How to Stay Fit on the Road

By Vega on April 19, 2016 , categorized in Endurance, Strength + Conditioning

Staying Fit on the Road

Being on the road and staying in shape can be extremely challenging for any road warrior athlete. Staying motivated and disciplined is not easy away from home, but that doesn’t mean you have to forgo your regular diet and workout routine altogether. Eating well and finding a routine is ultra important for any athlete training on the road.

Staying Fit on the Road

 

My Quick Tips:

  • Find An Actual Gym: Let’s face it most of the time hotel gyms aren’t great. The good news is your gym membership often has multiple locations or affiliate gyms in other cities. It’s easier to stay on a routine by replicating your home workout environment.
  • Cardio: A great way to see the sights and act like a local is to lace up those runners, find a great park or running trail and hit the pavement. Going for a run is easy to do most anywhere and keeps your cardio up.
  • Plan Ahead: It’s easy to make not-the-best food choices and go with the most convenient option. Bring a nutritious snack along to hold you until your next meal. Before every trip I pack mixed nuts and veggies in individual sized baggies.
  • Sound Off: Schedule workouts in your Google® calendar, with alerts set to remind you the days and times you need to exercise. A great rule I use is “put me first.” I always schedule morning workouts before anything else. This is especially true on the road. It clears my mind, energizes my body and sets me up for a successful day.
  • Be Creative: Find time for a quick 5-minute workout. Depending on where you go try some water aerobics in your hotel, a park bench, stairs in your hotel, go for a walk or put some music on and have a dance party.
  • Balance: Everything in moderation. If you are going to have that glass of wine with clients, limit yourself to one instead of two or three. And when you do, really savor every last drop. That way it’s easier to say no the next time once you’ve allowed yourself the treat.

Staying Fit on the Road

Try a Full-Body Hotel Room Circuit

Note: Consult your health care provider before starting any exercise regimen.

Warm-up: Start with a 3-4 minute warm-up to increase your core temperature. Do each exercise in succession without breaking.

  • 10 Bridge Hip Raises (each leg)
  • 20 Mountain Climbers
  • 15 Squats
  • 10 Lunges (each leg)
  • 25 Jumping Jacks

Staying Fit on the Road

Beginner: Level 1 Workout

Take 30-60 seconds rest in between exercises.

  • 20 Prisoner Squats (hands on top of your head, stand on one leg, brace your abs, lower into a squat as deeply as you can)
  • 15 One-Arm Luggage Rows (use your suitcase as your weight for each arm)
  • 10 Plank-Ups (begin in plank position, move your arms up one at a time to push up position, go back down to plank)
  • 10 Lying Leg Lifts (lie on back, lift both legs and glutes off the ground towards the sky, engaging core, slowly lower to the ground)
  • 10 Superman (lying on your stomach with your feet pointed, extend your arms out in front while raising your chest and feet as high as you can comfortably go, hold for 5 seconds and lower back down) 

Moderate: Level 2 Workout

  • 15 Single Leg Squats/Side (stand on one leg, brace your abs, lower in to a squat as deeply as you can)
  • 20 Body Weight Rows (use desk in hotel room to pull up, be extra careful not to break it)
  • 15 Plank-Ups (begin in plank position, move your arms up to push up position, go back down to plank)
  • 15 Side Plank – (begin in plank position and transfer to one arm in L shape. Lift hips up to ceiling and drop hip to floor. Keep abs tight & engaged while lower back in to plank position)
  • 10 Superman (lying on your stomach with your feet pointed, extend your arms out in front while raising your chest and feet as high as you can comfortably go, hold for 5 seconds and lower back down)

Staying Fit on the Road

Advanced: Level 3 Workout

  • 25 Jumping Squats
  • 20 Declined Push-ups (feet up on bed or desk chair so that you are on an incline towards the ground)
  • 15 Mountain Climbers * option to advance to side plank: 15 reps each side – (begin in plank position. Lift right foot and run your right knee in to your chest, quickly switch to bring your left knee in to chest. Switch 4 times while keeping your abs tight & engaged. Lower back into plank position)
  • 10 (Ball) Crunches *option Full Sit-Up (with access to a balance ball, transfer ball between feet and hands while lying on your back, keep core tight and engaged)
  • 10 Superman (lying on your stomach with your feet pointed, extend your arms out in front while raising your chest and feet as high as you can comfortably go, hold for 5 seconds and lower back down)

Cool Down – Pick four or five areas of your body that are tight to perform self-myofacial release (foam roll). Roll thigh to knee or back of calf from knee to ankle until you find an area that is tight, hold for 30 seconds each. For a greater stretch, roll side to side on that tight area. Then do some static stretching with the balance ball to stretch out. Both can be found in the hotel gym.

Staying Fit on the Road

Last but not least, I always bring Vega Sport® single-serve packs to fuel on-the-go. The Vega Sport® Nutrition System helps me get in the zone wherever my travels take me.  You’ll be able to push your body, which is exactly what you need when you’re traveling.

How do you stay fit while traveling?

 

Natalie Langston HeadshotAbout Natalie Langston

Natalie is an award-winning Canadian TV Host, Producer and Fitness & Health Reporter for BC Living. She merges her journalistic background and media expertise with her passion for fitness-on-the-run and holistic health to inspire positive change within our fast-paced world. An Emcee with a love of giving back to her community, she is a Volunteer and Spokesperson for Dress for Success Vancouver, member of Ladies Who Lunch Global Network for female entrepreneurs and Style Ambassador for the Canadian Arts and Fashion Awards. Follow Natalie on her Youtube Channel.

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