Valerie and Tom are taking a much-needed vacation this week. In spite of a regular travel schedule that routinely disrupts her workout routine, she manages to stay in shape. We talked with Valerie's personal trainer, Christopher Ross Lane, to get some tips for everyone on staying in shape when you're traveling for business... or pleasure.

"I think if you're on the road a lot, the first thing to do is find out if the hotel you're staying at has a gym - or find one that does," Christopher said. "That way it's easy to get a workout in - the gym is right there. All you have to do is go downstairs or walk down the hall."

If you can't find a hotel with a workout facility, it doesn't mean you can't exercise in your room or out on the town. Check for nearby gyms or fitness centers which will sometimes offer day passes for a small fee.

"You still have legs, so you can get up and go walking in the morning," Christopher explained. "I think that applies to all people - if they are traveling or staying at home. You can always walk. One thing to do when you travel is to leave the car behind and try to get some extra steps in. Park in the last parking spot and walk a little further to get into work - or walk to work."

Christopher recommends buying an inexpensive pedometer to track your daily steps. A good goal, recommended by Jenny Craig, is striving for 10,000 steps each day. This is especially important when you're on vacation and more likely to splurge on drinks and desserts that you wouldn't have at home. 

"When we are traveling and we go out to eat, we try to eat as clean as we can - nothing smothered in butter or too rich. Usually we'll get just one entrée and split it," said Tom. "The biggest thing is being disciplined. When you're tired and feel like having a drink or watching TV, you just have to walk over to the suitcase and put on your running shoes and head to the gym."

During their vacation, Tom and Valerie plan to do a lot of walking, to and from museums and restaurants and points of interest. Plus, Valerie will continue her running regimen as she trains for the Boston Marathon in April.

Travelers can also take their workouts on the road, loading a favorite exercise DVD onto their laptop so they can workout in their hotel room, regardless of the location or the time. The key is staying focused: Travel is not an excuse to ditch your health and well-being. Pushups, crunches, squats, triceps dips and lunges don't require a gym membership.

"Quite honestly, I train Valerie in her living room," Christopher explained. "There are so many great fitness DVDs out, and so many body-weight exercises you can do using the furniture in your home. The most important thing is consistency. The best way to facilitate change is by being consistent."