Stay fit when you travel

Travel Tips

TRAVELWORKOUTS

When was the last time you woke up on a plane having no idea how you got there? Never! Travel is planned, your fitness should be too. This doesn’t mean it’s easy, but with a little organization and forward thinking, it can be a breeze! Let’s break it down into three categories:

1. Planning & Packing
2. Nutrition
3. Workouts.

There are a few things that are going to set a solid foundation during your travel and set you up for success. Those things are: healthy snacks, staying hydrated and crushing your bedtime. . . meaning making sleep a top priority.

Packing snacks is super important in making sure you stay on track with your nutrition goals. Many times on the road you can’t readily find food or need something to hold you over until you do. That’s where having some awesome pre-planned healthy snacks come in handy! Here are a few to try:

Almonds
Hard boiled eggs
Cashews
Veggies
Fruit
Trail mix (m&m and dried fruit free)
Beef Jerky
Almond/peanut butter
Protein bars (less sugar the better)

Staying hydrated is also super important. Traveling, especially on planes, can be super dehydrating. Keeping a water bottle by your side at all times and even setting reminders on your phone to drink is an easy and effective way to make sure you’re on top of your hydration.

Capping off an awesome, healthy day with great sleep is the perfect way to make sure you wake up ready to crush the next day. This is even more important on the road, when more times than not you need to be on your A-game. Simple tools like eye masks and earplugs are a great way to make sure nothing interrupts your sweet dreams! Backtracking when to go to bed is important too, 8 hours of sleep is recommended in order to crush the next day. Find out when you need to wake up and subtract 8 hours from that, set an alarm and sleep tight!

For nutrition and staying active on the road, Google, Yelp, and Facebook are going to be your best friends. When planning your nutrition, Google, Yelp, or ask about good supermarkets close to where you’re staying, this is a great place to stock up on healthy snacks and food for your stay. Also look up close healthy restaurants around where you’ll be so you have a plan set in order to stay on track with your nutrition goals. When looking in Yelp using the phrase 'farm to table' also helps find some great hole in the wall local healthy spots.

Finding a place to workout is also as simple as asking Facebook, Yelp, or Google. Searching for Crossfit gyms near your area is easy and a great way to get in a good workout and meet new people. If you don’t have time to venture out of your hotel to a gym, here are a few hotel workouts you can do in 15-30 minutes from warmup to cool down, in your room or in the hotel gym:

“Tabata This”
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Each movement is performed for 8 intervals before moving on to the next movement after a 1 minute rest.
Tabata score is the least number of reps performed in any of the eight intervals.

Tabata Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

3 Rounds for time:
Run 800m
50 air squats

In 7 minutes:
AMRAP Burpees

For time:
100 DB thrusters (35/25)

So, in summary, plan ahead, pack some snacks and hydration to keep you on track. Sleep like a baby. Scope out healthy places to eat, and plan some time to stay active on the road. Happy travels!

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About the Author

Carter Moore

Carter Moore

Carter is a LIV Athletic coach. He grew up as an active kid, playing all kinds of sports but focusing on karate. He fought all over the country and the world, but realized he needed to get stronger and faster to better his performance, that’s where he found Crossfit back in 2011. He loves coaching at a place like LIV because he is able to be goofy and give people the best hour of their day, while also giving them the tools to live healthier and more active lives.

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