Fitness and nutrition go together like snacks and pouches. They just fit, each doing part of the job of keeping us healthy on the go.

While studies show that nutrition is likely the most important thing to get right, fitness is a close second on the way to a long, happy life. There are other risk factors—avoiding things like smoking and driving drunk, for example—but fitness and diet are 1A and 1B on the longevity list. 

As you know, airfare has your nutrition covered, and every once in a while, we like to bring you on-the-go fitness advice from true experts...most of whom happen to be satisfied airfare customers. Beyond snacking, our broader mission is to make healthy eating easier on the go. 

This week, we bring you fitness advice from a guy you should probably heed: Chris Castellano from Fittest Travel. Why listen to Chris?

For starters, the man is a beast.

Second, his jobs have included American solider (with a tour in Iraq), Wall Street banker, fire fighter, and, of course, fitness trainer. His manliness cup runneth over. 

He’s also an author of a book that sings perfect harmony with our mission: Fit For Travel: Your Guide to Losing Weight and Feeling Great While Traveling. Finally, the consulting arm of Fittest Travel helps hotels optimize their fitness offerings.

All that experience and qualification certainly justifies taking a serious look at his advice. Let’s get to the goods. Enjoy.

You are in a hotel room. You have 30 minutes to work out. You have no equipment. What do you do? 

Chris: My go-to, no-equipment, bodyweight travel workout is 100 pushups, 100 sit-ups, and 100 squats as fast as possible. It takes less than 10 minutes.

What are your favorite one or two not-so-expensive exercise gadgets you bring when you travel?

Chris: A pair of resistance bands and my EmPack by Evolved Motion. It’s a little pricey, but it’s a backpack that converts into a workout tool and can be used like a sandbag. 

What are the destinations (hotels, cities, or gyms) that make exercise considerably easier?

Chris: I’m a Marriott Bonvoy member and try to stay in Westin hotels as much as possible. Their gyms are typically some of the best you’ll find in a hotel. 
airfare comment: Remember, Chris consults hotels on their gyms for a living, so he knows what's up.

What is the biggest problem or frustration you face when trying to maintain your exercise regimen on the road?

Chris: Time management. Whether you’re traveling for business or for pleasure, we all have busy schedules. It’s important to make time to workout. I’ve found that this simply comes down to discipline. Sometimes you have to say "no" to the things that will get in the way of your wellness.

Is there an app you like to use to help you exercise while on the go?

Chris: I develop my own workouts [check out Chris’ Instagram page], but I have tested a lot of fitness apps, and the best one I’ve used so far is Fitbod. It personalizes workouts based on your goals and adjusts them as you make progress.

Is there a person, system, athlete, or trainer that you look up to or want to train with?

Chris: Jocko Willink, a former Navy SEAL. He’s an author and has a podcast, plus he’s been on the Joe Rogan podcast. Jocko has the same mentality I do, especially when it comes to working out while traveling. I haven’t trained with him but would love to in the future.

Tell us about a time you failed to maintain your “wellness” while traveling.

Chris: Of course, this happens. You have to have a good time every once in a while, right? I can’t think of a particular occasion, but I’ve definitely missed morning workouts due to excessive partying the night before. But I strive to keep this to a minimum.

What type of workout makes you feel best after a day of air travel?

Chris: I feel stagnant after sitting on an airplane, so I prefer to do a lower body workout after traveling. They typically include squats, lunges, and deadlifts.

What part of your body takes the biggest beating from spending hours in the air? How do you work it out before or after?

Chris: Without a doubt it's my glutes. That’s right, my butt. Think about it, sitting for long stretches on an airplane. After a flight, I definitely focus on waking up my lower body with an emphasis on glute activation. Simply standing can do a lot to fix this.