While it’s long past New Year’s resolutions, we’re still on our healthy eating and living kick. And, when spending time on the road, it’s important to make sure you’re also spending the time and effort to maintain your health. While being a Road Warrior can have its perks (oh hello, frequent flyers’ lounge), if you’re not careful, it can take a toll on your health.
For this month’s Road Warrior we interview Derrick Billups of City Fit Concierge in Nashville, TN, who gave us some great tips for staying healthy while on the road. Want to see even more of Derrick? You're in luck. Stay Alfred guests can enjoy training with Derrick when staying at Stay Alfred at 505. #WellnessEveryday
So Derrick, I’ve been on a plane all day, then straight to meetings. I am exhausted. What’s the benefit to dragging my tired-self to work out?
Derrick: Endorphins! Exercising releases endorphins, which make you happy! Also, sitting for long periods of time can cause stiff muscles and poor posture. Exercising can reverse these uncomfortable and damaging effects. Additionally, exercise can improve brain function and protect memory and thinking skills. It increases your heart rate, which promotes the flow of blood and oxygen to your brain.It can also stimulate the production of hormones that can enhance the growth of brain cells.
I’m running late and starving when I get to the airport. Where should I go to eat that’s also waistline conscious.
Derrick: Being on the go is inevitable, but there are small choices you can make to ensure you’re staying healthy! At a convenience store, try and stay away from processed/packaged food if possible. Deli sandwiches, pre-made salads, or fruit are great options. At restaurants, look for calorie counts or nutrition facts on the menu. Remember that grilled or baked is always better than fried. And again, staying away from processed food:french fries, chips, etc. Remember your basic healthy foods, like chicken, rice and vegetables.
I’ve worked out, but now I’m worried about being too sore to function tomorrow. What are some good post-workout stretches to minimize sore muscles the next day?
Derrick: Stretching before and after is crucial to maximizing the effectiveness of your workouts! Be sure to warm up and cool down your entire body, with an added focus on what you're going to be working out: lower/upper body, etc.
Hamstring stretch: This can be done sitting or standing. If you're standing, begin with your feet together and start reaching for your toes. Hold the stretch. Next, step your feet apart, and reach for either your left or right foot. Hold the stretch and repeat on the other side. Sitting, it can be done the same way: reach for your toes with feet together and then to either side.
Quadriceps Stretch: Begin standing and bring your heel towards your backside, grabbing your ankle with your hand. Hold the stretch. Balance yourself with your free hand if necessary. Repeat on the opposite side.
Arm Circles: Begin with your arms straight out to the side at shoulder height. Start making small circles either forward or backward, slowly get larger until you are doing full arm circles. Repeat going the opposite direction.
Standing Neck Rolls: With your hands on your hips begin to rotate your head slowly in a full circle. Complete several rotations, then switch directions.
I don’t want to head down to the gym or perhaps I’m stuck in a standard box-o-bed hotel room. What are some good exercises that can be done in a small space?
Derrick: That’s easy! Body weight exercises are the go-to when you have minimal equipment and space! The body weight exercises I recommend most often are: squats, glute bridges, reverse lunges, lateral lunges, shoulder taps, planks, mountain climbers, crunches, sit-ups, flutter kicks and push-ups.
Lastly, Derrick Billups of City Fit Concierge wants you to know it’s possible to eat well while on the road.
While fast food isn’t the best option, sometimes it’s all we have available when busy or on the road. Grabbing a side salad, such as one from Chick-fil-A, and adding their grilled nuggets is a great option for a quick salad with protein. Be mindful of the dressing options as many pre-made dressings are full of unwanted sugars and fats.
Convenience store options have improved vastly over the past few years. Many have had their own healthy option section. Quick on the go snacks could be hard boiled eggs, fresh fruit, cheese sticks, etc. When choosing bars or packaged food, be mindful of added sugars and serving sizes. Many nut packets or “healthy” chips/crackers have multiple servings per bag. Pistachios, RX bars/protein bars with minimal ingredients and popcorn are great options.
We’re here for you, road warriors!
Your future is full of travel, and it’ll be all the more enjoyable if you take a little self-care time – exercising, stretching and making healthy eating choices. Thanks for showing us how to make it easy, Derrick.
Of course taking care of yourself on the road will be easier yet if you choose an upscale Stay Alfred travel apartment on your next trip. Most of the properties in the 32 (and counting!) cities we call home feature a fitness center, a grocery store that;s within easy walking distance, and a full kitchen where you can cook a fresh meal from scratch. Give us a try on your next trip. And, if you find that you simply can’t go back to staying in a cramped hotel room, you’ll want to check-out our no-strings-attached Rewards program.
Now get out there, road warriors, and take the world by storm. Business wouldn’t happen without you.