Get Your Sweat on Anywhere

Some may think it is impossible. Others may think it is ridiculous. Not you, though. You’re in.

If training and living a movement-based lifestyle is important to you, you already believe in the power of The Workout. You might be curious, though, as to how fitness can thread into your holiday. 

If you want to sweat, your options are plentiful. Maybe you decide to take your training down a notch and focus on active recovery while on vacation. Or maybe you choose to slip in powerful 20-minute workouts each morning. Whatever your purpose, your workout does not have to be complicated. In fact, simple is almost always better.

Luckily, we need not max out our luggage allowance in workout gear to get in a solid workout while on the road.

Use what you bring: your luggage

If you have a similar packing strategy to myself, you can use your Ready for Every Occasion, Beach Day and Blizzard Travel Kit to benefit your muscles and bones. Use purses, satchels, backpacks and suitcases as sandbags, medicine balls, dumbbells, and barbells, respectively. If you follow a strength program, use your creativity to replace your gym iron for luggage iron.

TIP! Do you want more of a challenge? Play with the time under tension of each exercise (a fancy phrase to describe the pace of your movement). Slow an exercise down or speed it up to change the demands. Do you want a little more spice? Add in 15-30 seconds of “fun” between each exercise with a few burpees, jump lunges, squat jumps or jumping jacks.

Use what you find: the city

Local parks, quiet streets, and your accommodations will provide a canvas for creative, fun and entirely unique workouts. You can use tables and chairs for exercises requiring elevation and/or support, park benches as plyometric boxes or gym benches, stairs as, ahem, stairs and pathways or quiet streets for sprints.

TIP! Time-based circuits are excellent on-the-road workouts. Firstly, they are simple and playful. You perform each exercise for as many repetitions as you can for a short block of time. Secondly, these workouts can be as easy or challenging as you want them to be. Select 3-10 exercises or movements (you pick!). Perform each one for 30-60 seconds (you pick!). Decide how much rest and recovery time you want after each exercise or round. 

Time-based workouts allow people of varying fitness levels to train together safely. Grab your new travel buddy and share a sweat session in your beautiful new surroundings.

Use what you pack: tools and toiletries

Expand your workout creativity with lightweight and versatile tools that can be easily tossed in with your socks and that gift you’re going to pick up for your mother.

TIP! My favourite training buddies that take up little space yet pack a lot of function and joy (aside from my husband and kids, of course) include the following: skipping rope, TRX suspension trainer, travel yoga mat, resistance bands, tennis/massage balls, and travel-sized foam roller.

The key to sticking to it (and reaping the rewards)…

1. Get mentally prepared before you leave

Design a (flexible) workout plan. Review how you can make your new surroundings work for you.

2. Make it easy

For most people, training while travelling will be a new experience. Create a ritual or system that will help you stay consistent and avoid becoming overwhelmed. Write out the little steps you need to do that will lead you towards eventually working out.

For example: 1. Get out of bed. 2. Make coffee. 3. Drink 500mL water. 4. Review workout and set up gym (aka “clear floor” and “position luggage”). 5. Drink coffee. 6. Get dressed into sweat-worthy clothing. 7. Put on “This is my JAM” caliber music. 8. Workout.

By incorporating a ritual like this, you can avoid being tucked into bed pining, “Ugh. I have to workout. Well, I want to workout. I just (sigh), I also want to stay here.” That’s jumping ahead to step #8. Instead, your ritual guides you to focus on getting up and making coffee (step #1 and #2). Small shift. Big difference.

3. Do what you can

The intention of training while travelling is to have fun, get an energy-boost and support your current fitness level. However, if you need a break from structure or you feel stressed about getting in your workout, the best thing you can do for your body is simply to get out and move. Explore. Climb hills. Walk down curious roads. Movement is always the goal.  

Bonus: Download my workout guide below, personalized for travellers just like you!

JVR Magnet – On the Road Workouts

beachyoga
A young traveller gets her yoga on at the beach.

Jessica Van Raay, M.Ed, CSCS, Pn1, RYT is a lifestyle coach, professional speaker, adventurer, lover of water, wife and mom of twins. She is a movement aficionado who enjoys (most) physical and philosophical challenges. She has lived, worked, studied and played all over three hemispheres. Jessica owns Junction Lifestyle Coaching, an online company that focuses on community, sharing knowledge and opening conversations. You can join her community by following her on Instagram, and Twitter

Person standing in rice fields in Indonesia
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