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Fitness for your Travels

Stay Fit When You Travel!



The holidays are fun, some of us get to travel, and some of us prepare for lot’s of visitors. With these changes in our normal schedules we struggle to keep our exercise focus and find ourselves falling behind in our health goals. Taking 4 or 5 days off can take a full 2 weeks to get back on track. We may even find that our sleep is interrupted and we begin to feel sluggish.


Business Travel is Difficult

Here are some ways to minimize your weight gain while holding on to your current fitness level, that you have worked hard to achieve!

Don’t Let It Go!

Cardio-Focus Daily

Your Cardio focus will energize you for your trip and all the extra visiting and shopping you may be doing.  You want to get the blood pumping and moving through your body and your heart to increase you energy and to keep your lung power.


If you are a morning person, then stay on track with your habit by getting in 20 minutes of cardio with intervals- Participate in a movement or movements that will help let  reach your cardio fitness threshold. Achieve this through interval training. Using the Karvonen Formula  you will want to reach your cardio threshold goals with a series of 6-8 intervals.

  • Hotel steps are great for this, or the hotel gym using the cardio equipment
  • Elliptical or Treadmill (if you don’t jog, hit the incline on the treadmill and carry 5 lb weights in your hands, this will increase your heart rate)
  • Dance, find your music and dance, taking your moves down  towards the floor so your legs are going to work making your quadriceps do some work
  • Find a hill to walk up and down, add some weights if you can

Incorporate a  weight routine while you are traveling

If weights are not available then you will need to rely on your own weight to perform some of your exercise options, be careful with your moves so you do not risk injury to your body. Always modify if you feel you can’t do the moves.

  • Tricep Dips from a solid chair or steps 2-Sets of 12 fast to increase your heart rate
  • Bicep Curls, if you do not have weights, do you have rubber-bands? If not do you have some cans of food?  A small pulsing movement  if you do not have weights, contract the muscle and hold for 12 seconds, we call this Isometric squeezes.

These are a few suggestions to help you stay on track with your fitness goals. If you need a little more guidance download this workout for your use. Be sure to follow the guidelines you have learned for our own personal safety.

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