I love being active and physical fitness. It’s just fun and one of my hobbies. I was concerned with being able to keep up my fitness level while traveling the world for a year. So prior to leaving the US I did research on calisthenics exercises. I knew I wouldn’t have easy access to a gym, and I couldn’t take my bike with me. Also, sometimes you’re in a city you don’t know or in an airport and can’t just go out for a run.
Traveling can make exercising more challenging. However, all you really need is your body weight. The only exercise ‘equipment’ I brought with me on the race is a jumprope, exercise band (which I only use for clamshells), and a yoga mat. The yoga mat has been great to use especially when the ground is dirty. My squad mates and I have done a few yoga sessions together also.
While I really enjoy lifting weights and cycling, there is something to be said for being able to maneuver your own body. Pound for pound able to lift your own body weight is confidence building.
This is month 6 for me traveling abroad with a different environment every month and an ever changing routine. I can speak from personal experience that you can maintain your fitness level while traveling (and while on World Race.) Like anything in life, if you make it a priority and a personal discipline, it can be done.
Usually while traveling one does not have time to do 1-2 hours of cardio/gym time/yoga class. So you have to make the most of your time. I like to think of it as the most bang for your buck or just expending the most energy in the least amount of time. So I like to do multi-joint movements that work multiple muscle groups.
To get the most out of your time, I like to do circuits. I pick the muscle groups I want to workout. Then I will pick 4-5 exercises and do 4-5 rounds of those exercises. Depending on time or if I did burpees or jumprope, if I will do one or two circuits.
Currently, some my go to exercises are: burpees, jumping lunges, jump squats, supermans, push-ups (all variations are possible: diamond, wide, narrow, elbows in, on an incline), dips, hand stands, forearm headstand, plank with forearm to hand and alternate arms, plank with knee to elbow, plank with alternating touching hips to the ground, v-ups, abd windshield wipers, jumprope, jumping jacks.
Here are some examples of my go to workouts right now:
50 to 100 to 150 burpees (depending on how much time available and how much cardio you want to get in). Burpees are great! I cannot brag on them as an exercise enough. They are a great total body workout and just a functional movement that is practical for everyday living. Try to average 10 burpees per minute. Try to do a full push-up at the bottom (I’m still working on getting good at this time) and hands over your head when you stand up. It is difficult but you will get better with time! If you only have 10 minutes to workout, this is a perfect workout! 10 minutes and 100 burpees or as many burpees as you can do and that’s your workout for the day! 🙂
Circuit 1:
15 jumping squats
15 Supermans (hold the last one for 15 seconds)
30 jumping lunges
15 v-ups
Complete 4-5 rounds. *Tip: time yourself and then the next time, try to beat your previous time.
Circuit 2:
100 jumprope or jumping jacks
15 push-ups
15 to 30 dips
8 each arm forearm to hand planks
30 second hand stand hold or hand stand push-ups
Complete 5 rounds.
*tip: you can always make things easier or more difficult by adding a jump or taking a jump away. You can also drop your knees to the ground to make push-ups easier.
A body in motion stays in motion.
I heard this quote when I was studying for PA boards, and it has stuck with me every since then: positive consistent action in any area of your life will yield fruitful results. It doesn’t matter if it is reading your Bible, praying, going to church, eating healthy, or staying active. Positive and consistent action! The workout done is better than no workout at all. So even if it’s not a great workout, YAY you did it! You did something! Go you. That’s exactly what I tell myself, whenever I workout and it’s not the greatest.
Food/eating tip: it can be easy to stress eat and just overindulge while traveling because food sometimes is one of the only things that is familiar. I have tried to remember the portion sizes I eat at home and just eat that amount while abroad.
No comparison!! The only person you’re trying to beat is yourself. Don’t even think about anyone else to compare to. Aspiring to be like someone is different than comparing and condemning yourself. Remember, you’re working out/eating healthy/trying and that in and of itself is a success!
This has actually been one of my favorite Bible verses: “For in Him we live and move and have our being.” Acts 17: 28
I love the concept of stewardship and dialoging with God about how to logistically live life. What do I eat? What do I do with my time? What do I say to that person? How can I help You help me, God?
“Do not be deceived: God cannot be mocked. A man reaps what he sows. Whoever sows to please their flesh, from the flesh will reap destruction; whoever sows to please the Spirit, from the Spirit will reap eternal life. Let us not become weary doing good, for at the proper time we will reap a harvest if we do not give up.” Galatians 6:7-9
HAVE FUN!!! Be thankful for your health and ability to do the things you do. ..The joy of living. Enjoy the joy of living.
Jesus loves you so much no matter what. Keep your head up!
Love you,
Amanda
