As the gleam of new year’s resolutions wears off and spring break approaches, don’t let vacations or long hours spent at your desk disrupt your fitness routine. Here are 10 quick tips for staying in shape while you travel, sit at your desk or are in the car (or starting to get in shape!) .We enlisted the help of the fittest people in town for how to look our best come summertime, how to maintain motivation and what to snack on while you are on the move. Take these words of advice and enjoy what good health feels like.
Fitness Pro: Kelly Phillips, Neighborhood Barre
Pro tip: Get an extra burn anywhere you are.
“In addition to your low-impact, strength training workout at the barre, we tell clients to practice the same principles you use in class anywhere for a little extra daily burn. For example, when you’re brushing your teeth or styling your hair in the morning, pop your heels up, either staying with your feet stacked and parallel to focus on your quads, or squeeze your heels together and press your knees wide into a diamond shape to focus on your inner and outer thighs. Pull your abs in and drop then lift in inch increments for one to two minutes; you’ll be feeling the burn in no time.”
Fitness Pro: Susannah Herring, Hot Yoga Plus
Pro tip: Start your day with five sun salutations.
“Take exercise in small chunks when you feel too busy or too overwhelmed to work out. Start your day with five sun salutations and repeat every few hours. It will take less than five minutes, but the sequence will slightly raise your heart rate and, more importantly, will clear your mind and reset and reground you for the rest of your day.”
Fitness Pro: Marieam Shohadaee, Marathon Pilates
Pro tip: Sit up straight and work your abs.
“If you are sitting at a desk or in cars, keep your posture in mind: don’t slump, and sit up right on your sit bones. As you are sitting, gently pull your abs in and release (and repeat). The only thing moving in and out is your transverse abs — practice holding in and breathing at same time.
Fitness Pro: Sara Hillyer, Cardio Barre Nashville
Pro tip: Try a mini-workout and move every hour.
“It can be so hard to stay healthy and focused while on the move. A few tricks I came up with: skip the hotel gym and try to get in two 10- to 15-minute ‘mini-workouts’ that you can do in your hotel room to jump-start your metabolism: one minute of burpees, rest 30 seconds; one minute of push-ups, rest 30 seconds; one minute of sit-ups, rest 30 seconds; one minute of planking, rest 30 seconds. Repeat two to three times, and you’ve got yourself a full-body workout on the go!
“Working a desk job can be the worst for maintaining a moderate activity level most of the day. I set my iPhone alarm on the 55 of every hour to remind me to get up and move for five minutes. I’ll choose something as simple as heading outside for a quick walk around the building, to breaking out some cardio barre sections by doing tendus, plies and releves at my desk … anything to keep my body moving every hour!”
Fitness Pro: Stephanie Heymann, Cardio Barre Nashville
Pro tip: Choose fun activities.
“To stay motivated, to keep moving and to sweat once a day, I choose activities that I find to be fun (like hiking with my dogs or friends, or taking a dance or barre class). They say, ‘If you love what you do, you’ll never work a day in your life.’ I like to think that applies to working out, too!”
Fitness Pro: Chris Moore, Orangetheory Fitness
Pro tip: Move in the morning and take the stairs.
“Over the course of my career, I’ve found that when traveling, sometimes simple can be better and much, much less stressful. With this in mind, here are the main tips that can help keep you on track until you get back to your home gym and environment. Wake up every morning 45 minutes early and go for a walk. Not only will this start your day off with a much clearer head and more energy, but performing low-intensity, long duration exercise before breakfast can really kick-start that fat-burning furnace inside of you and give your metabolism a healthy boost! And, take the stairs! Everyone knows that taking the stairs is beneficial over escalators and elevators, but few people actually follow this advice. Think of it this way, taking the stairs is actually a form of interval training; you are taking your heart rate up while going up and down the stairs, and then recovering whenever you get to your destination.”
Fitness Pro: Carrie Ward, The Bar Method
Pro tip: Use your own body weight.
“Use your own body weight for resistance to build muscle at home or on the beach. Push-ups, reverse push-ups (Sit on the ground with your feet in front of your knees, place your hands under your shoulders. Lift your seat off the ground and shift back so your shoulders are over your wrists. Bend and extend your elbows to engage your triceps and tighten up the backs of your arms!) and Bar Method thigh work can all be done at home and on your own without any props or weights!”
Fitness Pro: Kady Decker, Pure Barre
Pro tip: Do your research and plan ahead.
“Do research before your trip, and find fun, new studios or gyms to try out while on vacation. This way, you can pack appropriately and look forward to adding something new into your workout routine while on break. Even better, if there is the option to sign up and pay in advance, do it! You are more likely to make fitness a priority while on vacation if you make the commitment ahead of time.”
Fitness Pro: Nikki Manscill, Sumits Yoga Nashville
Pro tip: Take five or 10 minutes in the morning for some self-love.
“By loving ourselves more, getting on our yoga mats, eating healthier, hitting up Percy Warner for a quick hike, sitting in stillness, wherever we find our self-love, we will find our motivation for how we want to treat ourselves. Starting the day with even five or 10 minutes to release all thoughts from the mind can benefit us all tremendously. Something about knowing we can release everything and focus on our breath allows us to have moments of clarity when we become so caught up in something stressful and think a bit more clearly. Also, if in a time crunch, there is nothing better than a run through Sun Salutations A and B to get the heart open and the joints warmed up for the day.”
Fitness Pro: Jon Sexton, BOOST FitClub
Pro tip: Move, stay accountable and have a plan.
“There is no doubt that life can get in the way of your time to exercise. The key is to not allow this to be your daily excuse. Here are some tips to help you overcome these battles when you travel and/or work a sedentary job: eat right, move (parking in the last spot of the mall parking lot can add a quarter-mile to your day; getting up every 15 to 20 minutes and walking around can add an additional two miles — we just added 10 miles of walking to your work week!), hydrate (women need .5 to .75 ounces per pound, and men need .5 to .6 ounces per pound), stay accountable, have a plan (try my workout video B12) and sleep!”
Take the advice of these fitness experts to keep your body in shape and your mind healthy. And if you are looking for a workout routine to do on the road, click here. Here’s to your health!
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