Tips for Staying in Shape While Travelling (Plus a Free Workout)

I’m hangin’ in Hawaii this week, and determined to fit in exercise on our holiday. Since I became derailed from my pre-vacation healthy eating plan, I know I’ll feel better if I make smart choices. I checked in with my friend Maria Schuba, a certified personal trainer, to learn how to stay fit while on vacation. Here are her tips:

• The most important thing to remember is to pack is your workout gear!
• Hit the grocery store, and fill your mini bar with healthy snacks like cut up veg, fruit, greek yogurt and almonds.
• Ask the concierge for a running map of the area. Consider this part of your sightseeing.
• Water, water, and more water! Airplanes and hotel rooms are a recipe for dehydration. Try to drink more than you normally do (of water, not the fun stuff).
• Write down what you’re eating and drinking. When you’re tracking, it keeps you more accountable.Try MyFitnessPal, it has a great tool for tracking calories.
• Check out the hotel gym upon arrival to see what’s available. Most hotels have at least a treadmill and free weights. No excuses.
• No gym? You can still get a fantastic workout by running (or walking) the stairs.
• There’s tons of excellent fitness apps out there. Download Nike Training Club. It gives you all sorts of workouts whether you’re a beginner, advanced, want to work your legs or cardio. You want it? It’s there.

Here’s an effective 20 minute workout you can do in your hotel room using just your body weight. Mix cardio with strength: 30 seconds of cardio, followed by two different strength exercises for 30 seconds each.

1. Jumping jacks – 30 seconds
2. Squats – 30 sec
3. Push ups – 30 sec

1. Butt kickers (run in place, kicking heels to butt) – 30 seconds
2. Lunges right leg – 30 sec
3. Tricep dips on a chair – 30 sec

1. Running with high knees – 30 sec
2. Lunges left leg – 30 sec
3. Bicycles ab twists – 30 sec

1. Skipping rope – 30 sec (motion that you have a rope, even if you’re without)
2. Sumo squats – 30 sec
3. Plank – 30 sec
4. Rest when needed, repeat 3 times.

Do you manage to fit in exercise while on vacation? If so, I’d love to hear how you do it. And doesn’t Maria look amaaazing?

Photo via Irene Austen Photography