related video goes here Even those most dedicated to fitness find it difficult to stay on track when traveling for business, which is why Adam Figueroa’s piece in this week’s Project Beauty, is so important. A 2004 study commissioned by Hilton Hotels & Resorts, found that those working on the road get about an hour’s sleep less than they think they do, and have the most trouble sleeping not away from home but in their own bed the night before they leave on a trip. A sub-set of the study used wrist devices that measured activity levels and sleep quality. They carried personal digital assistants to keep track of performance, moods and other personal information. One of the conclusions pertained to exercise: Those in the study who exercised did 61 percent better on alertness and reaction tests they had to perform on their personal digital assistants than did those who did not exercise.

Of course, with early meetings, late dinners presentations and entertaining, getting to the gym in even the most exercise friendly hotels is not an easy thing to do. That’s why Adam’s advice can be a real exercise regime saver. Among his tips:

The "wood chop move”, which can be done in any hotel room
The sidestep and overhead reach – great for limbering up after long plane trips
The basic squat – a regular part of most exercise programs

Adam suggests that doing these simple exercises for 30 minutes will give you a good cardio workout. And that will keep you on track, improve your performance on the road and requires no special equipment