Savvy Traveler here to introduce today’s guest blogger, Kelly Kuhn, President of Military and Government Markets for CWT in North America. Kelly shares how she maintains a focus on healthy living, even with a heavy travel schedule.  Enjoy!

As we are a few weeks into our New Year’s resolutions, I thought I would offer some advice on how I stay healthy while traveling for business. But first, why is it so hard to stay on track while traveling? Three factors contribute to your overall health: What you eat, how well you sleep and the amount of exercise you get.  When we travel for business, we always eat out; we often lose sleep; and, our “normal” exercise routine is disrupted.

The key to overcoming these obstacles is summed up in two words: plan ahead. Jump online and research where you are going. Just because you are traveling does not mean you have to change your routine. You may need to adjust your activities, but your overall routine of eating a balanced meal, working out and getting the right amount of sleep shouldn’t change.

Here are a few tips I like to use when traveling for business:

1. We always eat out: Let’s face it. We have little control over where we eat while on business trips. We rarely select the business dinner restaurant, and we are limited to what is around us. However, we can control what we are eating. Research restaurants online (most places now list nutritional values for menu items). If you cannot find anything suitable, ask for your meal to be prepared the way you want it! If you want grilled salmon and steamed vegetables with no oil or butter, ask for it. Order a salad with your desired dressing on the side, and dip your fork into it – not the fork and lettuce. Are there bagels, cookies and chocolates served during your meetings? Pack snacks of mixed fruit and nuts to keep your willpower up. It is all about control, and you can control the calories you consume.
2. We often lose sleep: Studies show sleep is directly related to weight gain. Lack of sleep causes hormonal changes which affect hunger. Make sure you are getting the right amount of sleep. If you are tired, you are less likely to exercise and your overall performance is down. If dinner runs late, adjust your morning routine so that you can sleep an extra hour.
3. Our “normal” exercise routine is disrupted: My number one tip is to schedule your workouts like you would schedule a meeting. Put it on your calendar. Mornings are often best as you have the most control over your time. Technology makes it easy to take quality workouts on the road. You can download fantastic workout apps and podcasts for your IPod. Resistance bands and yoga mats are easy to pack. Research your hotel to determine if there is a gym and its hours. If there is a pool, swimming is also a great option. If you need the extra hour of sleep in the morning, work in exercise throughout the day: park in the back of the lot, take the stairs, get up and move during breaks. Is weather an issue? A friend of mine once said, “There is no such thing as bad weather, just bad clothes.” Weather shouldn’t be a deterrent. Pack accordingly and take walks with co-workers. Worst case scenario, walk inside. Research for malls around you; they are perfect for walking laps.

I could go on for pages, but it all boils down to planning ahead of time and being prepared. Your “normal” activities may change but your routine should remain the same. It is very hard to get your routine back on track so I say why change it?

What tips do you have for staying on track while traveling? I would love to hear them!

Anyone who says business travel is glamorous need look no farther than the airport food court to learn otherwise.  Eating between airport gates? Would you like a fast-food cheeseburger, a heart-burn-inducing chili cheese dog, a slippery pizza slice, a one-thousand-calorie cinnamon bun, or a straight-up caffeine infusion of coffee with five pumps of caramel sauce and cream?  And good luck to you if you’re a vegetarian like me, or have dietary concerns about gluten, nuts, or other foods. You’re hungry, or you’re greasy.

It’s no wonder then that for all the walking I do in airports, I’m just not as svelte as I used to be! But now that I’m getting good at this corporate road warrior thing, I can offer some tips to my fellow travelers who join me in an appreciation for healthy food.

If, like me, you’re gaining appreciation for a healthy meal on the road, consider these tips.

• Download a reliable airport guide smart phone app, like the free FlySmart and GateGuru. They’ll point you to the nearest fresh-made sub, garden salad, smoothie bar, or other options at the airport.
• Tote some cashews and almonds or a granola bar in your carry-on.  They dress up a yogurt and add flavor to a salad from the grab-and-go carts.
• Hydrate.  Often it’s not hunger but thirst that’s got your stomach tense.  Flying and dry airports dehydrate your body.  Water, that gluten-free, fat-free, calorie-free treat, is your travel friend.
• If you’re stuck, check what the airline has for a snack box onboard—healthy options are becoming more common—whole wheat crackers, hummus, fruits and vegetables. In fact, I’m writing this blog post from 29,000 feet up, snacking on grapes, dried apricots, and walnut pieces from Delta’s in-flight “fruit and cheese” snack box.  It sure beats heartburn!

Some of you may just be getting back to work after the Martin Luther King, Jr. holiday: if so, welcome back! We hope you had the opportunity yesterday—and every day—to learn about, respect, and celebrate the similarities and differences of the people you meet within your own community and in your travels around the world.

 Did you celebrate the holiday with any unique activities? We’d love to hear about them!

 Safe travels,

While Minneapolis is a wonderful place to call home, every once in a while I get the itch to get out and see the world. And what better time than when the snowflakes are falling and sunshine seems a distant memory? 

SO… I’m inviting myself along on your next trip! I won’t take up much room at all… in fact, I’m paper-thin. I’ve been transformed into “Flat Savvy,” and if you bring me along and take my photo during your travels, you could enter to win a Sky Club membership and some generous travel vouchers from Delta, KLM, Air France, and Alitalia! 

Here’s how it works: Are you familiar with the “Flat Stanley” project (www.flatstanley.com), where Stanley gets to travel the world? Well, via this contest I will be imitating Stanley and hitching a ride with you wherever you’re willing to take me! Simply print my picture, pack it in your suitcase, and show me around on your next business or leisure trip. Find a way to creatively photograph me in my surroundings during our travels, and send it to cwtsavvytraveler@carlsonwagonlit.com.

You’ve got three months to take me along as your travel companion, so send in your pictures by April 17 and you’ll be entered to win one of the great prizes our sponsor is generously providing! Before you get started—check out the full contest information here. 

I’m less than three ounces, not made of liquid or metal, and I’m not embarrassed to go through the body scanner at the airport. So put me in your pocket or your carry-on bag, and let’s hit the road!

Bon Voyage!

As most travelers know, a business trip is generally followed by an expense report. In the same vein, frequent travelers often build up a queue of multiple expense reports, which can mean a desk scattered with a multitude of travel receipts.

This year, I resolve to clean up the chaos in my cluttered workspace, and to get control over my expense reports.  How?  My first step was to tuck a small stack of letter-sized envelopes into my laptop bag.  Now I simply pull out a fresh envelope for each trip, label it with the trip details, and fill it with receipts throughout the trip for expense reporting. This way, receipts are all in a single place, and if I have several consecutive trips between the times I’m able to file my expense reports, I can keep them organized and easy to access.

What about you—are there any tried and true tricks you have to offer to help make my expense reporting resolution more effective?