1. Research your trip. If you are traveling within the continental United States, there is probably a large selection of local gyms near your hotel. It might even be in the hotel or associated with it, so that you can work out for free.

2. Pack your own equipment. I am not suggesting that you load your suitcase down with a bunch of dumbbells, but you can easily take two or three exercise-resistance bands. They are light, take up very little space, and will allow you to get a full-body strength and muscular endurance workout.

3. Call tourist information. Check out the local parks and recreation scene. Where are the jogging, biking, blading or hiking paths? You should consider this option, particularly when traveling to mild climates. It will help you escape some of the winter blahs from home.

4. Turn on the hotel TV. This may sound like a sedentary couch potato session waiting to happen, but don't worry. Switch the hotel TV to "menu" and peruse the options. Many hotels offer taped workouts that you can charge to the room and pay with your bill at checkout. Or, bring your own video. Some hotels have a VCR in the room, and if you pack your favorite video, you can work out without leaving the hotel. Call ahead to find out what the hotel offers.

5. Treat yourself to a personal trainer. Call the nearest health club and hire a little external motivation to keep you focused while you are on the road. You can update the skills and programs that you use at home. Check out local clubs for references and be sure to investigate the trainer's experience and certification. It takes only 10 minutes.

6. Ask your home club about national affiliations. Many clubs belong to national organizations that require them to meet certain standards of service. If your regular club is a member of one, try to find similar clubs on the road because you will usually get a discount on the guest fees, and sometimes it is even free.

7. Pack your Walkman and a walking audio tape. You will get workout interactions along with motivational music. Plan your walk near the hotel or in an interesting part of the town, so you can check out the local architecture.

8. Jump-start your stretching. If you have been remiss about dedicating time to flexibility in the midst of your regular workouts, commit to stretching 30 minutes each day on your trip. Then, when you return home, try to maintain those 30 minutes.

9. Check out the local current events. There might be a 5K or 10K run or walk that you can register for while you're visiting. You might even want to set a fitness goal geared toward your next trip, i.e., run your first marathon. You'll get a chance to get to know the locals and the community a little better.

Travel doesn't have to get in the way of your fitness or put it temporarily on hold. Be creative. With a little planning, your trip can be a fitness adventure.

Debbie Horn is a certified fitness instructor with a master's degree in kinesiology from the University of Colorado. She is a medical student in Missouri.