Most people let travel get in the way of their fitness goals. But you’re not most people.

Busy airports, long flights, and Michelin-star meals aren’t obstacles to your fitness. They’re opportunities. Layovers become training sessions. Hotel rooms become gyms. Fine dining becomes fuel.

Don’t worry, I’m not going to tell you to bust out push-ups in the middle of the boarding line. I’m just going to help you control your fitness the same way you control your calendar.

Learn how Fortune 500 CEOs, founders, and elite performers use our system to stay strong, energized, and ready for what’s next. You might think you’re too busy to work on your fitness while traveling, but I’ll show you how to work it in easily.

Pre-Travel Protocol

Success in fitness, like success in business, comes from systems. If you leave it up to chance, you’re not going to be happy with the results. Our Pre-Travel Protocol is how Latham Fit clients stay consistent when most people fall off.

Mindset First: Own Your Routine

Start with a 20-minute isometric core session—planks, hollow holds, bird dogs—48 hours before your trip.

One of our Fortune 500 clients uses this exact ritual before every trip to reset focus before high-stakes meetings.

Feel the pre-trip jitters? Do 5 minutes of box breathing. Inhale for 4 seconds, hold for 4, exhale for 4. It calms the nervous system and keeps you in control.

The 72-Hour Fitness Sprint

The few days before a trip are usually packed with…well, packing. That’s why I suggest a short workout (20-30 minutes each) on each of the three days before you fly.

Day 1: Full-body strength: squats, push-ups, rows, plus 20 minutes incline treadmill walk.
Day 2: Active recovery—yoga flows and foam rolling.
Day 3: Quick, high-output HIIT session—hotel stair sprints, 20 minutes max.

This sequence covers all your bases (strength, mobility, conditioning) and gets you feeling good before your trip.

Fuel Like a CEO

Planning ahead is the number one thing you can do to keep your nutrition on track while traveling.

Pack a protein power kit—single-serve collagen, jerky, low-sugar nuts. Our Latham Fit clients use simple combos like an RxBar and a Starbucks egg bite to stay fueled without crashing.

Did you know that commercial airplanes are kept dryer than the Sahara desert? (20% humidity on the plane vs. 25% in the desert). To stay hydrated, drink two-thirds of your body weight in ounces every day. Consider adding electrolytes if the flight is longer than 5 hours.

Move When You Can

Sitting for hours isn’t great for your body, but here’s how you can make the best of it.

Every hour, do 3 minutes of ankle circles, shoulder rolls, and light stretches. One of our hedge fund clients swears by this to avoid “dead legs” on 14-hour flights.

Pack with Ruthless Precision

Roll your clothes, cut the fluff. Bring only the essentials: compression socks, resistance bands, and a travel-sized mobility roller.

Latham Fit clients get pre-vetted packing lists so they never waste time on last-minute scrambles.

Control the Controllables

Check hotel gym hours, map out local parks. Arriving in Tokyo at 5 a.m.? No problem. Hit a 6 a.m. bodyweight circuit in the hotel lobby and own the day.

Our concierge team at Latham Fit builds tailored pre-trip plans for high achievers. Your competitive edge shouldn’t take a vacation. Let’s make sure it doesn’t.

The 30-Minute Travel Fitness Blueprint (No Gym Necessary)

Here’s a 30-minute plan you can knock out in any hotel room. Don’t worry if you don’t have access to a gym. Bodyweight exercises and hotel room furniture are more than enough to keep you moving on your trip.

Step 1: The 5-Minute Warm-Up (No Wi-Fi required)

Start with dynamic stretches like arm circles, torso twists, and leg swings.
Add 2 minutes of high knees or an invisible jump rope.

Step 2: 20-Minute Power Circuit

Repeat the following circuit 4 times. No pause between exercises; 60 seconds between rounds.

Pistol Squats (or Chair Squats): 8 reps/side. Strengthens legs and balance. If it’s too hard, use a hotel chair to hold onto.
Plyo Push-Ups (or Incline Push-Ups): 10 reps. Shift hands up on a desk for lower intensity.
Luggage Rows: 12 reps/side. Hold the suitcase handle, stooping at the hips and rowing.
Plank-to-Crunch: 15 reps. From the plank, drive the knee to the elbow. Great for working the core and getting your heart rate up.

Step 3: The 5-Minute Finisher

90 seconds of wall sits (imagine you're hovering over a toilet).
90 seconds of calf raises.
Finish with 1 minute of box breathing (4 sec inhale, 4 sec hold, 4 sec exhale).

Nutrition: Eat Like a Diplomat, Not a Tourist

Your road food should fuel ambition, not derail it. Diplomats don't gobble greasy airport fast food or plod through sugar crashes—they plan.

This is how to eat with precision, even during hectic times.

Stock a "Power Pantry"

Avoid convenience-store traps.
Stock your carry-on with grass-fed protein sticks, single-serve electrolytes, and low-sugar nuts.

One client, a road warrior CEO, says this habit helps him avoid "3 p.m. energy freezes" while making deals across the Atlantic.

Eat as You Would at a State Dinner

Avoid bread baskets at Michelin-starred restaurants or hotel bistros. Instead:

Have grilled chicken or salmon with double vegetables.
Substitute fries with sliced avocado (most restaurants will do this).
Drink mineral water between bites to slow down eating and become better hydrated.

A venture capital client uses this tactic to stay in control in 12-hour days of deal-making: "It's about control, not deprivation."

Drink Smart, Not Hard

Cocktail networking? Go with tequila (100% agave), soda water, and lime. With each cocktail, drink 8 oz of water to avoid dehydration headaches.

Insider tip: On a plane, flight staff will refill your bottle if you ask nicely.

Master the 50/20/15 Rule

Split your meals like this:

50% vegetables (like roasted broccoli and spinach salad)
20% lean protein (such as shrimp and turkey)
15% smart carbs (think quinoa and sweet potatoes)

Leave the remaining 15% for local indulgences. A slice of Parisian chocolate won't sabotage your macros.

Your Journey, Your Rules

This isn’t about hacks or discipline for discipline’s sake. It’s about having a plan that works wherever you are. At Latham Fit, we build systems that travel with you. Custom workouts you can do in a hotel room. Nutrition strategies that hold up through jet lag, long meetings, and five-course dinners.

You don’t compromise anywhere else in your life. Why start with your health?

Don’t let travel slow you down.

Request your consultation today and get a custom fitness plan that moves with you, wherever you go.

How to Stay on Track While Traveling: A High-Achiever’s Fitness Strategy