrition on the road, but make sure you drink enough water and avoid dehydration to maximize energy levels. For men, the recommended daily intake is about 120 ounces, and for women about 95 ounces is recommended.

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