Welcome to the GIFIG guy's quick and dirty tips to slim down and shape up.

My name is Ben Greenfield. I'm the GIFT guy and in today's episode, you're going to get three tips on how to be a complete fitness freak when you're traveling.

Alright, so here's the deal. I just returned from a three-day

conference. While I was there, I was shocked at the number of conversations I overheard and the number of

people who mentioned to me, perhaps knowing I'm a fitness guru, how much fitness they lose

while traveling, participating in multi-day conferences and jetting to and from planes, trains, and

automobiles without access to their normal daily workout routine or their health club.

But I beg to differ.

I'm not saying this to brag, but rather to give you a personal example, as a guy who is on

the road for an average of two weeks out of every month, I managed to maintain 3% body fat at 180 pounds of mostly muscle.

I compete in some of the most difficult races on the face of the planet.

I get sick about once every three years.

I managed to squeeze anywhere from 45 to 90 minutes of exercise and movement into every single

busy day, and I return from many days of travel

across multiple time zones with no jet lag. You get the idea. So how do I do this? Well, here's a few

quick and dirty tips. Number one, I make the airport a gym, and no, you don't have to drop into

push-ups outside the Delta lounge or head-turning, embarrassing burpees at the gate while waking for your plane to depart.

And instead, you can just try a few of these simple personal tips.

Don't sling your bags across your shoulder.

Instead, hold them in your hands to work on grip strength, whether you're walking or standing in line.

Duck into the stall of the bathroom and do 50 bodyweight squats where nobody can see you.

Take the stairs always, no escalators ever.

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