Have you noticed that I tend to travel a lot? I love seeing new places and visiting people I love all over the globe. It definitely takes a toll on my fitness routine though. Long flights mess with my mobility and hydration, lack of equipment interrupts my normal lifting regimen, and little access to a kitchen wrecks havoc on my nutrition.
Thankfully I have found a few things that work for me, and while I am almost never 100% on point when I travel, being aware and adjusting accordingly is key. Here are some tips for staying fit while you travel this summer and beyond:
1. Use the Coffee Maker
Yep, this non-coffee drinker is encouraging you to use the coffee maker, just not for coffee … pack some instant oatmeal packages or soup mixes. The hot water you can make with Mr. Coffee can be used to prep these healthier items and help you avoid the oh-so tempting continental breakfast buffets with gooey pastries and cheese-filled treats; if you can snag some Greek yogurt and fresh fruit, you have yourself a complete meal!
2. Pack a Workout
As you know from working with me, not all exercise requires equipment – some of the more difficult exercises are purely body weight (ummm plank anyone??) If you are set on using some sort of equipment for your travels, pack a jump rope and a resistance band. They take up less room than a hair dryer (you can probably even fit them in your sneakers, see #4 below). If you need something to DO while you are gone, have me write a program specifically for you and we can go over it before you leave. Alternatively, you can subscribe to OnDemand workout programs; I am happy to recommend programs that might fit your needs and current goals.
3. Stock the Mini-Bar
While the mini-bar technically comes stocked already, it isn’t stock with the right things. Go to the grocery store BEFORE you get to your hotel, remove the tiny alcohols and $10 M&M's, and fill your mini-fridge with baby carrots, yogurt, and fresh fruit. Having your own food can cut down on those excess calories you don’t want or need. Prep yourself and have something healthy on hand to minimize the damage of unintentional vacation snacking.
4. Pack Sneakers
I love to workout barefoot, but most people don’t, so pack your sneakers! If you can't cram your regular workout shoes into your suitcase, invest in a pair of lightweight sneakers specifically for travel. They don’t have to be top of the line for how frequently (or rather infrequently, you will likely use them). Pack your socks and “equipment” (see #2 above) inside your sneakers to save room.
5. Go Sightseeing
There are so many options for sightseeing; ditch the double decker bus, and rent segways or bikes, or heaven forbid just walk! Ask the hotel staff for some sights within walking distance - shops, parks or neat neighborhoods; or Google this sort of thing in advance. Make it a rule that if the route is under a mile, you have to walk!
6. Roll Out
Flights and long car trips are murder on your mobility training. Compressed hip flexors lead to low back pain and overall soreness. Combat that by bringing your foam roller and trigger point balls with you on your trips. You can purchase a compact roller, compressed roller, and water bottle roller (my personal favorite!) as well as trigger point or lacrosse balls online at various retailers (or click the links provided).
7. Wake Up Early
I can hear the groans already, but it's true! If you put your workout off, you are more likely to skip it because you are “too tired” or will do a “double day” tomorrow etc. Get up 30 mins to an hour before everyone else and knock it out right away. It may seem like a chore, but studies show working out gives you MORE energy and makes you more aware of your food choices. Some of my favorite moments traveling are the quiet moments I enjoy by myself watching various cities wake up while I am enjoying my post-workout meal (and endorphin high!)
8. Drink ALL the Water
Flying dehydrates you because of lack of humidity in the cabin air, so steer clear of soda and alcoholic when you travel; it will dehydrate you more for the rest of your vacation. Try to drink a glass of water every hour on the plane, even if it means you need to bother your seat mates to use the restroom. If you're sick of water, try club soda with a twist of lemon. Your body will thank you for it. Bring a reusable water bottle with you (foam roller wattle bottle = two birds with one stone!) and actually USE it.
9. Give Yourself a Break
No one, me included, expects you to stick to your normal fitness plan 100%. If you can get 10 minutes in every day and stick to normal foods for 2/3 of your meals, you should be just fine. You can be good to your body and still enjoy yourself; it is all about balance.
I hope these tips help you stay fit during travel season and beyond!! :)
Thankfully I have found a few things that work for me, and while I am almost never 100% on point when I travel, being aware and adjusting accordingly is key. Here are some tips for staying fit while you travel this summer and beyond:
1. Use the Coffee Maker
Yep, this non-coffee drinker is encouraging you to use the coffee maker, just not for coffee … pack some instant oatmeal packages or soup mixes. The hot water you can make with Mr. Coffee can be used to prep these healthier items and help you avoid the oh-so tempting continental breakfast buffets with gooey pastries and cheese-filled treats; if you can snag some Greek yogurt and fresh fruit, you have yourself a complete meal!
2. Pack a Workout
As you know from working with me, not all exercise requires equipment – some of the more difficult exercises are purely body weight (ummm plank anyone??) If you are set on using some sort of equipment for your travels, pack a jump rope and a resistance band. They take up less room than a hair dryer (you can probably even fit them in your sneakers, see #4 below). If you need something to DO while you are gone, have me write a program specifically for you and we can go over it before you leave. Alternatively, you can subscribe to OnDemand workout programs; I am happy to recommend programs that might fit your needs and current goals.
3. Stock the Mini-Bar
While the mini-bar technically comes stocked already, it isn’t stock with the right things. Go to the grocery store BEFORE you get to your hotel, remove the tiny alcohols and $10 M&M's, and fill your mini-fridge with baby carrots, yogurt, and fresh fruit. Having your own food can cut down on those excess calories you don’t want or need. Prep yourself and have something healthy on hand to minimize the damage of unintentional vacation snacking.
4. Pack Sneakers
I love to workout barefoot, but most people don’t, so pack your sneakers! If you can't cram your regular workout shoes into your suitcase, invest in a pair of lightweight sneakers specifically for travel. They don’t have to be top of the line for how frequently (or rather infrequently, you will likely use them). Pack your socks and “equipment” (see #2 above) inside your sneakers to save room.
5. Go Sightseeing
There are so many options for sightseeing; ditch the double decker bus, and rent segways or bikes, or heaven forbid just walk! Ask the hotel staff for some sights within walking distance - shops, parks or neat neighborhoods; or Google this sort of thing in advance. Make it a rule that if the route is under a mile, you have to walk!
6. Roll Out
Flights and long car trips are murder on your mobility training. Compressed hip flexors lead to low back pain and overall soreness. Combat that by bringing your foam roller and trigger point balls with you on your trips. You can purchase a compact roller, compressed roller, and water bottle roller (my personal favorite!) as well as trigger point or lacrosse balls online at various retailers (or click the links provided).
7. Wake Up Early
I can hear the groans already, but it's true! If you put your workout off, you are more likely to skip it because you are “too tired” or will do a “double day” tomorrow etc. Get up 30 mins to an hour before everyone else and knock it out right away. It may seem like a chore, but studies show working out gives you MORE energy and makes you more aware of your food choices. Some of my favorite moments traveling are the quiet moments I enjoy by myself watching various cities wake up while I am enjoying my post-workout meal (and endorphin high!)
8. Drink ALL the Water
Flying dehydrates you because of lack of humidity in the cabin air, so steer clear of soda and alcoholic when you travel; it will dehydrate you more for the rest of your vacation. Try to drink a glass of water every hour on the plane, even if it means you need to bother your seat mates to use the restroom. If you're sick of water, try club soda with a twist of lemon. Your body will thank you for it. Bring a reusable water bottle with you (foam roller wattle bottle = two birds with one stone!) and actually USE it.
9. Give Yourself a Break
No one, me included, expects you to stick to your normal fitness plan 100%. If you can get 10 minutes in every day and stick to normal foods for 2/3 of your meals, you should be just fine. You can be good to your body and still enjoy yourself; it is all about balance.
I hope these tips help you stay fit during travel season and beyond!! :)
