How to Stay Strong, Healthy and Lean While Traveling

By Chad Rogers

Stronger, Leaner, Healtier, FOREVER

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Stronger, Leaner, Healtier, FOREVER

Introducing Functional Strength Training: 
The Monthly Membership Training Solution For People Who Want To Look, Feel And Function Their Very Best, Forever.

Join FST NOw

This week’s guest article comes from a coach who has truly walked the walk over the course of his career.  Chad Rodgers is a retired professional baseball player who is using his unique life’s experience in high performance athletics to make a difference in his client’s lifestyle and training strategies.

No other sport is as grueling as professional baseball.  Chad kept his body ready to perform on a daily basis using some key methods that can translate into success for many people struggling to find a fit and healthy rhythm while on the road.

You don’t have to be a professional athlete to treat your body like it’s worth a million bucks.  Here’s how to enhance the way you feel, function and perform, even when faced with roadblocks such as the office or travel.


Here’s What You Need To Know…

1. The life of a professional athlete isn’t all it’s cracked up to be, especially for minor league baseball players. Stress, training, nutrition and sleep all become day to day challenges that directly affect your performance and career.

2. Bodyweight training, portable fitness and soft-tissue tools and a reliable water bottle can do worlds of good for your body while on the road.

3. Planning ahead with healthy snacks and researching gyms and training facilities can take the stress off of travel, but nothing enhances recovery quite like a good night’s sleep in a pitch black room.

4. Don’t over-stress the situation.  Things don’t need to be perfect to work.  Challenges like travel and being confined to the office will test your creativity and persistence.


Just Another Day at The Office

I just finished work. It’s 11:30 P.M. and I’ve managed to settle my nerves down enough to gobble down a halfway decent dinner. Work was pretty intense tonight, requiring laser like focus and primetime physical stamina.

We have to travel soon. We leave by bus, and I’m definitely going to be the last one on because I need to sneak in a quick workout before leaving. Upon stepping onto the Greyhound, I was disappointed to find that the only seat available was way in the back next to a bunch of loud co­workers who were in the mood for a party. I didn’t really have much of a choice, however, as I decided instead to complete my post­work routine which takes a little while.

Consequently, everyone else grabbed comfortable places to rest before I could. The bus isn’t the most comfortable place to sleep, as you might know, yet I did manage to sneak in an unrestful hour or two before arriving at my hotel around 6 a.m. Luckily, I don’t have to be dressed and ready to go to the office until 2 p.m, so I can sleep in a bit and get some rest in an actual bed.

I sleepily lug my suitcase off the bus, realizing it’s light out and I barely closed my eyes on the bumpy ride. My body feels like it has been folded and stuffed in a box for the last eight hours. Still, I wait alongside my co­-workers for my room key to a hotel that I’ve never heard of, in a city I’ve never been to. I was literally curled up on a bus floor as we were pulled in, so I didn’t really see what was around to eat. That reminds me…man, what an interesting feeling when most of the world is going to work and you are heading to bed, surely to miss breakfast and lunch so that you can get in some shut eye.

The Life of a Professional Athlete

chad rodgers

I was actually pretty fortunate to have such an interesting, and quite unpredictable job as a professional baseball player. However, spending nearly half of my competitive season in different cities, away from routines and predictability, well, it proved to be quite a challenge physically.

Resources are often limited as a minor league baseball player. Salaries pay under the poverty line when figured out over all the hours spent working at the field, training, and performing baseball related activities. Meals after games are usually some concoction of mystery meat in small portions paired with some sort of filling, refined carb like pasta, bread, or stale pizza. Once in a blue moon we’d get a chicken or steak and veggie, but nearly every time it was something most people would shake their head at in disgust as something that is actually served as “fuel” for in­season, professional athletes.

But it’s really not all that bad. We get to play a game for a living, a miniature living, but still, it’s a rare opportunity for anyone to continue a childhood dream into adulthood. Less than half of one percent of high school baseball players will end up with a chance to play professionally. It’s something I cherish, appreciate, and absolutely loved with all my heart. There is an aspect of the game, however, that taught me how to grow up, become a true professional, and manage oneself physically as a high level athlete when traveling.

It wasn’t easy, and pitfalls, shortcomings, and unavoidable circumstance were aplenty, which frequently hijacked my training and recovery efforts. This led me to gather some valuable insights from spending what seems like a lifetime of days away from home and in the beginning, at the mercy of the road.

Travel is The New Normal For Many

chad rodgers travel

It’s not uncommon in the 21st century to see many professions that require arduous travel to meet the necessities of companies. More and more employment requires heavy travel schedules, whether it be driving, flying, or both. In fact, just recently, my best friend and I met in Orlando where he was working in his fifth city in just as many days. We just so happened to have been training partners for many years, and we talked about some strategies he’s been using in his new job to stay afloat and healthy while being on the road so much.

What we do know is that when it comes to optimal physical fitness and health, the ones who possess the most consistency in physical activity, consumption of nutrient dense foods, and optimum recovery, tend to be at the top of the charts in overall health. There’s no secret there. The secret lies in how those folks maintain that lifestyle of bulletproof health no matter what.

So what happens when we are thrown out of our routines? What happens when we go away for work for four or five days or your wife wants a spontaneous long weekend getaway? What happens if we don’t have our normal resources for physical activity, nutrition, and rest? No one wants to be that person that can’t go out or enjoy a new city because they have already “hit their macros” or “need their eight hours.” Most of us either chalk it up as a lost cause or overdo it, causing stress and panic because we are out of our comfort zone.

My Top 11 Lessons From Life on the Road

Above all, if you are someone who seeks to keep their gains or maintain great health while traveling, it all comes down to taking advantage of opportunities, and minimizing damages in the face of uncertain schedules. Here are 11 tips to coming off the road just as fit as you when you left.

#1 MASTER BODYWEIGHT CIRCUITS

work out while traveling

­ So what if you don’t get to the gym? Bodyweight exercise can be excellent for getting blood flowing and priming yourself for a great day.

Traveling is rarely going to to be all about things going exactly as planned with your training, but staying strong via bodyweight won’t take long, and actually might be a nice change of pace for you iron addicts out there.

Here are two circuits I’ve used in my hotel, outside, or wherever I could when I had free time. Personally, I love being able to knock one of these out first thing in the morning, but these are great because you can do one anytime, anywhere.

Example Circuit #1

1A. Bodyweight squat x 10

1B. Pushup variation x 10

1C. Reverse Lunge in place x 10/side

1D. Inchworm x 8

1E. Bridge variation (single leg or double leg) x 12

1F. RKC Plank x 10­-15 seconds

1G. Jumping Jacks x 30 seconds

Example Circuit # 2

1A. Bodyweight prisoner squat x 10

1B. Spiderman pushup x 5/side

1C. Bulgarian split squat from bed, chair, or bench x 10/side

1D. Inchworm x 8

1E. Side lunge x 10/side

1F. Side Plank x 10s/side

1G. Burpee x 10

**Complete 3-­5 times through the circuit with 90 seconds rest in between sets and minimal rest between exercises

#2 BRING A PORTABLE FOAM ROLLER AND SELF MYOFASCIAL RELEASE TOOLS

foam rolling

I have always been a big fan of the half foam roller, the Theracane, and the lacrosse ball.  Those three provided plenty of options for me to hit spots on every area that tended to get knotted up from competing and traveling.

Above all, these tools give you an excellent excuse to get moving, get on the ground, and to start feeling better. Stagnation is the death of good movement, and so many folks forget to move when commuting and traveling.

Nothing about sitting at desks, cars, buses, and/or planes reflects an awesome body and great movement. So try bringing a few tools to undo some of those unavoidable mobility killers.

#3 PRIORITIZE GOOD PROTEIN & FAT SOURCES

eggs

This is especially important at your first meal.  Arguably the most difficult issue you’ll have when away from home is finding high quality, reliable nutrition.

The biggest problems I used to run into were a combination of the lack of healthy spots to eat and poor hotel continental breakfasts. There’s always a way, though, and nearly every restaurant offers something fairly decent that you can take advantage of.

Eat big early is a huge lesson to take in. Don’t fill up on crappy, empty carbs. Use the 30/30 rule. Find a source with 30 grams of protein within 30 min of getting up and moving. This will keep you satisfied longer, and give you much more sustainable energy throughout the day.

Eggs are your friend on the road. Yes, yolks and everything! Most hotels will have hardboiled eggs in the morning, so there’s a good option. You could also make a shake with some protein powder and water or milk from your continental breakfast. Whenever you’re ready for your next meal, think big amounts of protein first and foremost. This will set your day up for more success physically.

#4 PICK 3 CATCH-ALL MOBILITY DRILLS AND DO THEM FIRST THING EVERY DAY

mobility foam roll

This is a game changer. It only takes about five minutes to go through a little mobility routine, and you can do it anywhere, so there’s literally no excuse to avoiding movement. Pick three moves that will challenge your movement at each joint, and get every part of your body incrementally untied from the travel.

Here are my 2 favorite routines:

Example Mobility Circuit # 1

1A. Squat to Stand w/rocking at bottom + reach x 10

1B. In place spider man + hip lift + overhead reach x 5/side

1C. Bridge w/reach x 10/side

Example Mobility Circuit # 2

1A. Overhead Squat w/rocking at bottom x 10

1B. Yoga Push Up w/spiderman + reach x 10 pushups and 5 spider man’s/side

1C. Cradle to reverse lunge w/reach x 10/side

**Complete 2-­3 times through the circuit with 90 seconds rest in between sets and minimal rest between exercises

#5 PITCH BLACK ROOMS FOR THE WIN

sleep dark room

No lights at all. That’s your key.

If you can see your palm in front of you while you’re about to fall asleep, it’s too light. If at all possible, find a way to black­out your room. When traveling, your nervous system will typically be more engaged than if you were in your routine at home, so do what you can to ensure a deep, restful sleep if it’s within your control.

If not, don’t fret about it and wreck your nervous system even more. However, do your best to avoid bright TV screens and cell phone/computer screens a little while before calling it a night.

#6 RESEARCH CONVENIENT WEIGHT ROOMS

weight room

Planning is always key for travel, but for us iron addicts and fitness enthusiasts being in new cities can provide us with the chance to get in an awesome workout at a great new gym.

Try to find hotels that are near a commercial gym, or see if there are any good coaches in the area that might let you train with them for a day. Never turn down an opportunity for some new or challenging training if it’s right in front of your face.

Is there a Crossfit box within walking distance from where you’re staying? Go hit up a WOD. Yoga studio nearby? Drop in on a class! If not, hit it hard somewhere once in awhile to keep your training going. If it’s impossible, resort back to the body weight and mobility circuits that I laid out above.

#7 INVEST IN A BIG WATER JUG
water
The Nalgene tritonwater jug is my favorite. It’s big, portable, and doesn’t emanate any chemicals into your drink. It should always be your goal to pee clear, signaling a hydrated body. Therefore, keeping a ton of water on you at all times does two crucial things.
It gives you a way to track how much you’re drinking as well as keep your thirst quenched so you don’t settle for something less desirable like a sugar­filled gatorade or soda. When traveling, chances are you’ll be less sedentary and susceptible to more rapid dehydration. Make it a point to keep a big container of cold water at your side most or all of the time.
#8 BRING GREENS & PROTEIN POWDER

greens powder

Packets are so convenient on the road though. What you don’t want to be is the guy or girl lugging jugs of protein powder and supplements all around. It’s inconvenient and makes you look like a try hard ass.

#9 KEEP BEEF/TURKEY JERKY & TRAIL MIX HANDY

beef jerkey

These are two quick and easy ways to continue filling the gaps in your nutrition. Jerky and mixed nuts keep fresh easily and for long durations.  They also offer quick, high value, bang-­for-­your buck food options that you can get just about anywhere.

At convenient stores, gas stations, and supermarkets, I’ll always grab a few of these to have as a fallback when I’m hungry. I consistently travel with a few bags of each and it helps me avoid bad fast food cravings that pop up now and then.

#10 BRING TRAINING ACCESSORIES IF POSSIBLE

TRX

The TRX, ab wheel, and resistance bands are my “go­to’s” when I’m away from the weight room.

The TRX suspension system was created by a Navy Seal who sought to remain fit for missions while away from the modern world. It is designed to be portable, full body usable, and ready to hook up nearly anywhere.

The ab­-wheel, I’ve found, gives my core and upper body the best challenge of any travel tool next to the TRX. Ab wheel rollouts slow, fast, at angles, and even elevated will absolutely crush your core if you can handle a more advanced anterior core variation.

Resistance bands can be a great thing to throw in your bag and get some accommodating resistance moves into your routine.  For both upper and lower body training, bands can throw in a nice little challenge for a majority of traditionally bodyweight style movement.

#11 DON’T STRESS ABOUT THINGS NOT BEING PERFECT WHILE TRAVELING

If you want to have a miserable experience when traveling, then plan for everything to go just as expected just like at home. It just won’t happen most of the time. You’re much better off employing strategies like the ones above to coexist with all the uncertainty of getting out of your comfort zone and into new environments.

You aren’t Drago from Rocky IV in your perfect little training bubble. Life happens, and it’s exciting as hell if we let it be, and set up systems to manage ourselves in any given situation. Most of us want to be in awesome shape, are willing to put in some effort, but still get all upset when things get off track. Traveling means getting off your normal track, yes, but it doesn’t have to be a bad thing for your body and training.


About The Author

Chad Rodgers

Chad Rodgers is a retired professional baseball player and current strength and conditioning coach in the Southwest Florida area. He pitched for both the Atlanta Braves (2006-­2012) and Minnesota Twins (2012-­2013), and is now putting his full passion into higher education at Florida Southwestern University in pursuit of a degree in physical therapy. Chad is also a featured writer and coach for www.ShowMeStrength.com, a website geared to teach high level physical and mental performance strategies through the lens of experienced professional athletes.

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