The Toned Traveler

Dropping weight is hard enough, but it can be even harder when you are a road warrior. One of the biggest problems with traveling is the amount of sitting that you do; sitting in airplanes, cars, lounging by the pool or beach, business dinners and meetings,. Don’t let all of your hard work go to waste because you have to travel for work or that much needed vacation.

With crazy schedules and temptations around every corner it is hard enough to workout and eat well as it is, add traveling into the mix and it is that much harder. Working out while on vacation or traveling for work does not have to be a chore, you can make it fun. Instead of sitting by the pool all day sipping those calorie-ridden sweet frozen drinks, opt for a day of adventure outside. Plan activities around your vacation like skiing, a mountain biking excursion, rock climbing, a kayaking adventure, or a healthy spa vacation where you learn how to eat, exercise, and relax.

If you are traveling for work, cardiovascular training can be a great stress reliever. Many times, the hotels and resorts have gyms with a treadmill, bike, elliptical, or other type of cardiovascular equipment in them. Now, many hotels have the option of purchasing a workout package where the staff will bring workout equipment to your room, including bands, weights, and EVEN a stationary bike. If you need a little more motivation, many hotels provide in-room videos. If your hotel does not have these amenities, then research the area around your hotel for running/walking paths or parks.

Here are some tips to being successful at working out while on vacation or traveling for work.

BE CREATIVE. Workout right in your hotel room! You can use stable furniture to perform various types of exercises using your own body weight. Remember middle school PE class?? Jumping jacks, pushups, jump rope, high knees, sit ups, walking up and down the stairs. The old school workouts can sometimes be the easiest to remember and give you the best results.

BE REALISTIC. Plan out your schedule so that you will be able to fit a workout in your day. Even if it is only 20 minutes, some time is better than no time. When should you workout? Get up in the mornings 30 minutes early and fit your routine in before your day gets started. You will feel much better about yourself throughout the day and get a boost of energy.

PACK your workout clothes and shoes. If you have them, you are more likely to use them. You can also fit resistance bands into your suitcase when traveling lightly.

PREPARE your meals ahead of time and pack healthy snacks. Healthy snacks are help rid mid-morning or mid-day hunger. Fortunately, fast food chains are catching on to the health trend. Now that you have your workout scheduled, you can go online and see the healthy options that are available at the restaurants closest to you.

STAY HYDRATED and drink plenty of water during your travel day and the days you are traveling. Often times, we tend to forget to stay hydrated on trips and this can lead to unnecessary headaches and hunger.

Sample workout:

Remember that middle school PE class….In between each set of exercises, perform 30-60 seconds of jumping jacks, jump rope, high knees, mountain climbers, running stairs, or pop squats.

2 sets of 15-20 repetitions:
Pushups (on the counter or floor)- advanced-put your feet on a chair
Dips on a chair/bed
Squats/ One legged Squats using the bed or chair
Throwdowns using the legs of the desk
Step Ups
Lunges/ Jump Lunges

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