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Cari Fit

Cari Fit

Fitness Advice, Workout Tips, and Inspiration

travel workout

Stay Fit When You’re On The Road

I know many of you travel for work. Some almost every week and others only occasionally. But, regardless of how often you travel – you should commit to staying fit while you’re away from home. One week of missed workouts here and there can add up and will prevent you from achieving your goals. The most common response I get when I tell my clients to workout when they have to travel for work is “I just don’t have time” followed by “I’ll be too tired” and “My hotel doesn’t have a good gym”. Excuses, Excuses! So, to make your next week out of town a healthy and fit one – I recommend doing this:

#1  Do Your Workout in The Morning.

In the evenings you are more likely to have meetings, dinners and extra work to get caught up on. Or, you may just be really tired at the end of the day. Even if you already have to be up for a 7am meeting – you can still go to bed 20 min earlier (close those laptops!) and get up 30 minutes earlier. Even a quick 30min workout each morning is way better than doing nothing.

Try to workout every day that you are out of town, so that you get into a routine. Any workout will do – as long as you get your heart rate up and break a sweat.

#2 Watch Your Diet.

Just because you are traveling (even if it is for vacation), doesn’t mean you need to pig out. Nothing is worse than coming home and realizing you gained 5lbs. Start your morning right with a light snack (pre-workout) like a piece of fruit or cereal and then eat every 2-3 hours. Most business travelers only have time for scheduled meals or their meals are also business meetings. When that is the case, most people end up eating 3 large meals a day, which is bad for your metabolism and waistline and will make you feel sluggish all day.Instead, take snacks with you to work. Stop by a drugstore or Target and get some nuts, trail mix, fruit, small boxes of cereal (low sugar) and other healthy treats and stash them in your breifcase or at your temporary desk at work. Then, eat a snack every 3 hours and eat lighter during the company lunches and dinners….

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Sample Travel Workout For Runners

Sample Travel Workout For Runners

Below is a sample intermediate/advanced workout for those that like to run. You can swap out the running for any other form of cardio. If you are doing high intensity cardio (stairs, jumprope, etc) do the workout in an interval format (2-5 minutes of cardio then mix in some weight training). If you don’t have weights – use a resistance band and make sure it’s hard enough so that when you get to around 15 reps it burns. Always choose a lighter band, because you can make it harder by pulling out the slack between your feet or just gripping the band farther down from the handles.

MONDAY:
4 miles easy. Warmup 5min at 5-6mph then do steady run around 5.5-6.2mph the whole way. Finish with 3min walk.<
Abs: Do 20 leg raises, 20 v-ups, 20 toe touches. Repeat all 3x.

TUESDAY:
3 miles with Hills. Warmup for 5 minutes. For first set of hills: put TM on 10% incline. Alternate 1 minute run (5.0-6.0 mph but increase speed as you go) with 1 minute walk. Do this for 10 minutes. Then, second set of hills: keep speed at 5.0 mph and alternate 1 minute flat with 30 seconds of 12%. Do this for about 10 minutes or until you are close to 3 miles total. Finish with walk/cooldown.
Weight Training
Chest: 3 sets 20-25 pushups
Back: Bent over rows with 15-20lbs in each hand (keep back flat and knees bent). Do 3 sets 10-15 reps.
Bicep: Bicep curls with 15-25lb weights. Do 3 sets 10-15reps.
Tricep: Overhead tricep dips with 1 20-25lb weight. Do 3 sets 10-15reps.
Abs: 25 crunches to the center + 25 crunches to left (oblique twist) + 25 crunches to right + 1 60 sec. plank. Repeat 3x….

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Tips For Staying Healthy Over The Holidays!

I know most of you are making your last minute plans for the holidays now, which probably includes some travel, meals with family and parties with friends. But, just keep one thing in mind: Your Health! I’m not saying you have to starve yourself over the next week, but don’t do the opposite either and eat loads of crap! Find a happy medium where you can enjoy a few holiday treats without sabotaging your weight and fitness goals. I know it’s going to be hard for me to eat healthy because I will be with my family, so my plan of action is to eat way smaller portions and get in a few extra workouts where I can break a sweat. I’m packing my resistance band, jumprope and kettlebell. I plan to keep it simple and stick to basic arm/leg exercises mixed in with some training runs, depending on how my knee is. Try to do a mix of cardio and strength training, where you can keep up your heart rate and blast calories. Here is one of the sample workouts I plan to do:

…

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