5 Tips from a Coach for Staying Fit while Traveling and/or Having a Busy Week!
Ever find yourself in a position where you feel just have too much going on that day, or even that week, to fit in a workout? Or maybe you’re going on a trip and are feeling stressed about keeping up a healthy lifestyle and mindset? I know that I can sometimes get overwhelmed and feel like I’m losing my footing, which is why I checked in with trainer and RedZone Charleston coach Rob Spragis* for his best tips and tricks to staying healthy and active during busy times!
Pack a deck of cards
Bring a deck cards with you, and you can use the deck of cards to organize/strategize your workouts when you’re left with no equipment and minimal space. Begin by assigning an exercise to each suit. You then will perform the exercise corresponding with the suit on the card for the number that is on the card. Numbers 2-10 are as is, while Jack=11, Queen=12, King=13, and Ace=1 or 14, depending on your fitness level and desired level of intensity. Try to complete the entire deck as quickly as possible!
**Fun bonus - You can have each suit correspond to only upper body exercises, lower body exercises, core exercises or a variety for a total body workout.
Put your workout time on your calendar
It’s easy to get busy, loose track of time, and feel like there’s not a chance to get in some movement, but it’s important to maintain active habits even in stressful or busy times. In order to increase accountability, try physically creating an event or appointment in your schedule to designate time for yourself and your exercise. Having a plan written out will aid your efficiency and keep you on track.
Set reminders to eat/snack/drink water
One of the first things that suffers when we get busy or travel is our nutrition. Often we forget to eat or properly nourish our bodies to match the activity and effort we’re putting out. But going more than 4 hours without eating can start to lead to negative effects on your metabolism. Over time, it can cause your metabolism to slow yielding in an increased amount of fat storage. To avoid this, try setting reminders to eat/snack every 2.5-3.5 hours which will keep your metabolism busy burning all day and your energy levels high so you have continued optimal performance, cognitively and physically!
Buy clean options to your vices
Sometimes when we’re under stress we’re more likely to engage with bad habits or struggle with maintaining a clean diet. We all have those 1-2 things that we just can’t say no to and say “ehh I’ll only eat a couple”. Instead of indulging in something that will potentially cause guilt, why not buy (or even better, make!) a healthy equivalent? There is a lighter, cleaner option to almost every snack food these days. Some great, easy favorites are Mary’s Gone Crackers instead of Triscuits and Siete Grain-Free Tortilla Chips instead of normal tortilla chips.
Find your WHY
All of this is easier said than done - so it’s important remember WHY you work hard to be healthy. A really awesome way to do this is having a visual, something you see everyday that hits you with an emotional response. This can be a picture of something or someone - for instance, if your goal is weight loss, perhaps a picture of that dream destination or a new bikini to help remind you what you’re working for. If you’re working towards just maintaining a healthier lifestyle, a great motivator can be a photo of a parent, child, friend, or someone who inspires you and motivates you to keep up with your health and wellness journey. Bring this photo with you while you travel so you can continue to see it and it will help foster positive decision making.
We hope you found these tips helpful, but we’re always looking to improve our own health and wellness management too! We would love to hear about ways YOU stay on top of your health and wellness during travel and busy schedules, so leave them below in the comments.
*Want to learn more about our guest Rob Spragis?
Rob is 28 years old and currently teaching and living in Charleston, SC, although he is originally from Philadelphia. As a former college baseball player with a bachelor’s degree in exercise science, Rob is an experienced and qualified trainer with a passion for helping men and women grow into their best selves. Rob has a variety of goals both personally and professionally. Personally, he’s working towards buying my first home. Professionally, he wants to establish his personal brand into one that is widely recognized and respected for its success and legitimacy (which he is well on his way to doing!). He has worked with all ranges of clients from youth movement patterns, weight loss, sports performance, post-surgical rehab, corrective exercise, you name it. Rob has really started to develop a niche for pre/post pregnancy wellness and this is the discipline where he would love to grow his reputation. Check him out on Instagram as @rzcoachrob.
