Traveling Fitness
Whether you travel for business or pleasure, being on the road usually leads to one thing: weight gain. From missed workouts to large restaurant meals, travel days often become high calorie days. Next time that you go on the road keep the following tips in mind, and come home leaner than when you left!
TIP #1: STICK WITH CIRCUITS
When you find yourself in a poorly equipped hotel exercise room, make the best of it. You are not going to be able to get in a normal workout like you would at your local health club, so you will have to make do with the available equipment. A great way of doing this is to workout in a circuit. Most hotel exercise rooms will have at least one piece of equipment for each body part, and they are usually as empty as a ghost town, so a circuit will work well. Do one set on each body part, and then hop on a bike or treadmill for 10 minutes. Repeat this two more times, and you will find yourself sweating up a storm.
TIP #2: BURN CALORIES EVERYDAY
If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to burn calories everyday. There are many different ways to fit some calorie burning into your day. Go on a brisk walk after your day's activities. This is a great way to see a new city, and also a great way to burn off the rich dinner you just ate! Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.
TIP#3: WATCH PORTION SIZE
Eating out is a must when traveling. Whether you are visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all, that isn't the easiest on your waist! When you order your meal ask the waiter or waitress to bring you a to-go box with your meal. This way you can take half of the meal and place it safely into the box before you even begin to eat. You will have no choice but to eat a healthy portion, and you have your next meal taken care of. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.
TIP #4: AVOID FRIED FOODS
While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the inevitable weight gain brought on by the burgers and fries. When you travel, keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.
While traveling you are most likely to be burning less calories each day than you would normally burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge of weight gain. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry, so you can see that consuming fried foods will drastically increase your calorie intake. If I still haven't convinced you to pass on the French fries, keep in mind that heartburn and indigestion are never fun, but how about experiencing them on an airplane, bus, or train ride!
TIP #5: BODY WEIGHT ROUTINE
When your hotel doesn't have an exercise room, and you still want to get in some type of workout, try this body weight routine right in your hotel room:
· 20 Jumping Jacks: you remember these from grade school! Start jumping!
· 20 Push Ups: Get on the floor, keep your back flat, and push!
· 20 Jumping Jacks
· 20 Crunches: Keep your hands behind your head and breathe out as you crunch up.
· 20 Jumping Jacks
· 20 Triceps Dip: Place your palms on the edge of a chair, bend at your elbows and push yourself back up!
· 20 Squats: Stand in place, with your knees shoulder width apart, squat down!
· 20 Jumping Jacks
· 20 Lunges: Keep your hands on your waist, step forward keeping a 90degree bend in your knee, and press yourself back up!
Next time your work or pleasure takes you away from home, keep these tips in mind and be pleasantly surprised with your results! Have a great trip!
Diana Keuilian, author, ACE certified Personal Trainer, and co-founder of HitechPersonalFitness.com offers online personal training and nutrition programs that fit your budget and schedule. Whether your goal is to lose weight, firm and tone, or to build muscle, HitechPersonalFitness.com will build a custom designed program just for you. Visit: http://www.hitechpersonalfitness.com/ and begin meeting your fitness goals today!
Related Articles:
The Interconnection Between Bodybuilding And Fitness
Enthusiasts of bodybuilding know of the hard work that is required to achieve and maintain the sculpted bodies for which they aspire. A regimented diet is certainly a large component of bodybuilding ? cutting fat and focusing on lean protein to feed the muscles of the body and maximize nutrition. But when it comes to achieving the ideal look that most bodybuilders are after, the connection between bodybuilding and fitness is undeniable.
Fitness From Relaxation and Stretching
No one, I think, would disagree with me when I say that the pace of modern life, especially in the big cities, is destructive. Why, but why is everyone intent on doing something all the time? Do they imagine they are missing something if they go to bed with a book, or sit and think, or just sit? Some people cannot tolerate being alone. Their own company is inexpressibly boring and depressing. But why? If only these unfortunates could catch even a solitary glimpse of the rich inner life of the spirit, and the awesome power of clear thought.
Countdown To Summer Fitness Challenge! How To Get Fit And Lose Weight In 6 Weeks.
How about those fabulous bike rides in the park! What about grilling barbeque on the deck? Are you down for a little surfing and tanning on the beach? Summer will be upon us in less than six weeks. Not only do we want to enjoy the warm months that are rapidly approaching, we want to look like we are enjoying them.
Setting Fitness Training Goals
Under the surface, every body is built the same. Each of us has an athlete's body buried down there somewhere — and we all have the ability to move like athletes.
Lady Marie Stubbs Launches A NEW Electronic Book On Home-Fitness For Women Of 50 And Over.
The book, by best selling author Lady Marie Stubbs and her fitness coach Jason Paris, is aimed at women of 50 and over who wish to get fit and toned in their own home rather than the gym, and without the need for specialized equipment. It consists of easy-to-follow instructions, with photographs, for a range of exercises for any level of current fitness or ability.
What Are The Health And Fitness Issues That Concern Americans The Most?
Health and fitness are clearly central themes for every single one of us, if the number of available opinions on the subject is anything to go by. The deluge of new health and fitness articles published each month can be a little overwhelming. How is a person supposed to wade through all the information to find the nuggets he or she was looking for, without losing your mind in the process? We have done a little of the data crunching for you, to offer you our compact guide to articles on health and fitness.
Man Fitness, Something For Every Man
What is something just about every man wants yet few ever achieve it? Man fitness but the reason for failure isn?t because their body?s are hard to get fit it?s more often than not because they don?t prioritize fitness. That can happen because they are too busy, they are working too many hours, family commitments interfere, or it can just be because of laziness.
There's A Whole Array Of Fitness Programs Offered By Treadmills
For most of the people, fitness requirements are soaring day by day with the incessant urge to possess a good physique and look better. With great variation in physique and personality of folks, fitness grievances of people also happen to be different from each other. With these differing needs, they long for different and highly specialized forms of fitness workouts.
Fitness the Goddess Way: Movement vs. Exercise
I was excited to hear the esteemed speakers at the Fall 2004 Omega Institute Conference. The "biggies" of the women's movement such as Gloria Steinem, today's best-selling authors and who's who of empowering women doing inspiring work were.
Adaptive Marketing LLC Offers Consumers Five Important Fitness Tips
Adaptive Marketing suggests that a clear set of guidelines is essential for any exercise regimen.
Passport To Better Health And Lifetime Fitness
Learning a few great tai chi moves is the passport to better health and lifetime fitness. Tai chi is not about being macho and bullying your boyfriend or husband when they upset you. It is more than that, and learning the technique is not to show your little brother who bullied you for ever that you are now the boss, but also teaches you self-discipline.
Ab Fitness Market Gets KO'd
BSF Marketing launches new boxing ab exercise trainer
Falun Dafa; More Than Healing And Fitness
In 1992, Falun Gong also known as Falun Dafa, an ancient holistic practice was introduced to the public of China. Falun Dafa teaches one to be more truthful with our thoughts and feelings, to be more kind and compassionate to others, and more tolerant and rational in daily life which helps one to endure the hardships of life.
Black America, Body Beautiful: How the African American Images is Changing Fashion, Fitness and Other Industries -- New Book, Website and Blog
Black America, Body Beautiful: How the African American Image is Changing Fashion, Fitness and Other Industries is a new book, along with its accompanying website and blog, about a people's struggle in finding their particular preference for body image and recognizing their body images, body types and standard of beauty are greatly influencing today's fashion, advertising, fitness, television and movie and political industries.
StarTrac Treadmills Aim To Please the Physical Fitness Guru
One of the leading and most acknowledged brands in the fitness market, StarTrac treadmills are extremely popular in health clubs and gyms across the world. First introduced in 1974, the StarTrac company was created by the makers of the LifeCycle stationary bicycle.