Keeping Fit and Healthy Whilst Travelling

Travelling regularly throws your routine out the window; good food and exercise are often the last things on your mind.  However, you know that when you are eating well and regularly moving your body, your energy levels skyrocket, your mood improves, you deal with stress better, and there’s less chance of you getting sick.  And let’s be fair, that’s exactly what you want for your holiday but without huge amounts of food prep, missing out on treats and amazing restaurant meals, or hours in the gym. Holidays should be your chance to relax and not worry about life, but there are a few things you can do fitness wise to keep you in tip top shape.



Working out at Your Hotel

Whether or not your hotel has a gym should NOT be the crucial determining factor as to whether or not you get some exercise done.  A quick high intensity interval training (HIIT) work out can be done in a small space, with no requirements for equipment and completed in as little as 10 minutes.  This is the perfect addition to your holiday schedule.  HIIT workouts mean that you continue to burn calories long after you’ve stopped training. It boosts the metabolism and will keep you burning fat throughout the day or night. This means you can relax a little more when it comes to worrying about the big meals out or little holiday treats which are an essential part of any good holiday, and because you trained they won’t cause you to put on body fat. 

Try a quick 30 seconds on, 30 seconds off work out. Move around a little to get warm, and do 30 seconds of exercise as hard and fast as you can. Then rest and recover for the next 30 seconds, and repeat!  Do this for about 5 to 10 rounds and your blood will be pumping and you should be sweating!  If you need more rest, feel free to add more in, just make sure that during the 30 seconds of exercise is you’re working as hard as you can!

If your hotel has a gym, GREAT! Use it! Here's one of our amazing #TALTransform members Laura putting in work all over the world!


Well Done Laura keep up the amazing work!


Find a Local Teacher to Train You!

If yoga is part of your regular workout routine at home, finding a local teacher and joining a class is a great way to grow your practice, and open your mind, but also to help you meet locals.  Some of the best insights I have received have been from locals at the end of a yoga class when they ask your plans for activities or food.  Take your time to do a spot of research before you go, even just a quick google search will do, and find someone who you are excited to practice with.  You can also join any of your favourite fitness classes.  Most will offer a week trial or even a free first class pass, check them out! This isn’t limited to yoga and is of course dependant on where you are visiting – many people enjoy lessons in martial arts like Muay Thai or watersports such as paddleboarding or surfing.


Ensure Your Breakfast is Up To Scratch

Staying in a room which has a fridge and basic facilities makes a world of difference.  Before I travel I like to make my delicious homemade nut granola to take with me.  It’s a simple recipe which takes about 10 minutes of prep and 20 minutes to bake but can be eaten with yoghurt for a filling and nutritious breakfast or just on its own as a snack.  This way you know you are starting your day with a high protein and high fat breakfast which keep you well fuelled on your travels!  This is also a great way to make your trip a little cheaper!




Aside from actually committing to exercise or classes, an often overlooked part of any travelling experience is walking. Get out and about on foot, check out the back streets, get lost!  This is the only way to experience a city like the locals and you will get far better insights into any city than in the back of a taxi.  Make sure you have comfortable and supportive shoes to wear, always carry water, and a good map (just in case!), and be ready for an adventure!

How do you like to keep in shape when you are travelling? My favourite holidays are the ones where I can really immerse myself in the local culture, so walking or hiking local parks, trails or experiencing new landscapes all appeal to me!

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