Travelling, whether it is for pleasure or business, is something we all inevitably have to do at some point. If it is just for a week, no problem, relax and enjoy exploring somewhere new.
But in this modern age of globalisation, some people find themselves on planes every week. Living the hotel life can ruin our carefully planned fitness and nutrition routines. There may not be gym equipment to hand, you might not have kitchen access and you may experience interrupted sleep from being in an unfamiliar bed.
KEEPING FIT AND STAYING IN SHAPE EVEN IF YOU ARE ON THE ROAD
GETTING FIT ANYWHERE AND ANYTIME
You will have to be more resourceful and organised, but the reality is you can take your fitness routine with you anywhere and just because you are away from home and on the road, doesn’t mean you slip back into unhealthy habits. Here are some awesome tips to keep yourself in shape while travelling.
HAVE A GO AT INTERMITTENT FASTING
When you are travelling, your eating times and meal plans are all over the place. With so much to do, I often find lunch becomes whatever I can get my hands on as I race from one appointment to the next. Intermittent fasting will give you much more flexibility with your food choices. It speeds up your metabolism and helps burn fat.
Ease into it. Start by eating your meals in the same 12-hour window each day. Then reduce the feeding time to 11 hours. Keep bringing the window down, until you are eating all of your daily food intake in an eight-hour window. It doesn’t matter what time of day your eight-hour feeding window is, just make sure you get 16 hours of fasting done.
Aside from helping you stay in shape and keeping your metabolism up, intermittent fasting also helps combat jet lag and gets your body adjusted to a new time zone quicker.
MAKE EXERCISE A CONSTANT FEATURE OF YOUR DAY
It doesn’t have to be in a gym, it could just be a 10 or 20-minute high-intensity callisthenics workout in your hotel room, but make exercise a feature of every day. If this means getting up earlier, then it has to be done.
I can’t count the number of times I have gotten up well before the sun came up to get in the hotel gym or complete the desired number of bodyweight squats, lunges and pushups before I started the day. You will feel better for it, even if the first few moments of dragging your head off the pillow feel like torture.
EAT BEEF JERKY
Beef jerky is a great high-protein snack which you can grab while on the move. It will keep hunger at bay and reduce any cravings you may have for sugary soft drinks or chocolate on the road. Find a brand of beef jerky that isn’t loaded up with sugar and make it your go-to snack on the road.
TRACK YOUR WORKOUT PROGRESS
You can’t compare your on-the-road workouts with your workouts at home where you have access to a full gym and all it entails. It can, therefore, be tricky tracking workout progress while travelling. I have a travelling workout log, which logs all my travel workouts (which are mainly bodyweight exercises), so I can clearly see where I am making progress.
From a year ago today, I have come a long way, going from sets of 15 push-ups with two minutes rest between each set, to handstand pushups with no more than 90 seconds rest. This is a constant source of fitness motivation while travelling and something I would recommend to anyone.
Health and fitness aren’t all or nothing. There are grey areas and a large amount of my fitness progress has come from being resourceful and “making do” with the equipment and the time I have. A short bodyweight workout in a hotel room is better than nothing at all, as is a 15-minute swim, or even walking up a flight of stairs instead of taking an escalator.
Once you get it into your mind that your fitness journey is a constant in your life, you will find you can make gains and progress anywhere on earth.