Vacation

Holiday Travel Doesn’t Have to Destroy Your Fitness!

Vacations or business trips can throw our health and fitness goals for a loop, BUT they don’t have to!

Assess the situation: Is this a family trip with regular movement and activity as you explore? It could be best to let your body RELAX, REJUVENATE, and come back to your workouts stronger and ready to go.

However, we have numerous members and guest with heavy business travel schedules that can be harder to manage. This makes knowing how to stay fit on the road all the more important! It’s hard to build a routine and stick with it, so consider building a daily routine for no matter where you are.

It could be as simple as 15 minutes. If you have extra time in the day, fantastic! If not, you are firming up your routine and making strides toward consistent healthy habits.

Stuck in a Hotel?

First off, many hotels have fitness centers with free-weights, machines, etc for you to get a workout in, but even if they don’t that is no excuse to be lazy!

• Grab some paper plates from room service (even cardstock paper can do the job in a pinch). Use them as sliders to add intensity to your lower body mountain climbers, planks with hand or foot slides, slide back alternating lunges, squats.

• Grab a shower towel or belt and stabilize your lower leg lifts, or stretch the towel between two hands overhead and perform 10 get up sit up’s (lay flat with legs wide and straight, sit up with hands/arms extended over your head).

Access to a Pool?

Swim laps! Or if that’s not your thing, try to run laps/move through the water as fast as possible, or stand in athletic stance and move your arms forward and back (in a t-position) as fast as you can with water as resistance and similarly “flapping” arms up and down. The faster your move the more the water will resist you! Move slow for therapeutic range of motion, or bring some speed for high exertion strength training!

Have kids? They love to be tossed around in water and can be a great workout! But safety first!

No Equipment? No Problem!

Body weight can work great! Think pushups, lunges, split squats, dead bugs, plyometrics, and all kinds of other movements we already do at Ellipse! Add intensity by increasing repetitions, duration, or speed.

Keep it Simple: Choose 5 movements and perform 10 reps of each for as many rounds as possible for the time you have.

Or try out these body weight travel workouts we’ve already posted on the blog!
Workout 1
Workout 2

Stash Equipment in Your Luggage!

Get a resistance tube!

• These can easily be tossed in luggage. Resistance tubes usually come with door jambs allowing you to perform most exercises in the convenience of any room! With an anchored tube in a door you can perform tons of exercises including a chest press, row, pallof press, lat pulldown, shoulder press, tricep pressdown, and more. Using your own body as an anchor you can perform resisted squats, lunges, tricep extensions, shoulder press, and more!

• Ask your trainer for demos as needed. Create a workout by choosing a push, pull, lunge, hip hinge, and single leg exercise and perform 10 reps each. Repeat for time.

Get a mini band!

• You can add sumo/monster walks, hip bridge with abduction/adduction, resisted bicycles, standing foot taps, the options are endless!

• Find more band exercises by following these links!

Check out this video for some great suggestions, or this “Perform Better” article for tips on how to blast your glutes!

6 Strategies for Staying on Track Over Vacation

For many this time of year is a time to escape! A time to get away, explore, celebrate or otherwise enjoy themselves! And rightfully so! You should give yourself a break every now and again, and you should celebrate your health and fitness victories – but we want to give you the tools to preserve your hard work and help you get back on track upon returning!

1. Prep Meals Before You Leave

So much planning and preparing goes towards leaving town or the trip itself, but what about when you return? You will no doubt come back to a pile of work, laundry, shifted appointments, and/or approaching deadlines – set yourself up for success by freezing meals you can easily reheat when you get back! Soups generally work great for this!

2. Reasonable Expectations

Set small, achievable workout expectations during your vacation. Don’t expect to workout at the same intensity we do here every day while you are away, but plan ahead! Will you have access to a workout facility? You can easily do a total body workout with calisthenics and/or resistance tubes. Remember: even 20% of your normal workout load will make returning significantly less difficult and will help preserve the habit!

3. Pack Food

This is one of the most valuable skills to develop for those day or weekend trips! Find ready-to-eat foods that are healthy and appetizing to bring with you so you don’t end up at a fast food joint! Salads travel really well if you keep the dressing on the side, nuts and seeds are great go-to’s, and dried fruit or meat can be life-savers – but remember to check the labels for added sugars!

4. Imbibe Intelligently

Drink smart! Trade beer for wine or simple cocktails. Even tonic water is very high in sugar – it’s practically just coca-cola! Go for Seltzer/Club Soda instead and squeeze some citrus in there. Avoid pre-mixed as those are almost guaranteed to be sky-high in added sugar! Now the last tip here, and this is the big one: One glass of water before each drink will greatly cut down your overall intake as well as the impending hangover 😉

5. Don’t Punish Yourself

You are on vacation! Enjoy your favorite dinner or dessert – just moderate your indulgences! Plan for a healthy, trim breakfast and lunch if you’ll be dining decadently in the evening. Just don’t feel guilty about it.

6. Ease Back Into Your Routine

Upon returning? Go about 80% instead of 100% in sessions on your first week back, and FOAM ROLL/STRETCH! Your body will thank you and you will probably be ready to ramp it back up to normal intensity the following week if you take this approach.