Wednesday, August 24, 2016

Road Trip Workout

Written by  Joshua H. Buchbinder

When we travel it becomes easy to find excuses to not exercise, “There’s no gym, there’s no space, my kids are here, etc.” These are just excuses… fitness isn’t about time, space or gyms it’s about choices! Here is an easy workout you can do anywhere!

First we need to activate our core to get ready to work:

Planks: 4 sets for 30 to 60 seconds

Floor Bridges: 4 sets for 15 repetitions

Cobras: 4 sets for 15 repetitions

Next it’s time to do some work!

Air squats: 3 sets of 12 – 15 repetitions

Single Leg Balance and toe touch: 3 sets of 12 – 15 repetitions per side

Bird Dogs: 3 sets of 12 repetitions per cross angle

Push Ups:  3 sets of 12 – 15 repetitions

Archer Push Ups (if you can): 2 sets of 20 (switching from one side to the next)

Super Mans: 3 sets of 12 – 15 repetitions

Tuck Ups or V-Ups: 3 sets of 20 repetitions

Bicycle Crunches: 3 sets of 30 repetitions

Heel Drivers: 3 Sets of 20 repetitions

Side Planks: 3 sets of 30 seconds per side

Simple, concise, effective and total body! With body weight workouts we can easily achieve a workout anywhere we go. I know how hard it can be to maintain our workouts and healthy nutrition choices while traveling. Below are some super easy snacks and food choices to keep your metabolism running the right way!

Obviously bring or fill bottles of water to stay properly hydrated, I can be all too easy to choose sodas and juices because they’re at every rest stop! Hard boil eggs before the trip, put them in a cooler for a quick, protein rich pick me up. Obviously protein shakes (my preference is non-dairy) are an easy way to get the protein our bodies need to keep our muscles from breaking down. Other healthy snacks can be cut up vegetables and fruit, nut or soy butter for healthy fats. At the rest stops it can be tempting to hit the fast food – I like to get grilled chicken sandwiches and throw out the bun as they are nothing but processed white flour (translation: sugar). For healthy carbs we can have some pre-prepped, cooked and cut sweet potatoes (not while driving!). Bring oatmeal with you as many hotel rooms have microwaves. There are also lots of veggie chip options or gluten free pretzels or crackers for those of us who crave saltier snacks.

If you make the right choices and do a little prep-work before you travel you can stay on track, avoid temptation and have a healthy, happy trip! Good luck and remember it’s not about time, space or a lack of healthy options it’s about choices!

 Joshua H. Buchbinder

Joshua H. Buchbinder

Joshua Buchbinder, M.S. is co-owner of B-Strong Athletics located throughout the Baltimore, Howard County, and Northern Virginia. Their services include nutrition coaching, personal training, athletic conditioning, meal preparation, and corporate wellness. With over 30 years of combined experience BSA will help you achieve your goals.


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