Travel has been a part of my work for 25 years. For the past nine years, I have treated every business trip like a stay at a sanitorium – a health retreat.
While life at home can be beautifully chaotic—kids, meals, schedules, the constant juggle—travel offers something rare: control. It’s a pocket of time where I can reset, simplify, and sharpen my focus.
When I’m away, I find I can fast or eat more strictly than I can at home. With kids in the house, I don’t always have 100% say over what ends up in the fridge. On the road, it becomes a chance for extreme focus—on health, clarity, and productivity.
I’ve always appreciated periods of simplicity and even austerity. Maybe it’s the ex-chef in me who knows that good food doesn’t need to be complicated—or that success doesn’t have to look fancy. I’ve been gluten-free for nearly 20 years due to a diagnosed wheat allergy, and business trips help me keep things clean, intentional, and dialed in.
Clients benefit, too. A 4–5 day trip usually runs me under $100 in food expenses. Some are surprised- they’re used to consultants expensing $60 dinners. But for me, that kind of simplicity is part of the appeal.
What are your practices?
Here are my rules when travelling for work:
- Choose a Convenient Location
I walk and walk. After 25 years of pain and then the relief of a bilateral knee replacement, walking is medicine. Staying within walking distance of clients lets me stretch my legs between meetings, clear my head, and stay grounded in my body. It’s an easy way to build movement into the day without even trying. - Prioritize Fitness Facilities
Even a modest hotel gym can be enough. I once tipped the scales at 330lbs. I’m still beefy, sure, but I’m 100lbs lighter now. Staying active has to be non-negotiable. A road to walk, some dumbbells, and the right mindset keep me on track. As Erin Murphy on my team says – 20 minutes of intentional movement, every day. - The Judgemental Towel.
Stretching and bodyweight exercises are not optional post-knee surgery when staying mobile matters. I push back coffee tables and lay out a big towel. Now, I have to pay a tax to that towel every time I kick off my shoes, find myself bored, worried, or confused – A quick sun salutation, “Scoobie’s Rotisserie Workout Functional Core Workout” or 25 pushups – pay the towel. - A Decent Pool
I don’t own a pool, so when I am away, I use it. It’s a fluid-flushing reset. If there are no kids, I do a tank walk, or a few laps. If there are screaming kids, I tread water. If I’m totally alone and working a problem, I’ll often switch off most of the lights, swim and think through the really tough stuff. - Proximity to a Grocery Store
As a gluten-free ex-chef, I know my way around a grocery store. I’ll grab box salads, dill pickles, fruit, hard-boiled eggs—clean, safe staples that don’t require cooking. It’s faster, cheaper, and healthier than restaurant roulette. - Fridge and Microwave
This is key. A fridge gives me control. I can store fresh groceries, hydrate properly, and avoid last-minute, low-quality meals. When I’m fasting or sticking to a specific food rhythm, this makes all the difference. - Stay Hydrated
I usually buy a large water bottle once, then refill it. Daily, men and women should aim for 3 litres and 2 litres a day, respectively. Sounds simple, but when you’re pulling 12-to 14-hour workdays (which I actually enjoy—I’m wired to hyper-focus), Admittedly, I forget to drink water – I like it, but I get distracted, so I need it in sight. - Continental Breakfast? Horde Staples.
I don’t enjoy breakfast… other than strong black coffee. However, I appreciate it when hotels offer a complimentary breakfast. Being an old hostel hopper, I tend to make friends with the person running the breakfast nook. Hard-boiled eggs, oatmeal, or fruit are often ferried up to my room for snacks or lunches. (I skip the “waffle machine,” syrups, pastries, and sugary cereals.) I choose my regular hotels with this service in mind. At one of my regular hotels, the breakfast lady always offers to make me an egg salad sandwich, apples, yogurt, cottage cheese, and tomatoes “for later.” I usually take her up on that offer at least once per trip. - Ask for Real Cutlery and Dishes
Eating a salad with a plastic fork from a takeout box? Not ideal. Ask the front desk for proper cutlery and crockery, and sharp paring knives and cutting boards are often used as well. It’s a small gesture that adds a sense of calm and order to my routine. - Bring a Micro Backpack
I travel with a packable backpack. We actually give these away as our central piece of swag. It’s perfect for hauling groceries, extra layers, or a quick hike. Lightweight, simple, efficient. - Respect Your Circadian Rhythm
I get natural light early, avoid screens late, and anchor my body to the local time zone as quickly as possible. It helps with sleep, digestion, energy, and overall clarity. - TV Stays Off
I never turn on the hotel TV. The quiet helps me decompress. Sometimes it’s silence, sometimes it’s a podcast or audiobook—but no noise just for the sake of noise. - Open the Window for Fresh Air
I will if I can get even a crack of fresh air into the room. If not, I’ll step outside in the morning for a quick walk or just a breath of real air. It makes the whole room—and my head—feel clearer. I tend to leave the AC off and let my body adjust. - DIY Hot and Cold Therapy
I travel with a towel and a clean garbage bag. Wrap the damp towel in the bag, and you’ve got an instant cold pack (freeze it) or heat pack (microwave it). Great for sore knees or tight muscles. Just remember to dismantle it before you leave—housekeeping doesn’t need to find your forgotten science experiment. - Active Business Wear
I’m a facilitator, so I need to look sharp—but I also dress for movement. Approach pants or technical slacks that stretch and breathe and let me stay professional without sacrificing comfort. I’m often on my feet, and my clothes need to keep up. - Pack Light, Travel Fast
One Carry On and Laptop Backpack. Minimal gear – everything has a purpose. I have a regular packing list and can pack in 20 minutes. Fewer decisions, faster movement, and less stress. It’s a physical and mental strategy. - Don’t Rent a Car—Walk Instead
I don’t rent cars anymore – I Uber or taxi close to where the work is, and then I walk at least one direction each day. It cuts costs, simplifies logistics, and gives me space to think. You see more when you’re on foot, and the day unfolds at a human pace. Walking is an excellent capstone to intense interactions, and it often sets me up to be incredibly productive in the evening. - I Spoil Myself—My Way
I’ve learned ways to feel like I’m indulging that align with my goals. One of my favourite rituals? On day one, I stock up on a variety of smaller boxed salads—different flavours, textures, and dressings. I’ll mix and match, usually having two different types at supper. It feels spontaneous and luxurious. It makes me feel like I’m living the high life while still eating like a star- No room service required. - No Booze
I typically don’t drink while I travel. Occasionally, I will indulge at celebratory events if there is a good scotch or stellar wine, but I keep it to one. Even at social events or conferences with an open bar, I usually opt for a discreet, non-alcoholic option. Others can relax and not feel judged while I baby my liver and sleep better. These are clients; after all, I am paid to think clearly. - Don’t Act Like a Prat
This one matters. I don’t announce what I’m doing or make a thing of it. Clients are in their regular routines, while I have a repreive from many of the domestic and personal responsibilities at home. Nobody needs to hear how you are dialled in. You’re in a bubble, so keep your (temporary) feelings of superiority to yourself. Move quietly.
Final Thoughts
Business travel doesn’t need to drain you; you can return way ahead. These are the tips that work for me.
We don’t have many chances to impose a structured, quiet, focused environment in this life, so when I have it, I treat it as a gift to reassert myself. For 9 years, I have come back from trips feeling healthier, focused, ready for more— not depleted.
Finding clarity, walking more, eating clean, working hard, and resting well; disciplinedd business travel can be a boon to your continued success.
Only Carry What Counts. Be well.
Tim
