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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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