|Traveling Fitness - How to Keep in Shape While on the Road!
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Traveling Fitness - How to Keep in Shape While on the Road!
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
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 entree be made into a smaller
portion. If it is dinnertime ask for the lunch-sized entree.
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
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
- 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
- 20 Jumping Jacks
- 20 Lunges: Keep your hands on your waist, step forward keeping a 90 degree 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, Certified Personal Trainer, and author of "Avoid The
Freshman Fifteen", has a proven method for avoiding college weight gain.
Visit www.AvoidTheFreshman15.com to learn more. She is also the head
Fitness Trainer for the nationís leading online fitness site
http://www.HitechPersonalFitness.com and board member of
Visit: http://www.hitechtrainer.com and begin meeting your fitness goals today!
Hitech Trainer Inc.
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