When it comes to prioritizing the fitness facilities over the room, I’m not alone. Fitness-fanatics like Steve Varsano, founder of The Jet Business, also spent hours researching the hotels with the best gyms in order to uphold his health and well-being and happily paying a premium for the privilege, “It’s hard to find good gyms in hotels unless it’s a 5 star hotel and even then they don’t always meet my requirements, sometimes you just need to find a local gym and pay a daily fee . The Four Seasons Hotels usually have very nice facilities as does the Lanesborough which has a nice gym/spa” Says Varsano.

It’s inevitable that travel will interfere with routine from time to time, but what’s important is that you don’t let it dictate your health and well-being; especially considering we have a tendency to over indulge when it’s ‘on’ the company, opting for belly-busting appetizers, mains and deserts, knowing those calories are being expensed by the company credit card.

Whether it’s business or pleasure, I always prioritize booking a hotel with a quality gym or at least a hotel in close proximity to somewhere I can get a solid workout in.

Recent data shows business travellers are spending an average of $949 on airfares and hotel fees alone according to Certify. With additional expenses mounting up on top – it’s no wonder that business leaders with fitness goals are demanding more from their run-of-the-mill business hotels.

For me, being active is a way of life, travelling should not be an excuse to adopt a sedentary lifestyle, it should be an opportunity to explore new ways to exercise and simply move more.

If there is one thing I have learned upon my travels as a fitness junkie, it’s to never trust the hotels self proclaimed review of their fitness facilities and as much as photography should be an integral part of the hotels website, always do your own research or be faced with a prehistoric treadmill and some rusty dumbbells limited to 10kg. When I think how much I’ve spent over the years on extortionate gym passes whilst abroad it’s slightly sickening, I mean it’s a bankrupting £40.00 for a single day pass at London’s premier health club, Equinox, but I guess you can’t put a price on your health and wellbeing, can you?

Some international brands are ahead of the curve. I recently stayed at the W Hotel Barcelona and was amazed not just by the fitness facilities on offer, but by the sun swept view from the treadmill that was nothing short of idyllic. They really had gone that extra mile to create a workout environment that would stimulate the body and unwind the mind, encouraging both business and pleasure travellers alike to enjoy the experience.

Stunning view of the Mediterranean sea from the treadmills in the FIT gym at the W-Bacelona.W-Barcelona

I spoke with Lucia Garcia-Muniz, The W Hotel’s PR and Communications Manager, to find out why fitness is at the heart of what the hotel offers. “Nowadays, there is a growing trend regarding fitness and wellness that has been spread to hotels too”  she told FORBES.

This particular outpost of the W Group is taking fitness one step further – outside of the walls of the hotel. Guests already enjoy “Urban Gorillas”, the W’s take on High Intensity Interval Training (HIIT) and even Yoga classes on standing paddle boards alongside the Mediterranean sea.

Garcia-Muniz shared that business travellers now demand 24 hour gym access, the most up-to-date equipment and even customised training programmes.

In a perfect world, all hotel gyms would be as state of the art as the W Barcelona; however, for the times when you can’t find a hotel with the right fitness facilities, here are some simple tips you can follow to stay fit on the move:

  1. Walk and Talk

Increase your NEAT (non exercise activity thermogenesis) by taking your business meetings from the boardroom to the sidewalk. A casual walk and talk approach is not only more sociable than being desk bound, it’s a great way to move more, get some fresh air and your daily dose of feel good vitamin D from exposure to sunlight.

The more you move on a daily basis the more calories you’re going to burn, so wherever possible, be active, even if it means privately petitioning for a stand up desk at work.

  1. Eat With Your Hands

Rest assured I’m not expecting you to simultaneously shovel salad into your mouth whilst deliberating budgets at your upcoming business dinner. I simply want you to use your hands as a visual guide for portion size, aiming for a palm size portion of lean protein , a cupped handful of starchy carbohydrates and a double cupped handful of fibrous carbohydrates (broccoli, spinach, asparagus, kale etc.) per meal.

We know that by combining protein and carbohydrates in a meal we increase the feeling of fullness and making you less likely to overeat. Both lean protein and whole food sourced carbohydrates are extremely calorie and nutrient dense; in fact, 1g of protein and carbohydrate are equivalent to 4 kcals, whereas 1g of fat is over double at 9 kcals. When it comes to food volume, you get way more bang for your buck with both protein and carbohydrates in terms of energy yield, making it easier to maintain a calorie deficit.

  1. Hotel Workout

Again, if your hotel gym is ill-equipped, don’t use it as an excuse not to exercise, opt for a body weight workout within the comfort of your room. Here is my usual full body routine:

Dependent on your fitness level, perform each exercise back to back in a controlled fashion for 30 seconds (beginner), 45 seconds (intermediate), 60 seconds (advanced), before taking a 2 minute recovery period between each round, aim for 3-5 rounds.

  1. Bodyweight Squat
  2. Press-Up (regress to kneeling)
  3. Butterfly Sit-Up
  4. Glute Bridge
  5. Towel Row

“>

We’ve all been there, that moment you’ve just about settled back into your health routine following a bout of work based travel and wham, your pocket vibrates, phone pings and you subconsciously accept your all too familiar fate, confirmed moments later when you read the email subject headline: International Business Conference. Let’s face it, if you’re regularly racking up the airmiles, you’re concurrently racking up the pounds, the kind of pounds deposited at the waistline and not your bank account. In a world where business travel is as common as rain in England, how do you stay fit when work wreaks havoc on your regimen?

When it comes to prioritizing the fitness facilities over the room, I’m not alone. Fitness-fanatics like Steve Varsano, founder of The Jet Business, also spent hours researching the hotels with the best gyms in order to uphold his health and well-being and happily paying a premium for the privilege, “It’s hard to find good gyms in hotels unless it’s a 5 star hotel and even then they don’t always meet my requirements, sometimes you just need to find a local gym and pay a daily fee . The Four Seasons Hotels usually have very nice facilities as does the Lanesborough which has a nice gym/spa” Says Varsano.

It’s inevitable that travel will interfere with routine from time to time, but what’s important is that you don’t let it dictate your health and well-being; especially considering we have a tendency to over indulge when it’s ‘on’ the company, opting for belly-busting appetizers, mains and deserts, knowing those calories are being expensed by the company credit card.

Whether it’s business or pleasure, I always prioritize booking a hotel with a quality gym or at least a hotel in close proximity to somewhere I can get a solid workout in.

Recent data shows business travellers are spending an average of $949 on airfares and hotel fees alone according to Certify. With additional expenses mounting up on top – it’s no wonder that business leaders with fitness goals are demanding more from their run-of-the-mill business hotels.

For me, being active is a way of life, travelling should not be an excuse to adopt a sedentary lifestyle, it should be an opportunity to explore new ways to exercise and simply move more.

If there is one thing I have learned upon my travels as a fitness junkie, it’s to never trust the hotels self proclaimed review of their fitness facilities and as much as photography should be an integral part of the hotels website, always do your own research or be faced with a prehistoric treadmill and some rusty dumbbells limited to 10kg. When I think how much I’ve spent over the years on extortionate gym passes whilst abroad it’s slightly sickening, I mean it’s a bankrupting £40.00 for a single day pass at London’s premier health club, Equinox, but I guess you can’t put a price on your health and wellbeing, can you?

Some international brands are ahead of the curve. I recently stayed at the W Hotel Barcelona and was amazed not just by the fitness facilities on offer, but by the sun swept view from the treadmill that was nothing short of idyllic. They really had gone that extra mile to create a workout environment that would stimulate the body and unwind the mind, encouraging both business and pleasure travellers alike to enjoy the experience.

Stunning view of the Mediterranean sea from the treadmills in the FIT gym at the W-Bacelona.W-Barcelona

I spoke with Lucia Garcia-Muniz, The W Hotel’s PR and Communications Manager, to find out why fitness is at the heart of what the hotel offers. “Nowadays, there is a growing trend regarding fitness and wellness that has been spread to hotels too”  she told FORBES.

This particular outpost of the W Group is taking fitness one step further – outside of the walls of the hotel. Guests already enjoy “Urban Gorillas”, the W’s take on High Intensity Interval Training (HIIT) and even Yoga classes on standing paddle boards alongside the Mediterranean sea.

Garcia-Muniz shared that business travellers now demand 24 hour gym access, the most up-to-date equipment and even customised training programmes.

In a perfect world, all hotel gyms would be as state of the art as the W Barcelona; however, for the times when you can’t find a hotel with the right fitness facilities, here are some simple tips you can follow to stay fit on the move:

  1. Walk and Talk

Increase your NEAT (non exercise activity thermogenesis) by taking your business meetings from the boardroom to the sidewalk. A casual walk and talk approach is not only more sociable than being desk bound, it’s a great way to move more, get some fresh air and your daily dose of feel good vitamin D from exposure to sunlight.

The more you move on a daily basis the more calories you’re going to burn, so wherever possible, be active, even if it means privately petitioning for a stand up desk at work.

  1. Eat With Your Hands

Rest assured I’m not expecting you to simultaneously shovel salad into your mouth whilst deliberating budgets at your upcoming business dinner. I simply want you to use your hands as a visual guide for portion size, aiming for a palm size portion of lean protein , a cupped handful of starchy carbohydrates and a double cupped handful of fibrous carbohydrates (broccoli, spinach, asparagus, kale etc.) per meal.

We know that by combining protein and carbohydrates in a meal we increase the feeling of fullness and making you less likely to overeat. Both lean protein and whole food sourced carbohydrates are extremely calorie and nutrient dense; in fact, 1g of protein and carbohydrate are equivalent to 4 kcals, whereas 1g of fat is over double at 9 kcals. When it comes to food volume, you get way more bang for your buck with both protein and carbohydrates in terms of energy yield, making it easier to maintain a calorie deficit.

  1. Hotel Workout

Again, if your hotel gym is ill-equipped, don’t use it as an excuse not to exercise, opt for a body weight workout within the comfort of your room. Here is my usual full body routine:

Dependent on your fitness level, perform each exercise back to back in a controlled fashion for 30 seconds (beginner), 45 seconds (intermediate), 60 seconds (advanced), before taking a 2 minute recovery period between each round, aim for 3-5 rounds.

  1. Bodyweight Squat
  2. Press-Up (regress to kneeling)
  3. Butterfly Sit-Up
  4. Glute Bridge
  5. Towel Row

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