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15 Travel Fitness Hacks to Stay in Shape

15 Travel Fitness Hacks to Stay in Shape

As a naturally skinny guy who has always struggled to put on mass until recently, I’m scared of losing anything that I have gained from all of my hard work over the years. So how do you maintain your current mass or — if you have the opposite problem — lose weight while you’re traveling?

It can be a struggle, especially when you have no set schedule or routine. Plus, who wants to spend their vacation working out when there are so many better things to do? If you follow these travel fitness hacks and work out three to four times a week for 30 minute intervals, you’ll be able to stay in shape, or get into even better shape than you already are, no matter where you end up in the world.

1. Eat Nutritiously

Eating healthy foods is the most important part when it comes to being in shape. Without a proper diet and the correct nutrition, all else is lost. Nutrition constitutes between 80 to 90 percent of your diet. Eating well can be a pain while you’re traveling, so just do the best that you can and learn about a few go-to healthy meals that you can rely on in each country you visit.

2. Sleep Well

Getting a solid seven hours per night is optimal for great performance the next day and to ensure that your body has what it needs. The reason I say seven instead of eight is due to a recent study that came out that claims eight hours per night is hazardous to your health.

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3. Give Yourself Pep Talks

Finding the motivation to work out while traveling can be a pain. You need to self-motivate to make sure that exercise is a priority. Tell yourself that once you finish a short, 20 to 30 minute workout, you will reward yourself by eating some fruit or doing some awesome activity.

4. Go Running

When you arrive at a new place, running is the perfect opportunity to explore the local area. You can find new places to eat at or visit that you wouldn’t have known about before. Running can be done anywhere, so this is a really easy way to keep in shape.

5. Use a Park

It can be hard to find an area to work out in. If you do not have a hotel gym or any floor space where you are staying to work out, go to a park. If they have tree branches or monkey bars you can get in a killer workout that you’ll actually feel the next morning.

6. Stretch Out

From flying to taking public transportation, traveling can make your body cramp up very easily as you have to sit in small spaces for countless hours. Make sure that you are staying limber by stretching often. Your muscles need to extend and your body will appreciate a few minutes of stretching out here and there.

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7. Take Advantage of Hotel Gyms

If you’re lucky enough to be staying at a place that has a gym, you can avoid working out in the park and enjoy a workout in private. I’ve yet to be to an amazing hotel gym, but you should be able to get everything you need there.

8. Learn Body Weight Exercises

Exercises like push-ups are invaluable and will become your best friends while staying fit on the road. It’s easy to find a list of great exercises to use online that you can store on a notepad or in your cell phone.

9. Drink Water

Keeping your body hydrated will not only help shed fat, but it will also make you stronger. The majority of your muscles are made up of water, so take a refillable bottle with you wherever you go. It’s going to save you money too!

10. Take Up Yoga

Not only can yoga be calming, but it can be an intense workout that makes your entire body sore the next day as well. If you’re not too keen on doing things like push-ups, practicing yoga is a great alternative.

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11. Go Swimming

Swimming is an exhausting workout and one of the best ones that you can do. If you are staying where there is a pool or you are next to a body of water, jump in and go swim for 15 to 20 minutes. You’ll be exhausted!

12. Plan Ahead

When you wake up in the morning, plan out your entire day. Decide when you are going to be active and make it a large priority. Try to do one thing every day, whether that’s walking, running, or doing pull-ups on monkey-bars.

13. Walk Wherever You Can

If you are able to walk to wherever you want to go instead of taking public transportation, do it. Your body will be happy for the exercise and it will save you money!

14. Use an App

There are a ton of great fitness apps out there that are loaded with workouts that you do not need any weights for. They are also great at keeping you on track by telling you how far you have run and giving you motivational goals to hit.

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15. Enjoy Yourself

Some days it can be extremely hard to get motivated enough to work out. Just try to do the best that you can and keep these travel fitness tips in mind. If you have the option to eat healthy, do it. But if you have no other options, don’t feel guilty about it. Just go with the flow, it’s a vacation after all! You won’t be able to make every single workout or eat healthy every meal, and that’s okay. Your body won’t change overnight and you are there to appreciate the experience.

Featured photo credit: A&A Photography via flickr.com

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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