With the travel, vacation and holiday season upon us, it is equally important to incorporate some physical fitness into our play. When I leave for a trip, or my clients go on location, we bring our commitment to health and fitness with us. If we stay in great shape throughout the holidays, we will not make that same old mistake, which is gaining weight that we set resolutions to lose on Jan 1. Why not stay healthy and fit, and put all of that goal-setting energy to something new, like living your dreams?
Easier said than done? Try my top 5 travel workout tips, and my leg toning yoga routine to help you get motivated on-the-go.
1) Walk It Out
What is better than discovering and exploring a new city? And what better way than on foot. Whether it’s London, Paris, Maui or Chicago, the first thing I do to orient myself to my new location is take a long walk. Walking is one of the most underrated physical activities out there. Now I am not talking about a window shopping stroll, I mean a good brisk walk to get the lay of the land. You can certainly duck into that store, but not before you WALK IT OUT. This way, I know that no matter where I am, I have a routine I can do daily.
That’s correct. When we are dehydrated, we often mistake thirst for hunger. The minimum amount of water you should be drinking is half your body weight in ounces, which means if you are 120 pounds, you should drink at least 60 oz of water per day. That’s if you are not exercising. That amount increases with physical activity. Plus, travel is very dehydrating. So up your water intake.
3) Have a Healthy Snack On-hand
..Just in case. I found myself accidentally on a 4-hour car ride in a foreign country with nothing left in my bag but a square of chocolate from the plane. It was better than nothing, but I was so famished when I arrived at my destination that I ate an entire plate of dried fruits which was surely upwards of 800 calories! Supply yourself with: almonds, toasted nori, and kale chips. These snacks are easy to pack, have tons of nutrients and are fun to eat.
4) Get online
The internet is with you all the time now. There are some great exercise sites out there with either free or inexpensive content. I personally have downloadable routines that will work on a computer or an ipad, and many DVDs (including my own) are available for download. Easy. I created this for one of my clients who wanted to keep working with me when on location.
5) Check Out the Hotel Gym
Almost every place you travel will have a fitness center of some sort. Finding the time to set aside for your body creates a sense of stability that will allow you to have even more fun. When we feel grounded, we find freedom.
MY KILLER LEG TONING ROUTINE FOR GALS ON THE MOVE!
If you need a buddy, you can get this routine online at:
1. CHAIR to SQUATS
Start with your feet together. Sink down into an imaginary chair, so it is as if you were seated. Your butt and sit bones are sinking down towards your heels. Your arms are extended up towards the sky. Palms face each other or touch together. Firm your triceps and send energy out through the arms, as you continue to ground down into the earth. 5 breaths here, in and out of the nose.
For the Squats, stand up and step your feet hip-width apart. Then sink back down into a Chair position, and immediately use your legs and glutes to press yourself back to standing. Do 8 repetitions of this. After the 8th rep, you can pulse the seated Chair position another 8 times to get a little extra burn.
2. CRESCENT to LUNGES
Front leg is lunging at a 90 degree angle. The knee is aligned directly over the ankle. Look down at the feet. They should be about railroad track distance, not a tightrope. If you find yourself on one line, heel-toe your front foot out a little wider. Both hips should be facing the front. The back leg is firm; kneecap is lifted, heel pressing back. Arms are up by the sides of the ears. Palms face each other. Breathe here, lifting your sternum upwards, as you allow your sacrum to get heavy and sink downwards. 5 breaths.
To begin the Lunges, step your back foot up just slightly, staying on the ball of the back foot. Sink down with the front leg, until the back knee is nearly to the floor. Press firmly into the front foot to rise back up. Again, 8 reps here, and for more of a challenge, you can pulse for 8 at the end of the set.
3. TEMPLE to PLIE SQUATS
Bring your feet about 3 feet apart, planted on the floor with the toes turned out. Bring your palms together in prayer position, and bend both knees. Sink down with the lower body as you stay lifted through the upper body. Try not to sway your lower back or lean forward; tuck your tailbone under slightly. Engage your quads and your glutes. Breathe here, 5 breaths.
Keeping your feet in the same position, straighten the legs (without locking the knees), and lower back down 8 times. Really be conscious of using the glutes and backs of the thighs to bring yourself up. Pulse the down position for an 8-count if you are still feeling strong.
Safe travels and a healthy body.