Daily Dose of Coach #265: Travel with a Plan

There are plenty of reasons not to train. Traveling accentuates these reasons.

Whether on vacation or business, most people find it nearly impossible to stick to a plan. In the process, substitute all they've worked for with lots of bad food and relaxation.

Not to say there is anything wrong with this, but if you're on my email list, I'd say there's a good chance you take your health and fitness more seriously than others. If there's an opportunity you can get something done even while in relaxation mode, you'll do it.

I've found the easiest way to make this happen is just like anything else, have a plan. It can mimic or be a lighter version of your training plan at home. Or if you travel often, you can have a base plan that you follow each time you go.

Here is a base seven-day plan you can use. The goal here isn't to spend your entire time in a gym or training. Max, these workouts will take is 20-30 minutes. This will help you get your fix, get something done and you'll feel great about the rest of the day.

Monday (or Day 1): Weight Training 3-4 exercises 2-3 sets of 10

Tuesday (or Day 2): 30 minutes of low-intensity cardio. Go for a walk. See some sights where you are traveling to

Wednesday (or Day 3): Body weight 3-4 exercises of 2-3 sets of 10-20

Thursday (or Day 4): High-Intensity Interval Cardio. 3-6 sets of :30 on 1:00 off.

Friday (or Day 5): Weight Training 3-4 exercises 2-3 sets of 10

Saturday (or Day 6): Yoga, Stretching, Dynamic Flexibility 3-4 exercises 1-3 sets of :30 seconds in duration

Sunday (or Day 7): Do nothing or 20-30 minutes of low-intensity cardio. Go for a walk before anyone one wakes up. Take in the morning air and be grateful for where you are.