Surviving and Thriving with Fitness on the Road

In the last 40 years, it is easy to notice that we have become more transient than ever. Some travel for work and some for family events, vacations or sports tournaments. Any of these may require staying overnight in a hotel. Outside of just being “too busy” to exercise, this is the second most common excuse that I hear from my clients. Luckily, I love to help people workout simply and effectively with little or no equipment while they are away from home. Please read these tips on staying active on the road.

1. Pack your lightest pair of workout shoes. This will keep your bag light yet allow you to bring an appropriate shoe to workout in.
   
2. When you’re planning your travel, choose hotels that are either in walkable neighborhoods or that have a little fitness equipment in the hotel.
   
3. Always take the stairs and walk and down escalators.
   
4. If available, wear an activity device (Garmin Vivofit, Fitbit, etc.) to help with self-accountability. Set a target before you go that is realistic.
   
5. Eat as fresh as possible. Avoid fast food, especially packaged foods and foods high in fat and sugar.
   

And what about a workout when it’s just you and your tiny little hotel room?

20 minute routine without equipment:

Jumping Jacks - 30 seconds (light and easy)
Forward Lunge - 1 minute
Plank - as long as you can!
Body weight Squats - 1 minute
Pushups - as many as you can!
Squat and Shuffle - 1 minute
Repeat 2 more times!

Don’t forget to cool down and stretch after your quick workout. This will help you work out any sore or tight muscles and give you a moment to relax from the stresses of life.

For more information on this workout or personalizing your own, please contact Sarah with TrainKC at 913-593-7549 or [email protected].

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