Having a job like affiliate marketing, that involves a lot of travel is exciting, but it can also make it difficult to stick to a healthy routine. 

When you’re on the road a lot for work, you can find yourself getting into some unhealthy habits. Unpredictable sleeping routines, fast food in airports and not knowing how or where to exercise.  This can leave you feeling sluggish and out of shape. Also, when you are in a hotel room without a kitchen or a fridge, it can be hard to maintain healthy eating habits.

However, it is possible to keep fit even when you are traveling for work. It just takes a little bit of creativity and discipline.  Just because you are a global affiliate, that doesn’t mean you have to give up your goals of also being fit and feeling awesome.

Here are some important guidelines to follow when you are on the road and attending affiliate marketing conferences.

Find Do-Anywhere Exercises

You’re not always going to be able to use a treadmill or be able attend your local pilates class. You may be staying in a hotel with a fully equipped gym, but you also might be staying in a bungalow on the beach in Thailand (talking to you Affiliate World Asia). Don’t assume that you will always have access to workout equipment wherever you go.

When you are on the road, it’s important to find ways of being active that you can do regardless of  where you are. When you have that “constant” you will be able to stick to your exercise routine, and feel better.

For example, running can work in many destinations. You can find a local park or a path around the neighborhood, beach, hotel stairways and get out there. Running doesn’t always work, as some cities are too dense and crowded and some climates are too hot, but it’s a good start.

Another solution is bodyweight exercises that you can do in your hotel room. Push ups, crunches, planks, etc. You’d be surprised at what a workout you can get just by using your own bodyweight. There are many great hotel room workout videos on Youtube that you can follow along with, that require no weights or equipment.

You can also let the outdoors be your gym. There are many benches and metal bars in public parks where you can get your exercise by doing pull-ups, tricep dips and more.

Bring Portable Exercise Equipment

There are also some types of exercise equipment that you can bring along with you in your luggage anywhere you go.

For example, a simple jump rope can be used in any park or open space and it is a fantastic cardiovascular workout. Core sliders are another great idea. These little discs are designed with two sides so you can use them on carpet or hardwood floors and they make your lunges, mountain climbers and other exercises more challenging.

You can also easily find room in your luggage for a few resistance bands, which you can use in a wide variety of exercises. Here are some ideas for 33 different resistance band exercises that you can do anywhere.

Another great portable exercise equipment option is TRX bands. They are straps that you can attach to something secure such as a door frame and use to perform a number of exercises. When they roll up they take up very little space, so you can easily bring them in your luggage. Here are 44 effective TRX exercises to get you started.

Having this equipment will expand the number of different exercises that you can do. This is really important so you can exercise different muscle groups, and it will keep you from getting bored with your routine.

Do Something Healthy as Soon as You Arrive

When you arrive in your destination after a long flight, you’ll be jet-lagged and exhausted. Resist the urge to drink a beer, eat an unhealthy meal and flop into bed.

Instead, workout or go for a run, or at least a walk out in the sunshine. Find a healthy restaurant and treat yourself to a nutrition-packed salad or smoothie to give your body the vitamins that it needs.

This accomplishes two things. First of all, it will make you feel much better than you would if you had made unhealthy choices when arriving. You’ll be more energized and you will be able to get over your jet-lag more quickly.

Also, you will be mentally setting the tone for the rest of your trip. You’ve established your healthy routine right away, proving to yourself that you can keep up your good habits no matter where in the world you are. You’ll be in a better mindset for the rest of the trip and it will be easier to keep these good habits going.

Pay Attention to What You Eat

Keeping fit is about 70% nutrition and diet and 30% exercise, so eating healthy food while on the road is incredibly important.  Your body needs to be taking in the vitamins and energy it needs in order to operate properly, especially if you are working out. Healthy food (and drinking enough water) will help you to sustain your energy levels, fuel your muscles and recover as quickly as possible.

Unfortunately, it can be hard to stick to a healthy diet when you are traveling around the world, attending affiliate conferences and meeting with other affiliates. You can’t always find the nutritious food you want and there is also the temptation to indulge in the delicious local treats. After all, you are traveling and tasting the local cuisine is part of your experience.

You shouldn’t completely ban yourself from indulging in any treats while on the road. It’s unrealistic and it’s also not fun. You want to be able to try Belgian chocolate while at that conference in Brussels, or feast on oysters while meeting with Amazon affiliates in Seattle. The key is to make sure that the majority of your meals are healthy.

Tips that can help you with your healthy eating habits while on you travel:

  • Visit a local grocery store and pick up some healthy snacks such as fruit, nuts, carrots, hummus, etc. When you get hungry, you can snack on these items rather than junk food.
  • Having snacks will keep you from getting too hungry, which makes you more likely to indulge.
  • Look for a hotel room that has a mini-fridge in the room, as it will allow you to keep healthy fresh foods for easy access.
  • When you are going on a flight, bring your own meal rather than eating the airplane food. Dry foods are acceptable to bring in your carry-on, so you could bring along a big salad with grilled chicken, pre-dressed with your favorite light dressing.
  • You can do a search for healthy restaurants in the city that you are visiting by using GoogleYelp and Tripadvisor. Use keywords like “healthy” and “farm to table” to find eateries that focus on fresh and delicious ingredients.
  • If you can stay in a hotel or a hostel with a kitchen, this will allow you to cook your own healthy meals rather than having to eat in a restaurant every night.

Get a Good Night’s Sleep

According to a 2013 study in the journal Obesity, one night of bad sleep will drive up your hunger hormones and cause you to purchase more high calorie foods. This is because sleep deprivation causes increased levels of Ghrelin in the blood, which is a hormone that increases your hunger. So, making sure that you get a good night of sleep can help you make healthy choices.

Plus, if your lack of sleep will dull your brain power and make you less effective the next day.

However, it’s not always easy to sleep well when you travel. An affiliate marketer’s lifestyle can make a regular sleeping pattern very difficult. So, what can you do to make sure that you get a good sleep when you are on the road? Here is a great resource on getting a better sleep when you travel.

Don’t Stress

Keeping fit as an affiliate marketer while traveling for work can be challenging. Try not to let your quest for fitness stress you out. Be easy on yourself, as being on the road means that it will be more difficult to keep to your healthy routine.

Don’t focus too much on the numbers if you are tight on time, just do your best to incorporate healthy habits into your travel lifestyle. Any extra training that you get the time to do is a bonus, but don’t let it discourage you if your regular training routine is disrupted. Just keep going, do what you can and have fun.

If you are an experienced affiliate marketer and your lifestyle involves being on the road for long periods of time, you may want to travel as slowly as possible, meaning take your time in your destination. This allows you to get a better balance between your healthy habits and enjoying your destination, while still seeing the world.

How do you keep up your healthy habits while you are traveling for work? Let us know in the comments below.