Whether you’re traveling for business or pleasure, getting back into your workout schedule after a break can be challenging. Take this simple 15-minute exercise travel workout, compliments of Jeffry Anderson, certified personal trainer at Lifetime Fitness, with you when you go! Jeff recommends doing exercise first thing in the morning to avoid procrastination otherwise “it just won’t happen!”
No gym necessary.
Travel-Friendly 15-Minute Impact Workout:
Complete 5 Sets of the following:
No rest between exercises. 1-minute rest between sets.
- 20-30 Bodyweight Squats
- 8-12 Push-Ups (on your knees is fine)
- 15 Door Frame Rows Per Side
- 20-30 Jumping Jacks
- 12 Reverse Lunges Per Leg
- 15 Triceps Dips
- 30-60 Second Plank
Recommendations for eating healthy while traveling?
Jeff: “I travel about one week per month and trying to eat healthy on a trip is one of the most difficult things to achieve. Planning ahead is your best strategy. I pack vitamins, protein bars, and a protein shaker with enough protein powder for one shake per day. I wake-up every morning with a big glass of water and start the day with my protein shake.
It’s important to plan for cheat meals during your trip. It's ok to have your favorite cocktail or burger but try to avoid a full day of binge eating. If you eat unhealthy one day, try to curb it the next. Instead of fries, order a salad with dressing on the side. An hour after lunch you will be happy you did.
TIP: Before I even get hungry for lunch, I try to eat one of the healthy protein bar that I've packed. This helps me from making bad choices for lunch.”
Many hotels offer a complimentary continental breakfast. What is the best strategy to choose wisely with buffet options?
Jeff: “Try to stick with what you would normally eat for breakfast. If you usually eat two eggs, eat two eggs. Don't over-indulge just because food is in front of you. Eggs, Greek yogurt, fruit and nuts are a great option. Stay away from dry cereal, granola, waffles and bagels which are highly processed and lack protein and fiber.”
What is your recommendation for daily water intake to avoid travel dehydration?
Jeff: “When you travel you will be more dehydrated, especially when flying. My general rule of thumb is to drink at least .8 ounces of water per body pound of body weight. If you weigh 150 pounds you should be drinking at least 120 ounces of water a day. “
Jeff's certification with the National Academy of Sports Medicine includes specialties in CES (Corrective Exercise Specialist) and PES (Performance Enhancement Specialization). When he is not training at Lifetime, you’ll find him doing heavy bicep curls, heading to the beach or kicking back and enjoying margaritas. Jeff’s life motto? Work hard, play hard.