Mitch Chase-Personal Trainer & Diet Coach

Set a timer to stand up every hour, even if it's only for two or three minutes. Walk while taking phone calls, refill your water bottle more often, or stretch between meetings. Those small movement breaks complement your workouts and help reduce long stretches of inactivity.

Start with vegetables, then add a source of protein like grilled chicken, beans, tofu, or tuna. Include healthy fats such as avocado or nuts, and don't be afraid to add whole grains like quinoa or brown rice. A balanced salad works as a complete meal instead of just a side dish.

Pack comfortable walking shoes and plan one active experience each day. Explore a new city on foot, swim at the hotel pool, or do a short bodyweight workout before breakfast. Staying consistent is easier than starting from scratch when you get home.

You don't have to fit all of your physical activity into one workout. Researchers continue to find that several short bouts of movement throughout the day can provide meaningful health benefits, especially for people with busy schedules.

Zone 2 cardio has become one of the most talked-about fitness trends, but it doesn't have to be complicated. It's simply moderate-intensity exercise where you can still hold a conversation but would rather not sing.

Many people use the words mobility and flexibility interchangeably, but they aren't identical. Flexibility refers to how much a muscle can lengthen, while mobility is your ability to move a joint comfortably through its full range of motion.

During the first week of exercising in the heat, reduce your pace and gradually increase intensity as you acclimate. Exercise during cooler hours, wear lightweight clothing, and don’t hesitate to slow down when temperatures rise.

Review what worked and carry one habit forward.

Even 5 minutes of movement helps maintain your routine.

Use your hand as a guide for balanced portions.