Keeping Fit On The Move
Whether you are away on holiday or on business, it can be really difficult to find the time to squeeze in a workout or keep up your fitness routine. We always show our clients that it is totally possible to work out abroad without leaving your hotel room and even having your favourite television programme on too. Motivation can be hard though when you don’t have a trainer or the gym environment pushing you along. Here are a few handy tips that should help you feel happy, motivated and clean and lean:
Consistency is key. Even if you are travelling frequently try and schedule in 3 or 4 days a week for training and stick to it, no matter where you are in the world.
Be Safe. An injury could stop all your training immediately. If you have just started exercising make sure you build a strong foundation with stability exercises first. At Bodyism, we like to incorporate Bodyism miniband exercises to help strengthen the knees and hips before any workout.
Set challenges. Never done a handstand? Want to run a group event? Or maybe just touch your toes? Setting yourself challenges can keep you focused on your programme – and motivated to actually do it. Getting a friend involved can help you achieve those targets too.
Don’t overtrain. Too often we see clients who are excited to get back into fitness and want to workout everyday. This can lead to fatigue, injury and boredom. It is better to train less for a longer period of time than overtrain and stop after a few weeks.
Make it fun. Do things you enjoy. If it’s yoga, Pilates or HIIT – find what works for you. You’re not going to do it for very long if you don’t enjoy it! All of these can be practiced in your hotel room; there are endless great yoga and Pilates videos online.
Do your research. There are great online programs to follow either via membership sites, YouTube, downloadable E-books or through social media. Pick one thing at a time so you don’t get overwhelmed.
Don’t forget to eat clean. Getting fit is not just about the movement, it’s also about the food. Make sure you eat a good combination of protein and healthy fats with each meal. If you are travelling, why don’t you ask for their specialty fish? Opt for fresh locally-sourced produce and enjoy nutrient dense carbohydrates such as quinoa, brown rice and sweet potato. Drink plenty of water and try to limit your intake of coffee, processed foods, sugar and alcohol.
A Clean and Lean routine to do in your hotel room with the television on
Amazing Disco Lunges
- Start with your feet together hands by your sides and thumbs up
- As you step forward, as a normal lunge, your arms are going to swing upwards to beside your ears
- As you step back to the start position bring your arms back with you
- Repeat 10 per leg
‘This is a great move to get the blood moving as your heart is working hard to pump the blood up (to your hands) and down (to your legs),’ he says.
The Push Up
- Set hands one and a half shoulder widths apart and in line with your chest, shoulders and legs straight with weight distributed through hands and toes
- Keeps your ears, shoulders and hips in alignment
- Contract your stomach muscles
- Lower yourself so your nose almost touches the ground, keeping your body straight, then lift back up to start position
- Remember to keep your head up and belly button drawn in
- Breathe out as you push up to start position, and breathe in as you lower yourself down
Squat to Press (use dumbells or water bottles from the fridge)
- Begin standing with feet hip width apart, and hands at shoulder height, holding either a weight or water bottle. Keep your belly button drawn in throughout the movement
- Sit down into a squat by bending at the knees and pushing the hips back
- As you come upwards push the weight upwards above your head, then slowly lower the weights back to shoulder height and return to the start position. Repeat this for the stated number of repetitions
- Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms
- Your body should form a straight line from your shoulders to your ankles
- Lift your right foot off the floor and slowly raise your knee as close to your chest as you can
- Return to the starting position and repeat with your left leg
- Continue alternating for the desired number of reps or time
Repeat this circuit 3 times and you’ll be on your way to creating a lean, long, beautiful body.
Visit www.cleanandlean.com to read up on more exercise tips, buy a range of exercise equipment that you can use on your travels and enjoy the Clean and Lean range of supplements too.