Traveling can be a daunting task when it comes to staying on track with your fitness goals. Between the change in routine, new environments, and tempting treats, it can be challenging to keep up the healthy habits that you have established back home. However, with a little bit of planning and some essential tools, you can remain consistent and make progress towards your fitness goal even while on the go. Here are my top three tips for staying on track while you travel- fitness edition:
1. Plan Ahead: The key to staying on track with your fitness goals while on travel is anticipating potential obstacles. Before you leave for your trip, research your destination and see if there is a gym or fitness center nearby that would allow you to continue your workouts. In case there is no gym, pack some light-weight loop bands that can be used for resistance training exercises without weights. With loop bands, you can do various exercises in your hotel room, park, or any other spot where you have some space to move around. Plan your workout routine ahead of time as it will prevent indecision and save your time when your travel schedule is tight.
2. Stay Active: Apart from getting regular exercise, it's essential to keep moving throughout the day to maintain optimal health during your travels. Use elevators and stairs interchangeably to maximize movement on stairs. If you're exploring a new city on foot, consider taking a walking tour or hike to make the most of your experience while incorporating some activity. Sightseeing on a bike or cycling can be another good option to stay moving and get in some exercise too, depending on your destination.
3. Eat Healthily: Traveling can come with its share of unhealthy food options like fast food outlets, airlines' packaged meals, and so on. To avoid feeling bloated and ingesting junk, plan your meals ahead and bring some healthy snacks like fresh fruit, seeds, nuts, or protein bars with you. Make sure you're getting enough fluids by keeping a water bottle handy throughout your travels. If you have dietary restrictions, consider checking out local restaurants' menus in advance or finding out where you can purchase groceries to make simple, healthy meals.
While staying on track with your physical fitness goals might seem challenging when you're out exploring the world, it's entirely possible to maintain a healthy lifestyle. By packing light-weight loop bands for travel workouts, planning meals, and making an effort to stay active, you can make progress towards your goals even when traveling.
Remember to enjoy your trip, but don't let it become an excuse to skip self-care. With a little bit of planning and prioritization, you can keep up with your fitness goals and return home feeling rejuvenated and energized.
Here is a workout you can do anywhere in the world! Just bring your loop band!
Start with 5-10 minutes of cardio, such as jogging in place or jumping jacks to warm up your body and get your heart rate up.
Circuit One - Legs and Glutes:
1. Squats: Place the loop band around your thighs, just above your knees. With your feet shoulder-width apart, squat down to the ground and then back up. Do 3 sets of 15 reps.
2. Lunges: Stand with one foot in front of the other and the loop band around your ankles. With your back straight, lunge forward with one leg and then step back to the starting position. Do 3 sets of 15 reps on each leg.
3. Deadlifts: Stand on the loop band with your feet shoulder-width apart. Hold the other end of the band with your hands. Slowly hinge forward, keeping your back straight and bending at the hips. Return to standing position. Do 3 sets of 15 reps.
Circuit Two - Upper Body:
1. Bicep Curls: Stand on the middle of the band with your feet shoulder-width apart. Hold each end of the band with your palms facing up and curl up towards your shoulders. Do 3 sets of 15 reps.
2. Overhead Press: Stand on the loop band with your feet shoulder-width apart and hold each end of the band with your palms facing forward. Raise the band upwards until your arms are fully extended. Do 3 sets of 15 reps.
3. Tricep Extensions: Stand on the loop band with your feet shoulder-width apart, holding one end of the band with both hands. Extend your hands above your head and then lower them behind your back, keeping your elbows close to your body. Do 3 sets of 15 reps.
Finish with some stretching exercises to cool down your body and prevent muscle soreness. Stretch out your legs, arms, and back.
There you have it! A simple workout routine to help you stay active and fit while traveling, using lightweight loop bands. Remember to stay hydrated, eat healthily, and always listen to your body to prevent any injury. Have fun!