We are creatures of habit and as boring as it sounds, we tend to like routine. I really believe that sticking to an exercise plan is so much easier when it becomes a habit, something that is part of our daily life. However, when you travel either for business, or leisure, then you break away from your normal routine and exercise is often the first thing to slip.
So how do you keep up the exercise routine when you are away from home? Here are some simple ways to stay on track:
1. Pack your trainers and workout gear. I NEVER go anywhere without my trainers. Make a habit of putting two sets of workout clothes and a pair of running shoes in your bag before you pack anything else. Then you have no excuse for not being prepared. The beauty of being a runner is that you don’t need much equipment to continue your sport. If you don’t run, then walking is every bit as good for you and you can do it anywhere anytime. It is also a fantastic way to explore a new city and see sights that you would miss if you were sitting on the Big Red Bus.
2. Try to book a hotel that has a gym. It doesn’t matter if it’s not as good as what you’re used to, it is a better option than not working out at all.
3. If you don’t have access to a gym a great alternative is to take some resistance bands with you. There is a whole range of exercises you can do in a small space with bands and body weight.. and bands don’t take up precious luggage room.
Heres an example of a simple workout that will keep you toned until you get back to your own gym.
Squats – body weight
Lunges – body weight
Seated row – bands around feet
Chest press – Bands behind your back either lying or standing
Bicep curls – bands
Tricep dips – body weight
Push-ups – body weight
Plank – body weight
You could do this circuit style or 3 x 20 reps. The bands wont be as much resistance as weights so higher reps will work best.
4. If you are holidaying, then book tours that are either walking or cycling. You would be amazed at how many kilometres you will cover without even realizing it. If you are away on business, plan your meetings to start a little later, or use your lunchtime to fit in a workout. Prioritizing your workout will mean you don’t get to the end of the day and realize there is no time left.
5. If you are based in one spot for a while, then think about a casual membership at a nearby gym.
6. Use the great outdoors. If you go for a walk or a run, find a park bench and do some tricep dips and push-ups. If there is a playground nearby, you can do Chin- ups. Use a set of stairs to get your heart rate up. You can run up and down them, do step up, or some knee repeaters.
7. Do a Tabata workout. This style workout is designed to get the heart rate up and burn fat in a short space of time. You can download the app to your phone (of course there is an app for it!). It consists of 20secs of high exercise followed by 10secs of rest, and goes for 4 mins, or 8 reps. I use it in my bootcamp classes and do either step ups, squats, knee repeaters, running on the spot. There are lots of options.
8. Do a class on YouTube. My daughter is always doing exercise classes in her room with nothing more than a mat, and her bedroom is small! She comes out all sweaty and raves about the latest exciting class she has found on her computer, from yoga to pilates to circuits.
You don’t need to be obsessive about exercising everyday, but if you can maintain your fitness while you are away, it will be so much easier to slip back into your routine when you get home. There really are no excuses…you can exercise anywhere, anytime, it just takes a little imagination and a dose of willpower.