Every experienced business traveler knows that the struggle to eat healthy while traveling is real!

As soon as you arrive at the airport, you’re constantly battling the food marketers desire to see you bite into their tasty options. One nibble isn’t going to hurt right?

Remember that last trip? How many times did you tell yourself that you shouldn’t be eating that second cookie or shuffling those fries into your mouth?

With temptation every where, it’s easy to believe that it’s impossible to not gain weight while traveling.

Fast food is convenient and cheap so what’s not to love about getting in line and ordering a #1 combo meal.

I’m here to get slap that greasy fast food bag out your hand and change your perspective on shrinking your waist while traveling!

I believe that if you want it bad enough, you’ll find a way to make it happen.

Its time to start saying goodbye to those post trip weight gain blues!

In this article, i’ll provide 9 ideas on how to shrink that waist while being on a business trip.

#1 Change Your Mindset

“Take off the head and the body will follow”

Have you heard that quote before? It’s a pretty violent battle ideology. You take the leader away and the rest will scatter.

The same can be said about a person as well. If a person focuses on getting their mind right, it’s amazing how their body will do whatever their brain tells them to do.

If you tell your brain that there’s nothing you can do while traveling to stay in shape, guess what? You’re going to do NOTHING to try to change that. You’re just going to cave in.

Imagine what happens when you tell yourself that you can shrink your waist THE INSTANT you find out that you are going on a business trip? Just by starting your trip with a positive mindset, you’re setting your body up to automatically start making more positive choices instead of negative choices.

Starting off with the right mind will help make the reminding tips easier to follow. It might seem like mumbo jumbo hippy stuff, but change in YOUR life always starts in the mind.

#2 Start Bullying Junk Food & Fast Food

Everyone hates a bully right?

They always seem to pick on a person they perceived as weak to cover up their own insecurities. The food industry is one of the biggest baddest bullies on the planet. That’s why they try their best to be everywhere you are.

When you’re watching TV, guess which bully decides to show up?

Mr. Chips & his sidekick, Mr. Soda!

When you drive to your hotel room, you’ll see countless fast food signs brightly displaying their specials with colorful signs telling you how you’re a fool for not wanting to spend a few dollars for their value meals. They want to pick on you into you give up. They will stop at nothing to get you to cave in!

That’s why you need to flip the script on them. You need to bully the food!

Every time you see food advertisements start making a game of it. Pull out your camera and take a selfie of yourself watching the ad.

With each selfie make a bullying expression.

At the end of the day, count up the number of selfies you took and look at that person those ads were trying to bully.

Which looks more scary, your pic or the ad?

When following this game, the junk food and fast food will be scared of you! You are now the bully. No longer will you be afraid of them.

That type of attitude will help you realize that you are the top dawg who can shrink their own waist without the influence of those former bullies!

#3 Remember The MicVinny Eating Formula

I have a simple formula to remember:

Fast Food = Cheap meal
Cheap meal = Cheap ingredients
Cheap ingredients = Low quality ingredients
Low quality ingredients = Cheap labor
Cheap labor = Workers not caring
Workers not caring= Poor effort in food preparation and cleanliness
Poor effort in food preparation and cleanliness = Unhealthy Food
Unhealthy Food = A cheap, unhealthy body

If you remember this philosophy when you travel, you’ll keep making the best choices for your waist size. The higher quality the meal, the better your body will look. A better looking body will have a healthy waist size!

#4 Seek To Be Active

Make it your duty to find ways to sneak in being more active:

  • Take the stairs instead of the elevator at your hotel.
  • Park further away.
  • Do some jumping jacks while watching TV.
  • Walk instead of driving to get your lunch and/or dinner.

Every little bit adds up over the course of your entire business trip.

#5 Limit Your Alcohol

There’s a reason it’s called a beer belly! Don’t feel pressured to drink yourself stupid while entertaining clients.

#6 Be The Black Sheep

Next time you’re at a hotel bar/lobby take a hard look around. What’s the average type of body do you see? Most likely it’s not the type of body you wish for yourself.

Even if they are, you should ask them what do they do to stay in shape?  I guarantee you that the advice they would share is not the same as the average worker.


Because they decided to be their own individual and go away from the other sheep in the flock. You have to do the same for a smaller waist. The rare ones that do, the black sheep, are the ones in top shape.

#7 Eat Your Vegetables

The more vegetables you eat, the better your health will be. I’m not talking about just lettuce either. I’m talking about eating a rainbow of colors.

The more variety you eat, the more vitamins and nutritions you get in your system which will aid in helping your body digest properly and have the functioning support it needs to be lean.

#8 Get Your Sleep On

Traveling is stressful so make sure you properly recover by getting a good night’s sleep. Without a proper rest, our body will never do what’s necessary to repair itself. It’s only when your body is healed and rested that all the nutrients we get from food get properly utilized.

A good night’s sleeps not just some myth. It’s a fact that we need to survive.

Don’t brag about burning the midnight oil because all you are doing is preventing your body from healing itself.

#9 Use Bodyweight Exercises

I get that hotel gyms can be hit or miss. That’s why while seeking to be more active you need to remember that you can still use your body for exercise. No matter where you travel or stay for business, you can always do bodyweight exercises.

Your job while shrinking your waist is to eat healthy and be active. Bodyweight exercise help achieve the active part.

Even for those hardcore weightlifters, a simple routine of bodyweight exercises will make sure you keep your fitness level up for that business trip. That way when you get back to your “normal” home gym routine, you will be able to pick back up where you left off.

If you do nothing on your next trip, you would have to go back a few weeks, or months before making great progress again.

Stop that old mindset and cycle, maintain your shape by doing using bodyweight exercises. MicVinny’s philosophy is something is always better than nothing!

Here’s a Hotel Room High Intensity Interval Training (HIIT) routine that you can do during your next trip:

  • 5 pushups
  • 5 burpees
  • 10 bodyweight lunges (5 per side)
  • 10 One leg Deadlifts (5 per side)
  • 10 crunches
    Rest 30-60 seconds

Do as many in 5 minutes as possible. Try to beat that record every time you do this routine by shortening your rest period.

For more hotel room exercises and traveling tips, Check out MicVinny’s Travel Workout MasterCourse

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