Read on for some tips to train while traveling with your family, and a workout to keep you moving in the smallest of hotel rooms.
1. Make sure to pack your running shoes, light layers including a running jacket, and enough workout clothes for each day of your trip. If you have washing machine access, bring two pair of shorts, one set of Capri running pants, 2 sports bras, light rain jacket and light long sleeve layer. If you don't have access, pack one more of everything and wash by hand in the sink, drying while you play during the day. Remember gloves and Body Glide if needed.
2. Look at what your goals are of the trip and add in exercise time to the beginning or end of marathon days. Those are the days when you visit Disneyland, Legoland, or go for an all day train trip wine tasting.
3. If a runner or cyclist, look on a map of the cities you're visiting and where you would like to explore ( or revisit favorite spots of). Set your alarm a smidge earlier than the others rise and enjoy the peaceful time exploring the city. It is often at this time you can get a vibe of the architecture, character and diversity while getting the endorphin rush for the day ahead. Use mapmyrun.com, runfinder.com or ask the concierge where to go according to your distance.
4. Bring your headphones and iPod to ensure you can hear your music and get pumped in the hotel gym. Nicer hotels tend to have the basic, but the gyms can always be in dark rooms that are tucked away. The environment isn't motivating like when in an exercise class or your own home gym. BUT you can make a workout anywhere! Set your timer for 30 minutes to ensure you burn at least 250-400 calories.
|Sad Thera Ball Waiting to be Inflated|
But fear not- the multigym seat became a step bench and dip location, the wall a place for wall squats, towel a band to do lat pull downs on the multigym, and stretching area became the primary training zone! The following workout can be done at any hotel gym, or hotel room. Space is not key, your motivation is!!
Do Anywhere Workout
3 minutes step ups on bench/step
Reverse foot raise (on bench/step) stationary lunge- 20x each leg
Speed Skaters- 2 minutes
Push Ups- 1 minute
Stationary Caterpillars to 3 narrow grip push ups- walking back to jump- 20x
Towel Lat Pull Down- 20x
Reverse Jump Lunges- 20x each leg
Wide Spirit Finger Jumping Jacks- 2 minutes
Shoulder Dive Bomb Push Ups- 20x
Wall Sit with Scap Squeeze- 1 minute
Mountain Climbers-20x to Plank hold- 30 seconds
Have fun traveling and enjoy the adventures!
--- Erin Kreitz Shirey- Power Fitness PDX Master Trainer & Coach
firstname.lastname@example.org 503.70312.69 www.powerfitnesspdx.com