Traveling can be the body’s arch nemesis. Uncomfortable plane rides, packing into a “clown car” rental for six hours, no fresh air, terrible fast food options and slowing down the metabolism to a tortoise crawl. All of these things take their toll on the body and often times you find yourself in the scenario where exercise is seemingly impossible. So, call it “a wash” and forget about your health entirely right?- WRONG.
When it comes to staying on track with your fitness and health through travel and vacation, it all comes down to being prepared and improvising with what you have around you. If you know you’re going to be jumping planes, trains, and automobiles for two days, pack the necessary snacks to get you through. Items like, nuts, Kind bars, Rise bars, trail mix, protein powder, fruit, rice cakes and bagged raw vegetables can prevent you from reaching for the McDouble with a side of regret. And remember, PLENTY of water.
Packing the right snacks and making healthy meal choices is one thing, but to keep the body moving is a whole different story. If you have some downtime in between flights or have a long car ride, take advantage of pit stops. Move every chance you get, even if it’s a walk around the airport concourse or through the parking lot of a highway rest stop. If you can find a flight of stairs, even better!
What if your hotel doesn’t have a gym? Okay, now it’s time to get creative… Find yourself some open floor space, a bed, a bath towel and a bare spot against the wall. Repeat these circuits three or four times and give yourself no more than 30 seconds rest in between exercises and 2 minutes at the end of the circuit, you should be huffing and puffing by the end of each set. If you’re thirsty for more, you can always find the nearest stairwell and set a timed goal of 15 minutes or so to hike them up and down as many times as possible. This is a great way to start your day, burn some fat and get the endorphins flowing! Safe travels, everyone!
-bodyweight squats x 30
-incline push-up (hands on bed) x 15
-ab scissors (on floor) x 30
-jumping jacks x 50
-alternating forward lunge x 30
-bodyweight row (with towel looped around closet door knob) x 15
-mt. climber (on floor) x 50
-plank 30-60 sec
-single leg romanian dead lift x 15 each
-bodyweight dips (on bed or chair) x 15
-ab bicycle (on floor) x 30
-wall sit (w/ hands in “Y” formation above head) 30-60 sec