How to Stay Fit While Traveling

Are you excited for your next vacation, but you’re afraid you won’t be able to train? Well, that’s just an excuse because there are ways for you to stay fit while traveling!

Sometimes it's easy to forget your workout regimen when you are traveling, but this is a crucial moment in your fitness lifestyle. In fact, staying healthy and eating right while on the road can actually help you sleep better and get rid of jet lag faster. Remember, just because you aren't at home with your gym handy it doesn’t mean you are unable to workout. There are some easy things you can do to maintain your fitness and I am here to share with you how to accomplish it and why this is beneficial for you.

Health Benefits of Staying Fit While Traveling:
In case you didn’t know, being in shape makes it easier to adjust to time changes. Also, a good workout can help you sleep better. Whether you are traveling for business or for pleasure, waking up well rested can prepare you for the day. I understand that studies show that you can take a week off from your core fitness regimen without significant damage to your routine. However, if you can keep up with your physical routine you'll feel better and perform better even during your trip. Almost missing your flight shouldn't be the ONLY time you work up a sweat. We get it!!! It's hard enough to stay motivated around delicious food and parties, but add in your travel plans and you won’t be tempted to forget about your workout routine.

1. Pack the Right Tools 
Obviously you can skip the dumbbells, but there's plenty of light equipment you can bring with you. Your best bet is a jump rope. You burn the most calories per minute with jump rope than with any other sort of cardio. Another feather-light option to toss in your bag: resistance bands. And, in a pinch, water bottles make decent hand weights. 

2. Go Fast & Hard Without Equipment 
Even if you don't pack a single fitness tool, you can get a crazy-good workout with just bodyweight exercises. Just wake up half hour before your family does and do a few circuits. This is the time to shine and do a full body workout at a high intensity level. You have no time and want to activate your metabolism, so make every minute count! That’s exactly what I did in Búzios at my family’s beach house located on top of a cliff. I would take advantage of the hill and go up and down as many reps as possible to incorporate HIIT training in between circuit training, which consisted of: 30-60 seconds of pushups, 30-60 seconds plank hold, and 30-60 seconds of lunges per leg. Repeat three times.

3. Dance Whenever Possible
No Carnaval experience is complete without some samba dancing. Take a class or just show up at a club and learn from the locals — you’ll have so much fun you won’t even realize you had a workout until you find the sweat stains on your shirt. I went on full samba mode in Rio for the parade at the Sambódromo from 8pm until 7am nonstop. Let me tell you, that was a workout!! 🔥

4. Try Some Water Sports
The oceans cover two thirds of the planet and the natural resistance of water provides a great workout while exploring its depths. An hour of scuba diving can burn as many calories as a light jog. While slow, the meditative breathing required during your dive can relieve many of the stresses formulated by the real air-breathing world. If you’d rather stay above sea level, go for a jog along the beach or opt for an exploratory excursion on a kayak and/or my favorite: stand-up paddle board.

5. Stretch Post-Flight 
After a long trip, your muscles tend to be tighter than usual. When you get to your gate, ward off lower-back soreness with a forward fold: Bend at the hips and fall forward, hugging your knees and rocking side to side. Once you're at your destination, help your body and mind reset with two of my favorite yoga poses: downward dog and child's pose.  

Bottom Line
I’m not saying you need to jog on a human hamster wheel when you’re on vacation. That’s not an ideal way to start the day. I know you want to be able to relax and escape from the real world, which is more than fine! But if you follow these tips, you will be able to not only enjoy your trip but also have an active one — and guilt-free.

So, what are your favorite ways to stay fit while traveling? Tell me all about them ;)



The information presented is not intended for the treatment or prevention of disease, nor is it a substitute for medical treatment, nor as an alternative to medical advice.

This publication is presented for information purposes, to increase the public knowledge of developments in the field of overall health, strength and conditioning.

The program outlined herein should not be adopted without a consultation with your health professional.

Use of the information provided is at the sole choice and risk of the reader. You must get your physician’s approval before beginning this or any other exercise or nutrition program. This information is not a prescription. Consult your doctor, nutritionist or dietician for further information.

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