Now when I say “live on the road”, I mean that I stay in hotels or Airbnb’s, not my truck or an RV.

That being said, if you like to make fitness a high priority, but you travel a lot, live on the road, or want to go on a road trip.. here’s the five biggest takeaways from my past three months on the road so far.

1. Find healthy food

This is easier than most people think, but depending on which route you take, could be a little pricey. This is why I like AIRBNB for most places, because I can go to the local grocery store, grab a few pounds of protein, some eggs, a box of rice, and I’m good to go for a few days. But when I’m not in an AIRBNB, I have to find local spots that have healthy options that I can order to-go a few times a day.

The real hack here isn’t so much about finding where to go or what to eat, but having the discipline to choose healthy over unhealthy each time you eat.

My tip here is to Google a local American restaurant, find the chicken and rice meal or the steak and potato meal on their lunch menu, and preorder however many you need for your stay. Even if you’re in a hotel, you will have a mini fridge and a microwave, so you just store em until it’s time to eat!

2. Prioritize training by bringing your own equipment

If you’re anything like me, you’ll find a way to get a workout in anywhere you go. That doesn’t necessarily mean they’ll always be good, because full body calisthenics workouts get old prettty fast. Some cities don’t have great gyms, or if they do, the drop-in fee can be up to $100 – so I like to bring some equipment with me. This way, I can put together a workout anywhere I go. Even if I’m in a rush, I can always get it in.

These are the items I bring with me as I travel:

• Kettlebell #53
• Jump Rope
• Light and Heavy Bands

For around $100, you basically have a gym that fits in one square foot of space on the floorboard of your car. And if you fly instead of drive, the jump rope and bands are still wayyy better than just bodyweight stuff.

Here’s a few workouts I’ve done so far: 50-40-30-20-10

• Double-Unders (sub for single unders)
• Kettlebell Swings
• Sit-ups

5 Rounds of 10 reps each

• KB Goblet Squat
• Heavy Banded Good Mornings
• KB Clean and Jerk
• Heavy Banded Single Arm Rows

*Also, I take the light band and do 100 “pull-aparts” every day. This will help to make your shoulders much stronger over time and reduce the risk of injury.

3. Extra mobility on travel days

Whether you’re flying or driving, you’re going to be stuck in a seated position for far longer than your body is used to. With your hips at flexion for long periods of time, your shoulders rolled forward, you need to try and reverse the negative effects on posture as much as possible.

On the days I travel, especially if I’m driving four or more hours, I usually take that day off of the gym. Instead, I’ll spend about an hour going through a full body flow. Sometimes I’ll do a ROMWOD, and sometimes I will just make it up. I also bring a foam roll with me. The point is to elongate the muscles and get them back to normal after being in a bad position for so long and to get some blood flowing properly.

4. Get a hotel or AIRBNB with a bath

This is one of those things most people probably don’t consider. If you’re training at a high level, then you need to recover at a high level. Unfortunately, sitting in a car for long periods, changing beds regularly and having less consistent routines can make it harder for your body to recover like it did when you lived in one place. Because of this, I take more ice baths and hot baths than normal. When I get a hotel or AIRBNB, I make sure they have a bath. Trust me, it’s a game changer.

5. Prioritize sleep

This one seems like a given, but after traveling as long as I have, I’ve learned not to make assumptions. When I search for hotels or AIRBNB’s, I read the reviews and see what people are saying about the beds. I might even call the hotel and ask what kind of mattresses they have. One of the worsttt things ever is booking a hotel for three or four days, and finding out the first night that the bed is like sleeping on cardboard (unless that’s what you like).

All this stuff might seem like common sense, but without proper planning, we usually let common sense fall by the wayside. So in short, the five ways to stay fit on the road are find healthy food, prioritize training by bringing your own equipment, do extra mobility on travel days, always have a place with a bath, and make sure your spot is going to have a comfy bed.