Travel workouts can be intense – an ultramarathon in Hawaii comes to mind – or as low-strain as a laughing yoga class. Of course, the best travel workouts are created by professionals like London-based fitness coach and Blueground guest David Birtwistle.

If you’re a fan of the cult favorite Netflix show Too Hot to Handle, David is already on your radar. The U16 England rugby player turned personal trainer was a breakout star on the reality series.

David is also a highly trained personal fitness trainer and nutrition coach. He studied Strength & Conditioning at London’s St Mary’s University and earned the BTN Academy Qualification and a diploma in Elite Athlete Development. He has worked with hundreds of clients around the world to help them reach their wellness goals.

Endeavour, the health and wellness coaching company that David founded, has let him take this passion to the next level. He and his fellow coaches and trainers are dedicated to making sure clients can stay fit wherever life takes them.

david birtwistle

Staying fit on the road

It’s hardly a surprise that David’s new venture catapulted him onto the international stage. He is a frequent traveler and has often stayed in Blueground apartments.

“When I first moved into my new home in Dubai, I was surprised by how easy the process was,” David told us in a video interview.

“Everything was already there. I could literally show up and start living. Everything was ready to go, and it made the whole process super simple.”

In addition to being a convenient home away from home for the busy entrepreneur, David finds that a short-term furnished apartment is ideal for mixing up his travel workouts and staying on-track with his health and fitness goals.

“With kitchens in every apartment and gyms in most buildings, Blueground makes it easy for guests to maintain their health and wellness while living in a new city for the first time.”

Top tips and travel workouts

David recommends travelers and digital nomads take three simple steps when they first arrive at a new destination.

1. Give yourself enough time to sleep for 7 to 9 hours
2. Eat regular meals: breakfast, lunch, and dinner
3. Be active! Ideally, you can hit the gym, but going out for a run is fine, too

It can be tempting to overindulge in food when you’re traveling. If you want to avoid weight gain, David suggests following the 80/20 rule in terms of what you put in your mouth. “If you have a good foundation of things that you know will work, you can still do everything you want without worrying about it.”

What if you are staying somewhere without a gym and aren’t into running? No problem!

Travel workouts don’t necessarily require any equipment at all. If you want to train with just your pep and body weight, high-intensity interval training is for you.

Get ready with a timer or stopwatch – obviously, it’s OK to use your phone, too. Choose five of your favorite bodyweight exercises and switch between them every 30 seconds. Try to do as many reps as possible each minute. It’s important not to overdo it! 20 minutes is long enough.

It’s easy to customize this routine into several different travel workouts – just switch between 7-10 interval exercises throughout the week, mixing it up each day.

Reboot your approach to wellness

In general, David encourages his clients to look beyond the number on the scale or how much weight they can bench-press. His personal coaching is built around three pillars: food, movement, and mindset.

He has built Endeavour around these principles, leading to some incredible transformations for his clients. In fact, we were so impressed by his clients’ results that Blueground entered into an exclusive partnership with Endeavour so that our guests can enjoy custom travel workouts.

Anyone staying with Blueground is eligible for special rates from Endeavour. You can save 20% on a 12-week program with a coach. In addition to one-on-one dedicated coaching from David or one of the other talented Endeavour trainers, the package includes:

  • 24/7 access to your coach via in-app instant messaging
  • A personalized training plan based on the equipment you have access to. Your plan will be built around your personal history (including injuries!) goals, and current life circumstances.
  • Dedicated nutrition coaching that helps you improve your health while still enjoying your favorite foods
  • Mindset & lifestyle coaching to encourage new, healthy habits
  • Weekly or fortnightly check-in calls with your trainer that helps you stay focused

“Blueground guests are often living in a new city for the first time. Partnering with Endeavour is a great way for us to help our guests stay on track with their nutrition, fitness, and health goals from their new home,” David said. “Just put your coach in your pocket and travel wherever life takes you.”

Blueground’s move-in ready apartments in Asia, Europe, the Middle East, and North America are perfect for world travelers and digital nomads. We take care of all the details of living, from furniture to Wi-Fi to utilities, so you can focus on exploration. Each one of our thousands of turnkey homes is designed with style and practicality in mind.

Find out more about the Blueground experience.

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