How to Stay in Shape While Vacationing

Now that summer is full swing, vacation season is here! Don’t let travel plans stall your fitness routine! Consistency is the key to seeing results from an exercise plan. Even if you have no gym available, I’ll show you how to get a fun ForeverStrong Workout to stay on track.

Just last week, I returned from a fitness camp led by one of my fitness mentors, Steve Maxwell. That’s us in this pic. 

It was on the beautiful island of Ikaria, Greece. Ikaria is one of the Blue Zones. Ironically, although many people on this island live well into their 80’s and 90’s, there was no gym to be found anywhere on this small island.

I travel light and boarded the flight with only my carry on luggage, so there was no room for me to take any of my usual fitness gear with me. No suspension trainer, no kettlebells, no resistance bands. Just my hotel room and the beach. I had to be creative with my workouts. 

Today, I’ll share my tips on how to get a full-body ForeverStrong Lift & Sculpt session without any traditional workout equipment.

First, be realistic in planning your workouts. It would be nice to think you are going to workout everyday while on vacation, but we know that’s not likely. So, let’s set a minimum standard: if you are on travel you only need two strength workouts per week in order to maintain your current fitness level.

Second, jot down a quick plan of what you are going to do for your workouts. Don’t try and figure it out as you go, you will end up wasting time and possibly forgetting a key component of the workout.

Your workout should include a Full Body LIFT from each compound movement category using your own bodyweight as the resistance.

Here’s an example of what your travel workout would look like:

Perform Three Sets of as many reps as you can for the all following moves. Perform this list in a circuit, doing one set of each exercise before moving on to the next exercise on the list.

At the end of this article are video tutorials on easier and harder versions of each of the exercises.

Upper Body Push: Pushups (for Chest and Shoulders)

Lower Body Push: Single Leg Squats (for Quadriceps and Calves)

Upper Body Pull: Single Arm Towel Row (for Biceps and Back)

Lower Body Pull: Single Leg Hip Bridge (for Glutes and Hamstrings)

Core Tension: Core Engaged Leg Lowers (for Abdominals)

For each movement category, you can swap out any other movement that fits that category, based on what you have available. For instance, you can do Pullups instead of Single Arm Towel Rows for back and biceps if there is a pullup bar available.

Special PERK for ForeverStrong Clients:

If you are a current client of ForeverStrong, let us do the work of designing your travel workout plan for you. Just give us 7 days advance notice and we will design a workout for you that coincides perfectly with your existing 8-Week ForeverStrong program. To request a travel workout:

1. Plan ahead – find out what’s available. Is there a gym with free weights? Will you be taking kettlebells, a suspension trainer or resistance bands?  
2. Send a text to 301-200-2223 with the equipment you have available, the start day of your trip and request a travel workout.
3. We will send you instructions  to download the interval timer for your workout and your customized ForeverStrong workout plan.

Finally, remember this: The magic happens during the REST and RECOVERY. If you spend time away from home, the best thing you can do to supercharge your fitness and health is get lots of rest, eat wholesome foods and hydrate well.

Treat your body like she’s your best friend. Take good care of her and protect her. If you do, she will be there for you when you need her the most.

Happy Vacationing! Be well and Train Strong! 

-Kelly Scott, Owner

P.S. Click on the video’s below for a twenty second demonstration of how to do each exercise. 

 

 

Whether you are currently at a gym, in a group exercise program, working with a personal trainer, or managing your fitness routine on your own, staying consistent with your exercise routine is the number one thing you can do to get results.

Our Personal Trainers have helped hundreds of people in Howard County and the surrounding areas lose weight, tone up, and become stronger.  Our neighbors in Highland, Clarksville, Columbia, Burtonsville, Olney, Ashton and Silver Spring love their personalized training program. Unlike group fitness classes, each client receives a custom program. We’d love to help you too. Call us at 301-452-5547 or email [email protected] to see for yourself. Mention this article for a free session!