Ever tried to do tricep dips on the toilet? As our lead software engineer (and the model of that photo in this email) can attest, it’s no easy feat. It’s a little wild to think that in 2019 there are still hotels without a gym, or with a gym that’s so seriously lacking it doesn’t feel worth it to work out in.
Here at Stay Alfred we certainly are spoiled. Our properties have some gorgeous gyms and even some pretty spiffy services like a workout concierge, but we know this isn’t always the case.
So how can you stay fit when you're stuck without a gym? Check out our tips below for how to work out anywhere while traveling for business.
1. Run (or walk) in the city
When you’re in a new city, what better way to explore than by running or walking around? A brisk walk for a couple miles is going to do wonders to help combat jet lag and fatigue, and it’s an easy way to feel more acquainted with a new city. While running (or, if we’re being honest, slow jogging) during a business trip, I’ve had the chance to notice unique architecture in the city I’m visiting. It’s a great way to get out and really explore the new place you’re in. In fact, it’s during these runs that I’ve stumbled upon street art in Atlanta, historical statues around New Orleans, and even a gigantic eyeball in Dallas, Texas.
2. Shake...or lift what your mamma gave ya
We’re doubting you travel around with a bunch of 20-pound weights. And sure, not having the right gear can make it tough to pump some iron but that doesn’t mean your workout needs to be restricted to cardio only. Use your own body and incorporate bodyweight exercises like crunches, pushups, or yoga. There are a number of apps like Daily Ab Workout, Daily Yoga, The Fitstar Personal Trainer and Keelo which can help guide you. If you’re a serious road warrior, we’d recommend looking into a TRX Go kit. This suspension training kit can easily turn any room into a fitness studio. Not wanting to do crunches on a hotel floor? Invest in a travel-friendly yoga mat, like the Gaiam Yoga Mat which folds down to 2mm.
3. Do some basic strength training exercises
Crunches and sit-ups not your thing? Try some basic lunges, burpees, and planks. All these exercises can easily be done within the confines of a box-o-bed hotel room and don’t take more than 20-25 minutes to get through. Wake up a half hour early, turn on your favorite tunes (we're personally grooving to this Spotify playlist), and get moving. We love this handy guide from writer Michelle Konstantinovsky on hotel-ready exercises.
4. Squats and stars
Find yourself not working out while traveling because you’re too pressed for time? Squats and jumping stars are two of my favorite exercises because they can be done in a couple of seconds here and there throughout the day. Waiting for your coffee to brew in the morning? Drop it low and do a dozen squats. Add in a couple star jumps right after and you’ll find your heart rate going up. Just be sure to be following proper squatting guidelines,when you start dropping it low. The last thing anyone needs is a thrown out back before a big day of meetings.
The life of a Road Warrior is (not always) an easy one. It’s important to keep fitness as an integral part of your on-the-road routine. It doesn’t always have to be your most intense workout. Just getting your blood pumping can be good enough to start feeling to benefits of fitness. Interested in reducing the effects of jet lag? Wanting to be less fatigued at the end of your day? Get moving!
At Stay Alfred, we’re pretty spoiled. The majority of our properties have pretty stellar fitness centers, some even with their own fitness concierge/ personal trainer, but we know this isn’t the case for all business travel. Even when you’re stuck in a box-o-bed out by the airport with no gym, there are still ways to get your fit on.