What’s up guys!

Today I bring you a guest post from Jake over at Well Traveled Wellness. He’s a physical trainer who has some quick tips for staying fit while traveling. Here’s Jake:

“The first wealth is health!” –Ralph Waldo Emerson

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” –John F. Kennedy

“The greatest wealth is health.” –Virgil

Whomever your heros are, chances are they were successful because they made health a priority. Hedonism had it’s role too, surely, but health came first. All of us want our best bodies, all the time, with a clear head and functioning pain-free joints, ready to partake in whatever activity life presents in front of us.

Staying healthy while at ‘home’ in our daily lives is difficult enough: Who can find the time to train? What on earth kind of healthy foods are actually available, much less available for reasonable prices?…so when we find ourselves strangers in a strange land, either moving from place to place or else setting our feet down somewhere far from the nearest Whole Foods, the prospect of mens sana in corpore sano–a sound mind in a sound body–can seem pretty daunting. Luckily I’m here to help and even luckier, staying healthy and fit while anywhere on the planet is easier than you think!!

Step 1: Get Off Your Ass and MOVE

Unfortunately, just because we’ve landed somewhere sunny and hospitable doesn’t mean our bodies don’t require regular exercise. Fortunately, though, just about anywhere SMPers end up will have a plethora of potential activities, if you know where to look–it should be pretty easy to make exercise a part of your day!

Canoe-ing a cutie out to an island near Phuket or Ha Long Bay? Don’t let her paddle, and push as hard as you can in 30-second intervals! Up in the Golden Triangle? Go for a damn hike, and push the pace!! Lifestyle in the easiest variable to tweak here.

If all else fails, get a buddy and go through a deck of cards: you pull out a card and do the number of pushups accorded on the card (i.e. 7,8,9, 11 for a face card etc), then they take the next card, and alternate turns between squats and pushups. Make this a nightly routine and you’ll never be ashamed to go shirtless!

In a hot sunny place, surrounded by booze and women, it can be hard to get into a routine. Push the envelope and form a good habit, it WILL be worth it!!

Step 2: Eat Food

Seriously, just eat food. Southeast Asia is one of the easiest places on the planet to eat well. If you’re plowing back two servings of mango sticky rice I can’t really help you, but if you’re being sensible, you should be able to eat quite well while…eating quite well!

Meat and vegetables, folks. If you’re a vegetarian or vegan, please stop…though you’re in the right place if you want tofu! The less sauce on your dishes, the better, and the more steamed foods (so the less fried), the better, but just keep away from sweets and you should be OK. Rinse and repeat.

If you want to go full Paleo, learn how to say, “extra meat/tofu, no rice!” in the local dialect. When living in Chiang Mai I had poached eggs and avocado at a local diner and a somewhat light (as in, not soupy sauce, just enough for flavor) coconut chicken curry twice per day, with a pad thai on days I worked out. I was flat out broke and ate VERY healthily my whole time there. Meat and veggies folks!

Step 3: Rest Smart and Stay Sharp!

Just because you are out drinking and meeting women every night doesn’t mean your body needs any less sleep. Now, I’d never say that you should sacrifice the good times, but be smart!! When you’re stuck on a bus for four hours, bring some earplugs and a pillow and pass out–don’t read through a book or text/drink with buddies just because!

Getting quality sleep is the number one thing you can do for body composition, so do what you can. Also, if you can get your hands on some, activated charcoal is a fantastic–and I hate this word–hack for all of the crap you’re probably dumping in your body. It soaks up whatever you throw down the guzzle–it’s what hospitals use for food poisonings!–so can really mitigate any damaging effects of alcohol or less-than-sanitary beach food. Extremely cheap and well worth carrying with you! Available on Amazon or iHerb just about anywhere.

If the above advice seemed extraordinarily simple, that’s because it is. The decisions you make which impact your health are cumulative and very straightforward. Women like men with great bodies. Get or maintain one now!!

Jake George Schuster is CEO ofย WellTraveledWellness.com a Sports Science company catering to elite athletes and corporate high-performers. Jake is also employed by the Sports Performance Research Institute New Zealand where he works with Olympians and young professional athletes every day. His highly-rated podcast can be found HERE. Contact Jake at Jake@WellTraveledWellness.com