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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 July 23, 2019

5 Steps To Move Out Of Stagnancy In Life

5 Steps To Move Out Of Stagnancy In Life

In the journey of growth, there are times when we grow and excel. We are endlessly driven and hyped up, motivated to get our goals.

Then there are times when we stagnate. We feel uninspired and unmotivated. We keep procrastinating on our plans. More often than not, we get out of a rut, only to get back into another one.

How do you know if you are stagnating? Here are some tell-tale signs:

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  • If you have been experiencing chronic procrastination on your goals
  • If you don’t ever feel like doing anything
  • If you keep turning to sleep, eating, games, mindless activities and entertainment for comfort
  • If you know you should be doing something, but yet you keep avoiding it
  • If you have not achieved anything new or significant now relative to 1 month, 2 months or 3 months ago
  • If you have a deep sense of feeling that you are living under your potential

When we face stagnation in life, it’s a sign of deeper issues. Stagnation, just like procrastination, is a symptom of a problem. It’s easy to beat ourselves over it, but this approach is not going to help. Here, I will share 5 steps to help you move out of this stagnation. They won’t magically transform your life in 1 night (such changes are never permanent because the foundations are not built), but they will help you get the momentum going and help you get back on track.

1. Realize You’re Not Alone

Everyone stagnates at some point or another. You are not alone in this and more importantly, it’s normal. In fact, it’s amazing how many of my clients actually face the same predicament, even though all of them come from different walks of life, are of different ages, and have never crossed paths. Realizing you are not alone in this will make it much easier to deal with this period. By trying to “fight it”, you’re only fighting yourself. Accept this situation, acknowledge it, and tell yourself it’s okay. That way, you can then focus on the constructive steps that will really help you.

2. Find What Inspires You

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Stagnation comes because there isn’t anything that excites you enough to take action. If you don’t have a habit of setting goals, and instead just leave yourself to daily mundanes, it’s not surprising you are experiencing stagnation. What do you want to do if there are no limitations? If you can have whatever you want, what will it be? The answers to these questions will provide the fuel that will drive you forward.

On the other hand, even if you are an experienced goal setter, there are times when the goals you set in the past lose their appeal now. It’s normal and it happens to me too. Sometimes we lose touch with our goals, since we are in a different emotional state compared to when we first set them. Sometimes our priorities change and we no longer want to work on those goals anymore. However, we don’t consciously realize this, and what happens is we procrastinate on our goals until it compounds into a serious problem. If that’s the case for you, it’s time to relook into your goals. There’s no point in pursuing goals that no longer inspire you. Trash away your old goals (or just put them aside) and ask yourself what you really want now. Then go for them.

3. Give Yourself a Break

When’s the last time you took a real break for yourself? 3 months? 6 months? 1 year? Never? Perhaps it’s time to take a time-out. Prolonged working can cause someone to become disillusioned as they lose sight of who they are and what they want.

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Go take some extended leave from work. A few days at bare minimum; a few weeks or months will be great. Some of my ex-colleagues have quit their jobs and took months out to do some self-reflection. Of course, some of us might not have that luxury, so we can stick to a few weeks of leave. Go on a trip elsewhere and get away from your work and your life. Use this chance to get a renewed perspective of life. Think about your life purpose, what you want and what you want to create for your life in the future. These are big questions that require deep thinking over them. It’s not about finding the answers at one go, but about taking the first step to finding the answers.

4. Shake up Your Routines

Being in the same environment, doing the same things over and over again and meeting the same people can make us stagnant. This is especially if the people you spend the most time with are stagnant themselves.

Change things around. Start with simple things, like taking a different route to work and eating something different for breakfast. Have your lunch with different colleagues, colleagues you never talked much with. Work in a different cubicle if your work has free and easy seating. Do something different than your usual for weekday evenings and weekends. Cultivate different habits, like exercising every day, listening to a new series of podcasts every morning to work, reading a book, etc (here’s 6 Proven Ways To Make New Habits Stick). The different contexts will give you different stimulus, which will trigger off different thoughts and actions in you.

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When I’m in a state of stagnancy, I’ll get a sense of what’s making me stagnate. Sometimes it’s the environment I’m in, sometimes it’s the people I’ve been hanging out with, sometimes it’s my lifestyle. Most of the times it’s a combination of all these. Changing them up helps to stir myself out of the stagnant mode.

5. Start with a Small Step

Stagnation also comes from being frozen in fear. Maybe you do want this certain goal, but you aren’t taking action. Are you overwhelmed by the amount of work needed? Are you afraid you will make mistakes? Is the perfectionist in you taking over and paralyzing you?

Let go of the belief that it has to be perfect. Such a belief is a bane, not a boon. It’s precisely from being open to mistakes and errors that you move forward. Break down what’s before you into very very small steps, then take those small steps, a little step at a time. I had a client who had been stagnating for a long period because he was afraid of failing. He didn’t want to make another move where he would make a mistake. However, not wanting to make a mistake has led him to do absolutely nothing for 2-3 years. On the other hand, by doing just something, you would already be making progress, whether it’s a mistake or not. Even if you make a supposed “mistake”,  you get feedback to do things differently in the next step. That’s something you would never have known if you never made a move.

More to Help You Stay Motivated

Here are some resources that will help you break out of your current phase:

Featured photo credit: Anubhav Saxena via unsplash.com

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