“When I go traveling I get fat.“
As a trainer with over 2 decades of coaching and mentoring clients, I've heard this a million and one times!
The big reason many of us gain weight when we go traveling or on vacation is just that – we take a vacation from our everyday too. All the healthy, daily lifestyle habits go out the window as we grant ourselves permission to take a break from the things that make us happiest. Boggles my mind really. The momentum lost as a result often sets us back and can take weeks or months and in some cases, years to get back to ground zero.
So this begs the question, why should travel or vacation be a reason to let ourselves go and stop maintaining our preferred level of health?
A Fail-Safe Strategy for Staying Healthy and Fit while Traveling
It shouldn't be! Just because you're on the road, in a different country, or on vacation, it doesn't mean your appreciation for your health and fitness goes away. And with a well thought out plan or strategy, you can keep your fitness front of mind and top of your daily checklist.
In my book, The Whole Life Fitness Manifesto (click here for 2 free chapters), a share a strategy that involves committing 2% of each day to your body, mind and spirit. The plan is simple, but simple doesn't mean easy. Every day you have a choice – either to invest 30 minutes into you and your life, or do not. That's it.
No time, No Worries – here's the plan for staying fit no matter what
Your body is the best piece of fitness equipment you'll ever own.
If you learn how to use it properly, you'll never be able to give an excuse for not exercising again. Below are some of my favorite body weight movements to do when tight on time and space.
I recognize it's nice to be able to shake things up every once in a while too, so if you are going to invest in one piece of equipment that is travel friendly, get yourself a TRX.
If you have limited time, here's the fail-safe plan to keep you fit on the road:
- Choose 3 of the below movements.
- Choose whether you'll be doing 10, 15 or 20 reps per movement.
- Cycle between all 3 movements continuously for 15 minutes.
- Voila! You've just completed a 15 min AMRAP (as many rounds as possible).
i.e. Here's one of my favorite travel workouts to do in a hotel room when I have no equipment or access to a gym:
15 Minute AMRAP: Complete as many rounds as possible within 15 minutes
1 round consists of:
- 10 x squats
- 10 x push-ups
- 10 x ab crunches/sit-ups
For scoring purposes, add up total amount of reps completed in 15 minutes.
BAM! That's it, that's all. Got 15 minutes, you can fit your workout in. (let me know how you did)
A few great exercises you can do anywhere, anytime with a TRX or not
How to do a squat: “Place your feet about shoulder width apart, feet angled out slightly. Bend your knees. Shift your hips back and slowly lower yourself down until your hip crease drops below your knees (if your range of motion is limited when starting out, use a chair as a target for your butt to lower and touch), then stand back up. Don't lock your knees.” – WikiHow
How to do Ab Crunches: “Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor. Exhale as you come up and keep your neck straight, chin up. Hold at the top of the movement for a few seconds, breathing continuously. Slowly lower back down, but don't relax all the way.” – VeryWell.com
TRX Assisted-Pistols (Single Leg Squats)
How to do TRX Assisted-Pistols (aka single leg squats): “Place your right foot on the ground and hold onto the TRX handles with both hands. Start with your elbows bent by your sides and your left leg raised straight out in front of you. Push your hips back and descend into a squat with your right leg. As you descend, extend your arms and use the TRX straps for as much support as needed. At the bottom of the motion, press through your right heel to return to the starting point pulling on the TRX as necessary.” – TRXTraining.com
How to do the TRX Push-up: “Start in a push-up plank position with your feet together, your back flat and your core tight. Then, Lower yourself down until your chest is parallel or below your hands. Lastly, Press yourself back up to the starting position making sure to keep your back flat and core tight.” – TrainOnline.com
TRX Reverse Fly
How to do the TRX Reverse Fly: “With a slight angle towards the ground, start holding the TRX handles with your arms extended. Slowly pull the handles away from your body on both sides while keeping your arms straight, so that the top of the repetition, your arms form a “Y”.” – BuiltLean.com
How to do reverse lunges: “To begin, stand tall with you hands at your hips or overhead, which is the more challenging of the two positions. Take a large and controlled step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle.” – PopSugar.com
How to do TRX rows: “Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position. Then, begin by flexing the elbow, pulling your chest to your hands. Retract your shoulder blades as you perform the movement. Pause at the top of the motion, and return yourself to the start position.” – BodyBuilding.com