Nothing throws off your workout routine more than travel. Whether you are on vacation or on a work trip, it can be hard to keep up your daily routine.
I recently got back from a 10-day work trip traveling across Colorado. Between work and site seeing in my free time, scheduling in a workout and trying to eat decent was tough. Do I wake up and enjoy a quiet morning coffee before heading into work with hopes to work out after a day’s work, or do I set my alarm early to head to the gym? This can be a constant battle for most people, and what I have learned over the past few years is you have to go in with a game plan. One thing that may have helped me this time on my travel was I signed up to run the Leadville Heavy Half Marathon on one of my free days….maybe it hurt me in the long run, recovery was rough. This helped me to stay on track with hydrating and making sure my body was getting the right amount of nutrients leading up to the race. I scheduled a time to get up every morning to fit in a workout and get used to the elevation and climate changes leading up to the race. This wasn’t too bad, as I am an early bird and once the sun is up, I’m up and was a bit nervous for the race and needed an outlet to get out the pre-race jitters. Staying on track after the race, well that was a bit more challenging. My body hurt and my mind kept battling on working out and eating healthy vs I earned this day off and this cookie. I pushed through and knew my body would recover a lot quicker with some activity and fuel and made sure to schedule in my daily workout. If I can do it, you can too. Here are some quick tips that can keep you on track with your fitness journey while traveling:
- Before your work trip or vacation starts, plan ahead! Put it in your mind you are going to work out while away, whether it is in the morning or the evening. Go in with your mind made up, “I am going to work out every morning at 6 am before the day starts”…or whatever it may be.
- Check into the workout facility options around where you will be staying. Does the place you will be staying have a gym? If so, does the facility have the equipment you prefer for your workouts? Are there local gyms, yoga studios, spin classes, CrossFit boxes in the area you can go to work out at? What are their schedules? Are there running trails nearby for an outside jog or walk? Know your surroundings; this will eliminate room for any excuses.
- What happens if there is no gym? Try these 20-minute circuit workouts with no equipment required:
- Option 1
- 20 air squats
- 15 burpees
- 20 crunches
- 20 dips
- Option 2
- 20 jumping lunges
- 20 pushups
- 30-second plank
- 20 jumping jacks
- Option 3
- Mix any of the variations above
- Try walking lunges or reverse lunges
- Switch our air squats for jumping squats
- Sub 20 crunches for 20 mountain climbers
Be creative!! Make sure to fuel your body with the correct foods and hydrate while traveling. A good goal to keep in mind, never eat 2 bad meals in a row! Log your workout journey to keep you accountable and on track. The hardest part is putting on the shoes and getting out the door, but I promise once the workout is complete you will feel refreshed and happy you fit it in.