How to get fit while traveling

5 Quick Travel workouts: Get fit while traveling

Hello! everyone love traveling, everyone wants to get fit but wait.... always there were an excuse about fitness. Ever said I love to be fit or I had love to get fit, but I love traveling and I have no time, I travel a lot or there are many excuses. 

So this article for you....

Today we will tell you how you can get fit while traveling, we will tell you about 5 workouts that you can do anywhere and about best healthy foods you can take while traveling.

Let's get discuss-

* 5 Easy & quick workouts without equipment while traveling

* Healthy eating while traveling

* Healthy fast food options

* Exercise on road

* 5 Easy & quick travel workouts-

It's time to make quick action plan for your next trip-

Without access your gym or your home it seems like you are doomed to remain sedentary until you get back to your home as soon as possible. 

In hotel room for 20-30minutes these 5 exercises can help you-

1. Stretching-

Stretching are the best way to start your day on trip, in the morning you feel low and tired so you can do some stretching exercises to start your trip. Stretching can help to get rid from tiredness and it help to make you ready quick. There are many stretching exercises you can do even in your hotel room.

* Chest and shoulder stretch- You can do stretch while seating or in standing position. To do this exercise hold your one wrist in other hand with bent elbows and put hands behind head. Move your elbows gently one side to another and squeeze your shoulders blades together. You can also move your hands up from head or behind the head. 

* Side lunges stretch- Keep your upper body straight and legs apart, after that shift your weight in a slow lungs to side over a bent other knee. You will feel a stretch in inner thigh of the opposite leg, which should be straight as you push your weight to bent knee side.

* Calf stretch-  Stand facing your hotel room wall a bit more than arms away. Feet should point directly forward, Put one leg forward with bent knee, and the other leg is back with straight knee. Use your both arms to brace yourself against the wall, keep your belly firm and lean until you feel stretch in your calf muscle in straight leg.

* Standing squad stretch- Stand behind a chair, put one hand on chair to balance. Use other hand to hold your leg from behind and keep stretch, avoid bending forward. Try not to lock the knee of your standing leg, pull gently the leg until you feel stretch.

* Bridge pose stretching- This bridge pose helps in hips stretching, lie on your back with bent both knees and your feet about hip-width apart. Gently tighten your stomach muscles to help flatten your back and prevent overstretching. Then tighten your glute muscles as you push your hip towards the ceiling of your hotel room, hold and repeat.

* Cobra stretch- Cobra pose stretch your stomach and back muscles. to do this lie on your belly with your both hands facing forward flat on the floor directly under your shoulders. Point your toes and stretch your legs out behind, exhale and lift your chest up and push your hips towards the floor.

* Butterfly stretch- This pose helps to loosen up your inner thigh, hips and knees. Bring your feet together with bend knees, make sure that your soles touch each other. Make your spine straight and hold your both feet, then lean slowly forward and gently push your thighs down with the help of your elbows until you feel stretch.

* Neck stretch- Start this pose by stand straight with your hip-width apart, tighten your belly and pull your shoulder back. Hold your head with one hand from opposite side and bent it on other shoulder so that your ear can touch the shoulder. Do the same from other one.

* Knee to chest stretch- This pose helps to reach your quads, hip flexors, hamstrings and lower back. Lie on your back with straight feet. Push your one leg up with knee bend and hold it from your both hand, pull it to the chest until you feel stretch. Do the same with other leg.

2. Push-ups-

Push-ups is one of the best exercise that can do anywhere while traveling. You can do push-up in your hotel room.

* Normal push-up- Start this one on floor and bring your feet together behind you, bend forward in high plank position the top of push-up position. Your hands should straight to your shoulder and your fingers facing forward. Now slowly lower your body towards the floor, maintain a rigid torso and keep your head straight as your spine, don't let your hip up or down. Continue to lower to the floor as chest chin touches the floor after that upward yourself until your arms get straight. Do this exercise 15-20 raps and 2-3 sets in starting.

* Incline Push-up- You can do incline push-up with your bed in hotel room. To start this stand facing to your bed. Place your hands on bed just slightly wider than shoulder width, your arms should straight and elbow should not be locked. Slightly lower yourself towards bed with bend elbows while inhaling and keeping your body straight. Push your body up and elbows get extended but not locked, repeat same and keep going as much you can.

* Decline push-up-  It's just opposite version of incline push-up, you can do this on your bed as incline push-up. Start this on your hand and knees, place your hands on the ground about shoulder and keep your both feet on bed so that your body became straight. Slowly lower yourself towards the floor while inhaling with bending elbows. Your head should be straight as your spine and after that pull yourself upward with extending elbows. Do this push-up 10-15 raps in starting.

3. Bodyweight squats-

Stand with feet slightly wider than hip-width apart, with your both toes turns slightly outward. Shift your core and abdominal muscle to stabilize your spine, hold your chest up and out, tilt your head up and weight back into your heels while pushing your hip towards the wall. Start to downward by shifting your hips backward and then downward to create a hinge like movement at your hips and knees simultaneously. As your hips and knees will lower then start to shift forward but try to control the forward movement. Maintain tension in the core muscle, and attempt to keep to back flat.

Continue to lower yourself until your thighs get parallels to the floor, until your heels begin to lift and your torso begin to round or flex forward. From this position knees should continue aligned and bodyweight distributed between the balls and heels of the feet. While maintaining your back chest and head up position exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hip and torso needs to rise together while keeping heels flat and knees aligned and continue to reach starting position.

4. Rev. crunches-

To do this pose laying on your back with your feet straight and keep your hands straight to your hips. Now raise your both leg together so that your thighs get perpendicular to the floor and knees get bend 90 degree. Breathe out and contract your abs to bring your knees up towards your chest and raise your hips from the floor. Hold this position for a while and slowly lower get back in starting position. 

5. Plank-

One of the best exercise is plank, begin in plank position facedown with your arms and toes on the floor. Your elbows are under your shoulders and forearms facing forward, your head in relaxed and you should look on the floor. After that engage your abdominal muscles, drawing you naval towards your spine. keep your torso straight and rigid your body in a straight line, this is the neutral spine position.

Other exercises-

* One arm luggage rows- 10-15 reps each hand.

* Walking lunges- 10 reps each leg.

* Jumping jack- 20 reps

Eat healthy while traveling-

Everyone knows that if we skipped breakfast then we can eat lunch slightly larger and have a extra drink with dinner. Always prepare for bad meals, and never eat 2 bad meals in a row. 

Here some healthy ideas and foods-

* Ask a mini fridge in your hotel- Make sure that a fridge is available in your chosen hotel. Filled it with snacks, fruits, veggies like nuts, seeds and avocados.

* Bring non- perishable snacks in your bag- Lots of dry foods are available your should put in your bag while traveling.

* Almonds

* Butter

* Brazil nuts

* Blackberries

* Cheese chips

* Cheese slices

* Cocoa nibs

* Coconut butter

* Dark chocolate

* Flaxseeds crackers

* Nuts

* Peanut butter

* Pumpkin seeds

* Protein bar

* Sunflower seeds

* Walnuts

* Focus on protein and fiber- At the time of choosing snacks make sure that foods you pick are full from protein and fiber. 

Some healthy fast food options-

Breakfast-

* Overnight soaked chickpeas

* Fruit juice-

* Vegetables juice

* Veg cheese parathas

* Sauce vide egg bite- A great protein source.

* Sausage eggs and cheese- 

Lunch-

* Grilled chicken salad

* Fruits bowl

* Veggies 

* Roasted chicken

Dinner-

* Fresh steamed vegetables

* Green beans

* Salad bowl

* Three pieces dark

* Avoid fried or breaded food- Avoid always fried food and breaded food options. 

* Focus on meat, veggies and cheese- 

* Ready for salads-

* Okay for special order-

How to eat healthy breakfast-

While traveling you may have many options available everywhere. 

* Eggs- In your hotel make order of eggs breakfast, it can be the best. 

* Sausage- If there some sausage then grab some, good source of protein.

* Fruits- Fruits are always available in hotel room and make it daily. Apple is good source of fiber and bananas are also good source of fiber, vitamin c, potassium. Go ahead to grab fruit options.

* Juice- Go ahead for juice like vegetables juice, fruit juice because it full of water and calories.

Jet legs while traveling. How to overcome?

* Sleep well- After travel a day take better sleep in your hotel after dinner. 

* Stay hydrated- Always take some bottles of water in your bag so that you always stay hydrated.

* Workout- To get rid from jet legs always do some leg exercises.

* Take rest- Always travel by taking some rest.

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