Real Solutions: Fitness for the Time-Poor, Business Traveller and Injury Recovery

From business travel to injury recovery, these real-life scenarios serve as powerful reminders that movement is possible in any season of life. Here are some highlights and actionable advice from Dan. 

Case #1: Mark – The Corporate Traveller with Pre-Diabetes  

Mark, a corporate professional in his 50s, is constantly shuttling between Hobart and Melbourne, living out of hotels, and grappling with a recent pre-diabetes diagnosis. His question: How do I fit in effective exercise with such a hectic schedule?

What you can do:

• Make the hotel gym non-negotiable. Each morning, hit whatever equipment is available, even a simple machine circuit can be effective. Try 15 reps on each machine, rest, then go for 20, and another 15 to finish.  

• Add intensity with short cardio bursts. After strength work, do 1–2 minute sprints on a rower or bike. Just a few rounds can prime your metabolism for the day.  

• Walk more. Increase your NEAT (Non-Exercise Activity Thermogenesis) by walking at airports, choosing stairs, or pacing during phone calls. Going from 3,000 to 8,000 steps a day can have profound health impacts.  

• Clean up your travel nutrition. Avoid the “I’m travelling, so I can indulge” trap. Prioritize protein and vegetables, skip the alcohol and starchy carbs during the workweek, and treat indulgences as the exception, not the rule.  

• Explore GLP-1s with your doctor. If you're pre-diabetic and lifestyle changes alone aren't moving the needle, GLP-1 medications may offer additional support—but always consult your healthcare provider first.  

Case #2: Linda – Returning from a Knee Injury  

Linda, a 60-year-old retired teacher, reached out after months of inactivity due to a knee strain. She wanted to know: How can I get moving again safely and rebuild my strength?

What you can do: 

• Start now, work around the injury. Most injuries don’t require complete rest. Train what you can move: upper body, hips, or core. Swimming, stationary cycling or upper-body strength work are great low-impact options.  

• Avoid deep knee bending or high-impact activities early on. Gradually reintroduce motion through careful progression, potentially with guidance from a physio or trainer.  

• Build strength systemically. Tools like SANAMethod’s BioStrength system offer joint-friendly resistance that can help build overall muscle resilience.  

• Consider weight management strategies. If extra body weight is contributing to joint strain, small, sustainable changes to diet and lifestyle, along with professional guidance, can make a big difference.

Case #3: David – The Small Business Owner with No Time  

David is a time-poor business owner clocking 12-hour days. His concern: How can I realistically fit exercise into my day to lose weight and boost energy?

What you can do: 

• Evaluate your daily activity. If you’re physically active during work (e.g., on your feet in a kitchen or warehouse), you may already be getting some decent movement in. In that case, don’t stress, focus on nutrition and recovery.  

• Make weekends count. Do two full-body strength sessions on Saturday and Sunday. Even just twice weekly is enough to build and maintain strength over time.  

• Get realistic about energy. You might feel too tired to work out after a 12-hour day, and that’s OK. Instead, try:  

• A 22-minute BioStrength circuit before work (if possible)  

• Short walking breaks during your day  

• Standing desks for less sedentary time. 

• Reframe your goal. Weight loss is mostly about food intake. If energy dips and fatigue are issues, cleaning up nutrition and potentially exploring a GLP-1 with your doctor could help manage hunger and energy more effectively. 

The Big Takeaway: There’s Always a Way 

Whether you're on a plane every other day, managing a chronic condition, recovering from an injury or just bone-tired from work, the core principles still apply:  

• Get moving regularly, even just twice a week makes a huge difference over time. 

• Eat simply and cleanly, focusing on protein, fruits and vegetables.  

• Stay consistent, even if the workouts are short or imperfect.  

• Ask for help, whether that’s from a physio, PT or doctor.  

Two workouts a week might not seem like much, but that’s over 100 workouts a year, 1,000 in a decade. Think of them as superannuation contributions: small, consistent deposits that build an enormous reserve of health over time.

Ready to find your way? Book a FREE Info Session