Healthy Tips for Traveling
Q & A with Promix Founder & CEO, Albert Matheny
“I’ve been traveling so much for work lately that I can’t find time or energy to workout. What are some go-to moves I can do while traveling in a short amount of time to keep me on track?”
This is something we all struggle with, but remember, working out DOES give you energy AND it improves your mood.
Also remember, just like small nutritional choices you make on the road, working out for even 5, 10, or 20 minutes is better than nothing. You don’t need the perfect amount time or a specific place to get in a workout.
SIMPLE IS GOOD
You always have your bodyweight to work with, even when a gym with fancy equipment is not available. I’ll walk you through my favorite quick moves that can be done even within the space of a small hotel room.
(Yes, I do them all the time!)
My go-to moves can be adjusted by changing the number of repetitions and order of exercises to fit your own current fitness and goals. Maybe you do each move for time, maybe you count reps before moving onto the next thing. Whatever gets you out of your head and into your zone.
METHOD BEHIND THE MADNESS
Ideally, when you are short on time and using only bodyweight, you are always moving, taking active rest only when needed. Alternate lower body and upper body movements, layering in total body explosive-type moves.
Walkouts with optional push-up
Start standing with your feet together, hinge at the waist, and walk your hands out until you hit a solid plank position. Engage your core to pike your hips and walk back to a standing position.
World’s greatest stretch
Take the standard runner’s lunge to the next level by dropping your elbow inside of your front foot. Your hip flexors and inner thighs will thank you.
Push-ups (with variations/modifications)
You can get a better idea for this in our most recent Travel Workout on our Workouts page, but there are so many ways to modify and progress push ups. Barring injury, there’s no reason not to do them. Pick a version that is most challenging for you that also allows you to keep excellent form, whether that means dropping to your knees to reduce the amount of weight you push, elevating your feet to increase it, or any more intricate variation you prefer.
When I’m feeling ultra energetic, I add a tuck a the top for an extra plyometric burst.
You’ve done everything leading up to this: walk outs, push ups, squat jumps. Now it’s time to put it all together! This full-body, explosive movement can also be modified to take out any part that doesn’t work for you. Take out the jump, take out the push up, but this up and down movement of your own bodyweight makes for an ideal functional move.
Lunges (forward, step back, lateral, jumping)
Pick your favorite and hop to!
Move at a pace that is sustainable and ensures your plank position stays strong.
Advanced moves I throw in for spice:
These are challenging, but great for balance and strength.
Why not? Even if you’re not totally great with inversions (and since many of us are not yogis or gymnasts, we, well, aren’t…) try a few with the support of your hotel room wall.
The roll of Supplements
Of course, having the right nutrition on the road helps maintain fitness levels. Traveling is great for trying new things, especially culinarily, but sticking to some portion of your day-to-day routine can help you stay on track. We created all out our single serving stick packs precisely for the athlete on-the-go! Make sure you have everything you need before you leave.