Travel and packed schedules don't have to undo your progress. A little planning, and a lot less perfectionism, goes a long way.
Work trips, school holidays, end-of-year deadlines, the silly season. There are stretches of the year when your usual routine simply isn't possible. The trap is thinking that if you can't do your full session, there's no point doing anything at all. In reality, the opposite is true: when time is tight, consistency matters far more than perfection.
Swap 'all or nothing' for 'something counts'
Australia's Physical Activity Guidelines recommend 150 to 300 minutes of moderate activity across the week, plus muscle-strengthening work on at least two days. The key word is across. That time doesn't need to come in one-hour blocks. Three 10-minute bursts add up just as well as a single 30-minute session.
Aim to maintain, not to chase PBs
A busy fortnight isn't the time to push for new personal bests. The good news is that holding on to strength and fitness takes far less work than building it. Research suggests that keeping the intensity up, even while cutting back how often and how long you train, is enough to maintain most of your hard-earned progress for several weeks.
The 20-minute anywhere workout
No gym? No problem. All you need is a hotel room, a park or your lounge room. Work for 40 seconds, rest for 20, and repeat the circuit three or four times:
• Squats (or jump squats to lift the intensity)
• Push-ups (on your knees or against a bench if needed)
• Reverse lunges (alternating legs)
• Glute bridges (try single-leg for an extra challenge)
• Plank (hold strong, keep breathing)
• Mountain climbers (to finish with a lift in heart rate)
Snack on movement
'Exercise snacks', short bursts of activity spread through the day, are a smart option when you can't find a full session. Take the stairs instead of the lift, do ten squats while the kettle boils, take your phone call on foot, or explore a new city by walking rather than catching a cab. It all counts.
Pack your gym in your suitcase
A resistance band and a skipping rope weigh almost nothing and turn any space into a training zone. Throw in your runners and you're covered for strength, cardio and a morning walk or jog.
Lock it in like a meeting
If it isn't scheduled, it's easy to skip. Block out your session in your calendar, and if you can, make it first thing in the morning before the day's demands take over.
Don't forget recovery
Long flights, time zones and late nights take their toll. Prioritise sleep, drink plenty of water and keep moving after long periods of sitting. Sometimes the best thing you can do for your body on a hectic week is a walk, a stretch and an early night.
Come back stronger
Heading away or staring down a busy few weeks? Have a chat with one of our FIT personal trainers before you go. They can put together a short, simple program you can do anywhere, and help you get straight back on track when you return.
