When traveling away from home, even for a few days, it can be hard to stay on your normal schedule of healthy eating and also working out. Perhaps your hotel does’t have a gym, or if it does, it has a very basic one with equipment you are not used to. Whatever the case may be there are a few key ways to at least stay active while you are traveling so that you don’t completely fall off the wagon. I know when I travel the first thing I do when I check in is scope out the in-hotel gym or workout facility to see what I have available to me indoors. The next thing I will do is see the hours of operation; sometimes they are open any time around the clock with a room key, others they close by a certain time in the evening. I like to be prepared to know when I will be able to get a workout in, or adjust my schedule in order to make time for a quick routine.
If I am training in the gym at a facility I am not familiar with I will try to either stick to my workout routine that I am doing or do a total body type circuit focusing more on core body groups; something for legs, something for abs, something for upper body. If I am only traveling for 3 days then I can do 3 workouts and do one for lower, one for upper and one for a total body circuit. I will usually avoid doing anything too strenuous while traveling, meaning I won’t do really heavy leg day, in the event that I am away for work and a lot of walking is involved, say a work conference where I am on a convention floor walking for miles. I’ll take it a bit easier on my legs than and focus on some other lifts or upper body.
I also make sure to pack items with my in my suitcase that will keep me on track with my diet and exercise routine:
1. healthy snacks: Quest protien bars, Ostrim Meat Sticks and almonds
2. a pair of earphones like my Beats by Dre to listen on the plane and in the gym or on a run
3. one pair of workout sneakers that are versatile for indoor and outdoor workouts like my Nike’s Lunarglides
4. 1 pair of workout tights, 1 pair of workout shorts, 1 sports bra, sports socks and 2 tank tops
5. a shaker bottle or water bottle to keep hydrated on walks, runs or in the gym
6. a packet of amino mix or electrolyte mix especially if I work out in the sun
7. resistance bands in case I can’t go anywhere but workout in my hotel room
My Top Tips to Staying Fit While On Vacation or Traveling:
1. pack snacks to prevent yourself from buying impulse junk food in airports or on the go
2. see if your hotel has its own gym to use or find a local one that allows for guest or day passes
3. if it’s nice out, go venture outside! Go for a long walk, jog or run
4. maybe the town your visiting has some great stair cases, do lunges or squats or walk up and down them
5. workout in your hotel room doing body weight exercises like crunches, planks, push ups, dips, jumping jacks
6. carry water with you everywhere to stay hydrated
7. don’t skip meals when traveling, stick to your normal eating routine
8. take a probiotic before and during your trip to keep your stomach and digestion performing properly
9. get rest especially if you are in a different time zone!
10. pack workout clothes, if you see them you will use them
Just remember to stick to your routine as best you can. Don’t beat yourself up if you don’t workout ever day, but try to at least do as much as you can so you don’t lose your motivation to stick with it. When I went to San Diego, California for a few days for work it was so nice so I took my workout outdoors most of the week to run, lunge, push ups etc. I had an amazing time there and highly recommend you all go visit sometime, the air and sky was gorgeous, the beach was blue (not like in NJ) and there was a lot of quiet time for me to sit and reflect. I had a great run in the mornings by the water and just really cleared my head which was great for me mentally and physically also.
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