Sponsored by Courtyard Hotels
As I worked in corporate sales, my job often required me to travel extensively and these are the practices I have somewhat perfected over years of experimentation.
These principles, practices, tips and hacks are things that I have learned over the past 10-12 years being Road Warrior myself.
For this post, I’m going to focus on how to fit in fitness when traveling. I know that once you start incorporating every one of these tips that we recommend, you will notice that your trips become more enjoyable because you’ll be more proud of the choices that you’re making. I promise you that.
- a banana
- an apple (70-90)
- About 2/3 of a non-fat caramel macchiatto at Starbucks (source: http://www.starbucks.com/menu/nutrition/20-under-200)
- About half of a small protein bar
- 2 Oreos
- 1/2 can of Pepsi
- 1 slice cheese pizza
- About 1.3 Buffalo Wings
- 1 oz serving of wine
- 1/2 bottle of beer
Top 10 Tips for Fitting in Fitness on the Road:
- Pack sneakers. That’s it. If you pack some “workout clothes”, great, even better, but if you just start with ONE thing, pack some athletic socks and sneakers. NOW you are set for some activity each day.
- Get yourself familiar with workout moves that can be done in the comfort of your room, with no equipment. You’ll see some links below to some AWESOME videos that have many moves you can mix and match- on your own, to do in a circuit style workout in your own hotel room.
- Embrace the mindset that recognizes “MORE IS NOT ALWAYS BETTER”. You are on the road for business or vacation, and that means, you likely don’t have time for or don’t want to spend 2 hours working out. There is no need to, and for this first post in our series, let’s focus on adding beginner steps and building from there. If you aim for 20 minutes a day while traveling, you can make a big impact- even if you need to break it up in to 10 minutes in the morning and 10 minutes in the afternoon. IT ALL COUNTS.
- Aim for QUALITY of activity, not quantity or extreme intensity. Remember, we are starting here and building up when we are ready to take things up a notch.
- In my experience, and from what many many trainers have told me, a circuit type of workout is far more beneficial and best for time crunched folks- vs. doing ONLY a “cardio” session or only a one-body-part weight session. If you pick several moves, and do them safely and with correct form, but you keep going in a circuit, you’ll find your heart rate gets UP there and you get a nice sweat going. You get both strength training and cardio. Winning.
- Scope out your hotel room before you go- I always book a property that is located geographically where I want, but that also has the features I prefer- for example- if you see on the Courtyard Hotels site here – I can see that they offer high speed internet (winning!) in the guest rooms and lobby, they have a pool (might want to pack swimming gear! Hello!), a 24 hour fitness facility, (winning), and the outdoors areas of the hotel look well groomed and nice for walking and maybe doing some walking and workout moves together. Trust me, once you are more familiar with some moves, you’ll understand that the world becomes your gym. When I click on a specific Courtyard Hotel location, like this one in Coconut Grove, FL. I can see that very specifically under “Fitness,” this hotel has: Cardio equipment, free weights, floor mats, heated pool AND tennis. When I pull up the map of the area I can see that there is a LOT of stuff close by and I’ll probably want to explore. See my next tip in #7 to build on this.
- When you know you are in a great area– choose to WALK vs. take a cab. NOW– this is where you want to pack accordingly. If you are in FL, walking several places, shoes and socks are KEY– you can get a blister easily if you walk further than you thought– pack band-aids but ideally be smart and pack good socks. They aren’t expensive, and you do not want to wear your dress socks that don’t provide wicking for sweat.
- In your hotel, it’s quite often faster to take the stairs to your floor and wow, what a GREAT workout for your heart and your legs and glutes. Take the stairs as much as you can. A lot of times I’ll look to see if there is a hotel parking garage- even if I don’t have a rental parked there, I walk up and down the stairs. Getting fresh air will refresh you.
9. Go Old School and love it.Sometimes the most “old school” moves are the best and need little space or equipment- think jumping jacks, burpees, push-ups, tricep dips, crunches, planks, running, walking etc.
10. Pack extra clothes and pack plastic baggies for your sweaty clothes. I like to let my sweaty clothes HANG TO DRY FIRST then put in the “dirty clothes bag” and in my suitcase. And then I pack dryer sheets to keep my suitcases and shoes smelling fresh. Thank me later for that one.
Now- here’s a bonus for you. Below I have listed some links to some of our FitFluential Ambassadors and their little-to-no-equipment needed workouts for you to save (be sure to subscribe to the FitFluential YouTube channel for more free workouts and recipes all the time.)
- Arm Workout with no weights
- Hot Bottom Butt Workout, no weights
- 5-Minute Fat Blasting Workout
- How to do a wall-sit
- Full-Body Workout with Celebrity Trainer Valerie Waters using a resistance band
- Mountain Climbers
- For the hotel gym- HIIT cardio workout with Steve Pfiester
- For the hotel gym, treadmill workout with Steve Pfiester
All of this is just the beginning. I think you can see, that this post alone gives you a lot of fun stuff to work on and start incorporating in to your next business trip or vacation- it’s doable, it’s not overwhelming, and all this ADDED activity will ADD UP. To sweeten the pot, our sponsor Courtyard Hotels has been kind enough to offer our FitFluential readers a prize! WOOT!
1 lucky winner will receive a $100 Gift Cards for use at a Courtyard Hotel and they are EVERYWHERE. Let us know in the comments below if your favorite fitting in fitness travel tips so we can all share the knowledge and make our trips better each time! (US only)