10 Travel Fitness Hacks: Stay Active on the Go

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The excitement of travel shouldn’t mean sacrificing your fitness goals. Whether it’s holiday gatherings filled with tempting treats or adventurous explorations that leave you feeling drained, maintaining your health is achievable with a little planning and mindful choices. Don’t let the change in scenery derail your progress; instead, embrace the opportunity to integrate fitness into your travel experience. Here’s how to stay healthy and active, even during the holidays:

  1. Bodyweight Workouts: Your Portable Gym: Forget the hotel gym fees or the hassle of finding a fitness center. Your own bodyweight is an incredibly effective tool for staying fit anywhere. Utilize your hotel room, a park bench, or even a quiet corner of your family’s living room for exercises like squats, lunges, push-ups (modify on your knees if needed), planks, and jumping jacks. Create a simple circuit of these exercises, performing each for a set number of repetitions or time, and repeat it a few times. You can easily find free bodyweight workout routines online for inspiration, tailored to different fitness levels and focusing on specific muscle groups, like those essential glutes!

  2. Travel-Friendly Tools: Your Workout Sidekicks: Packing light doesn’t mean leaving your fitness routine behind. Consider bringing a few lightweight and portable fitness tools. Resistance bands are incredibly versatile and can add intensity to your bodyweight exercises, targeting various muscle groups, including those glutes we’re working on! A compact travel yoga or workout mat provides a clean and comfortable surface for floor exercises, stretching, or even a quick Pilates session. These small additions can significantly enhance your workout options on the go. (I don’t leave home without them!)

  3. Meal Prep & Smart Snacks: Fueling Your Adventures the Right Way: While indulging in local cuisine is part of the travel experience, consistently making unhealthy food choices can hinder your fitness progress. Before you leave, consider packing some non-perishable, healthy snacks like nuts, seeds, protein bars (read those labels!), or dried fruit. If your accommodation allows, plan for some simple meal prep. Things like overnight oats (with protein powder, chia seeds & walnuts) and, pre-portioned salad ingredients, or even just having access to a grocery store for healthy staples can make a big difference in staying on track.

  4. Hydrate Consistently: Your Internal Engine Needs Fuel Too: Travel, especially air travel, can be incredibly dehydrating. Dehydration can lead to fatigue, headaches, and even muscle cramps, hindering your ability to stay active. Carry a reusable water bottle and make it a habit to refill it frequently. Staying well-hydrated will not only keep your energy levels up for exploring but also supports your overall well-being and can even help control those hunger pangs that might lead to less healthy snack choices. (I take an empty water bottle pre-loaded with Kion Aminos and electrolytes & add water once I am through security!)

  5. Prioritize Sleep: Recharge and Recover for More Adventures: Travel can often disrupt your regular sleep schedule. However, getting adequate rest is crucial for both your physical and mental well-being. Aim for at least 7-9 hours of quality sleep each night, even when you’re away from home. Prioritize creating a relaxing bedtime routine, even if it’s just dimming the lights and avoiding screens before sleep. Well-rested muscles recover better, and you’ll have more energy to enjoy your travels and stay active. (BodyHealth’s CALM can help!)

  6. Manage Stress: Exercise is Your Mental Escape: Travel, while exciting, can also be stressful. Navigating new places, dealing with travel delays, or simply being out of your routine can take a toll on your mental health. Incorporating exercise into your travel days is a fantastic way to manage stress. Whether it’s a brisk walk exploring a new city, a calming yoga session in your hotel room, or even a few minutes of mindful stretching, physical activity releases endorphins that can boost your mood and help you feel more relaxed and present.

  7. Boost Your Immune System: Stay Healthy to Keep Exploring: No one wants to spend their vacation feeling under the weather. Exercise, along with sufficient sleep and a diet rich in fruits and vegetables (even while traveling, try to incorporate these!), plays a significant role in strengthening your immune system. Make a conscious effort to move your body regularly, prioritize sleep, and make healthy food choices whenever possible to keep your immune system strong and ready for all your travel adventures.

  8. Fuel Your Energy: Consistent Nourishment for Active Days: When you’re on the go, exploring new sights and engaging in activities, your body needs consistent fuel to maintain energy levels. Avoid skipping meals or relying solely on sugary snacks for quick energy. Plan to eat regular, balanced meals and snacks throughout the day. Focus on incorporating protein (FIRST!), complex carbohydrates, and healthy fats to provide sustained energy for all your adventures, whether it’s hiking a new trail or simply walking around a museum.

  9. Be Flexible: Adapt Your Routine, Not Abandon It: Remember that travel is different from your regular daily life, and it’s important to be adaptable with your fitness routine. Don’t get discouraged if you can’t stick to your usual workout schedule perfectly. Instead of aiming for an hour-long gym session, perhaps opt for a 20-minute bodyweight routine in your hotel room. Be open to incorporating physical activity into your travel plans naturally, like taking the stairs instead of the elevator or walking to explore nearby attractions.

  10. Integrate Fitness Habits: The Synergy of Diet, Exercise, and Recovery: Staying fit while traveling is about more than just squeezing in a workout here and there. It’s about integrating healthy habits into your overall travel lifestyle. This means consciously making nutritious food choices when possible, prioritizing movement in your daily activities, and ensuring you get enough rest. When you combine these three elements – balanced diet, regular exercise, and sufficient recovery – you create a powerful synergy that supports your overall wellness and helps you stay fit and energized throughout your travels.

By implementing these strategies, you’ll discover that staying fit while traveling is not only possible but also enjoyable. Consistency is key, and even small, mindful efforts can make a significant difference in maintaining your progress and feeling your best. Embrace the journey and maintain your wellness wherever you go!

With these expanded tips, you can confidently maintain your fitness goals and enjoy a healthy, active travel experience.

Happy travels!

 

Unlock Your Body’s Potential: The Undeniable Benefits of Stretching

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We all know that satisfying feeling: the instinctive urge to stretch after a long sleep, a prolonged period of sitting, or when muscles feel tight. But what’s really happening in our bodies when we stretch, and why does it feel so good? Beyond just feeling good, stretching plays a crucial role in our flexibility, mobility, and overall performance.

Why Do We Stretch?

That primal urge to stretch is your body’s way of restoring balance. Whether it’s combating stiffness from inactivity or releasing tension, stretching increases blood flow, delivering vital oxygen and nutrients to your muscles while flushing out waste products. This process triggers the release of endorphins, your body’s natural painkillers, promoting relaxation and stress reduction.

What Happens When You Stretch?

Stretching elongates muscle fibers and makes connective tissues more pliable, increasing your range of motion. It also stimulates proprioceptors, the sensory receptors that improve your body awareness and coordination, leading to better movement patterns and motor control.

Flexibility vs. Mobility: What’s the Difference?

While often used interchangeably, flexibility and mobility are distinct. Flexibility is the ability of a muscle to lengthen without force, focusing on muscle elasticity. Mobility, on the other hand, is the joint’s ability to move through its full range of motion, requiring both flexibility and motor control. Both are essential for optimal performance and injury prevention.

The Importance of Stretching for Performance

For athletes and everyday individuals alike, flexibility and mobility are crucial. They improve body alignment, allow for precise movements, and aid in recovery. These qualities also enhance movement efficiency, prevent injuries, and boost overall performance. Beyond physical benefits, stretching contributes to better posture, joint health, and improved functional movement patterns, enhancing your quality of life.

Types of Stretching to Incorporate into Your Routine:

  • Static Stretching: Holding a stretch for 15-60 seconds to increase muscle length and promote relaxation.
  • Dynamic Stretching: Controlled, rhythmic movements that mimic the activity you’re about to perform, improving mobility and muscle activation.
  • Passive Stretching: Using external force (gravity, a partner, or a device) to deepen the stretch.
  • Active Stretching: Contracting the opposing muscle group to stretch the target muscle, improving active range of motion.
  • PNF (Proprioceptive Neuromuscular Facilitation): Alternating muscle contraction and relaxation to maximize flexibility gains.

Incorporating various types of stretching into your routine can significantly enhance your physical well-being, improve performance, and reduce the risk of injury. So, embrace that urge to stretch—your body will thank you!

Step Up Your Day: How Small Movements Lead to Big Results

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Ever wonder how much energy you burn outside of the gym? It all comes down to “NEAT” or Non-Exercise Activity Thermogenesis — the fancy way of saying calories burned through everyday activities. From walking the dog to cleaning the house, even minor movements add up throughout the day and contribute to your overall calorie expenditure.

Why is NEAT important?

Desk jockeys, listen up …you might think that gym time is enough, but neglecting movement throughout the day can hinder your progress. Here’s where NEAT comes in. By staying active during your daily routine, you can unlock a treasure trove of health benefits:

  • Burn more calories, all day long: Forget the all-or-nothing mindset. Every step, fidget, and chore adds up to a significant calorie burn, even outside of the gym.
  • Boost your overall health: NEAT isn’t just about aesthetics. It can contribute to better blood sugar control, a healthier heart, and easier weight management.

How to boost your NEAT:

The good news is, NEAT is everywhere! Here are some ideas to get you moving more:

  • Take the stairs: Ditch the elevator for a quick leg workout.
  • Park further away: Add a few extra steps to your errands.
  • Pace while on the phone: Turn those phone calls into mini walking breaks.
  • Fidget freely: Don’t be afraid to tap your foot or drum your fingers – it all adds up!
  • Stand up and move: Consider a standing desk or take short walking breaks throughout the workday.
  • Embrace daily activities: Cleaning, gardening, and playing with your kids are all NEAT opportunities.

Measuring NEAT:

While a “dressed up step count” isn’t the most precise method, aiming for 8,000-10,000 steps daily is a good starting point to track your NEAT activity.

Remember: Small steps = big results! Even simple movement boosts your body’s daily calorie burn, making you healthier.

Want more? Check out this NCBI research of this ISSA article on the subject!

You got this.

 

 

(Walk me!)

Live Life to the Fullest: How Weightlifting Can Help You Stay Active and Independent

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As we age, our muscles naturally lose strength and mass. This is called sarcopenia, and it can make everyday tasks like getting dressed or climbing stairs more challenging.

You might think sarcopenia is a problem for much older people, but it actually starts earlier than you might think! Muscle strength and power (how quickly your muscles can contract) start to decline around age 40. This happens because some muscle fibers, called type II fibers, shrink faster with age than others. These type II fibers are the ones responsible for powerful movements.

As we age, we can lose muscle mass and strength. This is called sarcopenia, and it can make everyday activities like getting dressed or climbing stairs more difficult. You might think this is just something that happens when you get really old, but it starts earlier than you might expect.

Around 40, our muscles can start to lose their power and strength. This happens because the type of muscle fibers used for powerful movements (like sprinting or lifting heavy objects) are more prone to shrinking with age.

But, here’s the good news: even though muscle loss is common as we age, it’s not inevitable! Recent research shows that strength training with weights can actually reverse some of the age-related changes in these muscle cells! This means you can potentially slow down or even prevent muscle loss by incorporating resistance training into your routine.

So my friends, it’s never too late to start strengthening your muscles. AND, the benefits of preventing muscle loss with age are clear: regular exercise, especially weight training, can help you keep your muscles strong and functional as you age. Imagine a world where everyone feels strong and capable well into their golden years!

Are ya ready to get started? Let’s ditch the “too old” mentality and embrace the power of lifting. TODAY.

Stay active, lift some weights, and keep your muscles happy! They’ll thank you for it later.

Carpe Diem,

Lisa

Conquer the Winter Blues: Unfreeze Your Fitness

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The icy grip of winter tightens, days dwindle like fallen snow, and motivation for that jog around the park? Buried deeper than a penguin in Antarctica. But hold on, fellow fitness enthusiast! Resist the siren song of hibernation, for within the winter wonderland lies a treasure trove of movement possibilities. Let’s ditch the doldrums and rediscover the joy of staying active, even when the thermometer dips lower than your willpower.

Indoor Oasis: Your Living Room Gym Awaits

No need to brave the blizzard! Transform your living room into a winter fitness haven. Dust off those trusty bodyweight exercises: lunges that sculpt and squats that strengthen, push-ups that defy gravity, and planks that chisel your core. Invest in a set of resistance bands for endless possibilities – bicep curls with a wintery twist, rows that banish holiday-season slouch, and leg presses that’ll have you conquering icy hills with ease. Embrace the cozy atmosphere: light some candles, put on uplifting music, and let your workout feel like a cozy dance party, fueled by hot cocoa and determination. Mmmm!

Embrace the Chill: Winter Sports – Nature’s Playground

For those who crave the crisp bite of fresh air, winter offers a playground of invigorating possibilities. Lace up your boots and hit the snow-covered trails for a cross-country skiing adventure. Imagine the crunch of snow under your feet, the rhythmic whoosh of your poles, and the breathtaking scenery surrounding you. Feeling playful? Grab a sled and relive childhood joy, careening down snow-covered hills with laughter echoing in your wake. Ice skating offers a graceful glide, a dance on a frozen canvas, where strength and artistry meet. And who can resist the thrill of a downhill tumble? (It’s all part of the fun, right?) For those of us in Texas, we may not have snow, but we DO have the cold right now!

Community Spirit: Warmth Within, Togetherness Without

Staying motivated isn’t a solo act. Find your community, your winter fitness family. Join a local indoor exercise class, a yoga studio offering candlelit sessions, or a dance group that grooves to frosty beats. Let the energy of others fuel your own, and forge bonds with like-minded individuals who share your love of movement, even in the coldest months. Don’t underestimate the power of virtual communities! Join online fitness challenges, share your winter workouts on social media, and connect with others who are also battling the winter blues. The encouragement and shared experiences will keep you warm and moving.

Building a Cozy Routine: Embrace the Slow Burn

Forget about pushing yourself to the limit in sub-zero temperatures. Instead, embrace the winter pace. Schedule shorter, more frequent workouts throughout the day. (Check out my 4-minute Instagram Tabata workouts, for example!) Take a brisk walk during your lunch break, do a quick yoga flow while the kettle steams, or squeeze in some bodyweight exercises while your morning coffee brews. These bite-sized bursts of activity are more manageable and add up to big benefits. Listen to your body, prioritize rest, and savor the slow burn of consistent movement.

My Winter Story: From Icicles to Inner Fire

Last winter, I fell into a familiar trap: the cozy hibernation mode. “It’s too cold to go for a trail run!” But one freezing morning, inspiration struck in the form of some girlfriends braving the cold, so I donned my warmest gear, laced up my sneakers, and stepped into the crisp air. The initial shock, a slap of cold reality, soon gave way to invigorating warmth. My lungs filled with icy air, my muscles protested, then embraced the challenge. And as I finished that run, while my cheeks were numb, I felt a fire rekindled within.

Challenge Accepted: Ignite Your Winter Flame

This winter, let’s challenge the narrative. Let’s banish the notion that cold weather equals fitness surrender. Instead, let’s embrace the season as an opportunity to move differently, to discover new joys of movement, and to build a cozy, sustainable fitness routine that keeps our flames burning bright. So grab your warmest scarf, your most determined spirit, and step out into the winter wonderland. Remember, the snow might be cold, but your inner fire is hotter than ever.

Ready for the Adventure?

Share your favorite winter workout tips in the comments below! Have a favorite cozy routine? A quirky indoor activity that keeps you moving? Let’s inspire each other and conquer the winter blues together! Remember, a little movement is better than none, and every snowflake we dance through strengthens our resolve. Let’s make this winter a season of movement, a testament to our unwavering spirit, and a celebration of the joy that comes from staying active, even when the world around us is frozen.

TABATA – A High-Intensity Workout That’s Perfect for Everyone

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You know I love Tabata workouts…and for SO many reasons beyond their efficiency.

Here’s why.  Tabata is a type of high-intensity interval training (HIIT) that is known for its efficiency and effectiveness. This type of workout consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of 8 rounds. This may not seem like a lot of time (just 4 minutes!), but it is enough to get your heart rate up and burn calories.  I fell in love with Tabata workouts when I was in the corporate grind and working a lot of hours. These workouts provided a great boost during the day while allowing me to stay in shape. Do several of these workouts throughout the day and VIOLA!

Another reason I love Tabata workouts is that they are great for people of all fitness levels. Because you work at a speed that is challenging for you, Tabata is accessible to everyone. In fact, it is often recommended for people who are new to exercise because it is a safe and effective way to get started.

Tabata workouts are also perfect for people with busy schedules. (This is how I came to love Tabatas.) A single Tabata workout only takes 4 minutes, so you can fit it in even on the busiest days. And if you have more time, you can string together multiple Tabata workouts for a longer session.

In addition to being efficient and effective, Tabata workouts are also a great way to get a full-body workout. The 20-second bursts of intense exercise work your heart, lungs, and muscles all at the same time. This makes Tabata a great choice for people who are looking to improve their cardiovascular health, build muscle, and lose weight.

Another reason I love Tabata workouts is that you can easily create a workout depending on fitness goals. I personally use the 2nd option below quite frequently. Here are two common ways to structure your Tabata workouts:

  • A/B: Choose two exercises to alternate between. You’ll do each exercise for 20 seconds of intense effort followed by 10 seconds of rest, for a total of 8 rounds. This is a great way to get a full-body workout, as you’ll be working different muscle groups with each exercise.
  • A/B/C/D: Choose four exercises to move through. You’ll do each exercise for 20 seconds of intense effort followed by 10 seconds of rest, for a total of 4 rounds. This is a great way to challenge yourself and your cardiovascular system, as you’ll be working different muscle groups in quick succession.

You can also choose any exercises you like for your Tabata workouts, such as:

  • Cardio exercises: Jumping jacks, burpees, mountain climbers, sprinting, rowing, jumping rope
  • Plyometric exercises: Squat jumps, tuck jumps, lunges, box jumps, push-ups, sit-ups
  • Strength exercises: Dumbbell rows, push-ups, squats, lunges, pull-ups, bicep curls

No matter which exercises you choose, make sure to listen to your body and take breaks when needed. Tabata workouts can be intense, so it’s important to pace yourself and avoid overdoing it.

Here are some ideas for Tabata exercises you could include in your next workout:

  • Push-ups
  • Triceps dips
  • Mountain climbers
  • Tuck jumps
  • Burpees
  • High knees
  • Bodyweight squats
  • Bodyweight lunges
  • Lunge jumps
  • Jump squats
  • Jumping jacks
  • Jump rope
  • Speed skaters
  • Box jumps

If you’d like to make your Tabata workout more strength-based, you can incorporate weights. Some of those exercise ideas include:

  • Clean and press
  • Dumbbell snatch
  • Front squat
  • Alternating reverse lunge
  • Push-up to mountain climber
  • Biceps curl

When doing Tabata workouts, it is important to listen to your body and take breaks when needed. If you are feeling lightheaded or dizzy, stop the workout and rest. You can also modify the exercises to make them easier if needed.

Tabata workouts are a great way to get a quick and effective workout that is perfect for people of all fitness levels. If you are looking for a way to improve your fitness, lose weight, or build muscle, Tabata is a great option.

Before you go, the trainer in me wants to share some additional tips to get the most out of your Tabata workouts:

  • Warm up before each workout with 5-10 minutes of light cardio, movements and dynamic stretches.
  • Choose exercises that you can do safely and effectively at a high intensity.
  • Focus on form over speed. It is better to do the exercises correctly at a slower pace than to rush through them and injure yourself.
  • Listen to your body and take breaks when needed.
  • Start with 2-3 Tabata workouts per week and gradually increase the number of workouts as you get fitter.
  • Be consistent with your workouts. The more you do, the better the results you will see.

With a little planning and effort, you can easily incorporate Tabata workouts into your fitness routine and start seeing results quickly.

Try it….as one of my mentors used to ask, “What have you got to GAIN?”

the answer: A lot.

 

 

 

 

 

 

P.S. Follow me on Instagram @Hlthchic for FREE Tabata workouts weekly.

 

What is Fitness?

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Fitness is a term that is often used interchangeably with health, but the two are not exactly the same. Health is a state of complete physical, mental, and social well-being, while fitness is the ability to perform physical activity without undue fatigue.

The components of “fitness” include strength, cardio, flexibility, and balance. Strength is the ability of your muscles to contract and produce force. Cardio is the ability of your heart and lungs to deliver oxygen to your muscles. Flexibility is the ability of your joints to move through their full range of motion. Balance is the ability of your body to maintain its equilibrium.  All four of these components of fitness are important for overall health and well-being.

There are many different ways to improve your fitness. You can join a gym, take fitness classes, or simply start exercising on your own. There are many different types of exercise, so you can find something that you enjoy and that fits into your lifestyle. There are also a LOT of free videos and inexpensive fitness apps to help guide you along the way. (I post free workouts on Instagram each week @Hlthchic!)

If you are new to exercise, it is important to start slowly and gradually increase the intensity of your workouts over time. It is also important to listen to your body and take breaks when you need them. Remind yourself,  “Every little bit helps. Every step counts”. It really does!

Improving your fitness is a lifelong journey. There will be times when you are motivated and times when you are not. But if you stick with it, you will reap the many benefits of a healthy lifestyle.

Here are some tips for improving your fitness:

  • Set realistic goals. Don’t try to do too much too soon. Start with small goals and gradually increase them over time.
  • Find an activity that you enjoy. Exercise should be something that you look forward to, not something that you dread.
  • Make exercise a part of your daily routine. Schedule time for exercise each day and stick to your schedule as much as possible.
  • Find a workout buddy. Exercising with a friend can help you stay motivated and accountable.
  • Listen to your body. Take breaks when you need them and don’t push yourself too hard.
  • Be patient. It takes time to see results from exercise. Don’t get discouraged if you don’t see results immediately.

Once you find the activities you enjoy most, make appointments with yourself to help stay on track. Improving your fitness is a great way to improve your overall health and well-being. Remember, building and maintaining MUSCLE (lifting weights) is a marker related to overall longevity. Today is some day. Carpe Diem.

Won’t you join me on this journey? It is a journey that is well worth taking.

Lisa

P.S. To understand how lifting weights and muscle impacts your overall health, see these prior blog posts: