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Running outside the hotel

5 Ways to Stay Fit While You Travel

Article by IMG Academy 05.18.2016

Even the most ingrained workout and eating routines can be derailed by travel. Time, temptation and relaxation (if you’re on vacation) tend to get in the way. However, maintaining your at-home program on the road will help you return without the dreaded post-trip “travel hangover.” Here’s how to keep your healthy habits strong no matter where you find yourself.

1.    Set your priorities.

Exercising and eating right help boost your productivity, focus and energy as well as decrease stress, whether you’re at home, on vacation or traveling for work. “Make the commitment to stay on track with your fitness and nutrition goals when you’re traveling,” says Justin Russ, a physical conditioning coach at IMG Academy. It doesn’t take extra effort so much as extra attention.  

Treadmill at a hotel gym

2. Plan ahead.

Check out the hotel’s gym facilities online to see what you’ll have to work with. If you’re a cycling, barre or yoga aficionado, ask the concierge about any partnerships the hotel may have with local studios. While you’re online, look up healthy dining options in the area so you’re not stuck searching for something at the last minute when you’re ravenous. Finally, schedule your workouts in your calendar before you go so they’re already plugged in. 

Fitness Center in Penha Longa

3. Pack a resistance band.

These stretchy tools are a savvy traveler’s secret workout weapon. The take up almost no room in your bag and you can use them in your room to target virtually every muscle. Try this seated row: Sit on the floor with your legs extended (you can bend your knees slightly) and feet flexed. Loop the band around the bottom of your feet and hold an end in each hand, arms parallel with your legs. Keeping your chest high, draw your hands toward your chest, squeezing your shoulder blades tight behind you. Return to the start and repeat. Do 2 sets of 10 to 12 reps. 

Resistance band and woman excercising

4. Have a mealtime mantra.

Whether you’re at a coffee shop or a restaurant, take a few deep breaths to calm your mind so you’re not ordering out of habit or stress (martini, stat!). Then, think: lean protein, vegetables and whole grains. It’s a winning combo for lasting fullness and energy. 


5. Enlist a buddy.

Whoever you’re traveling with — a partner, relative or coworker — talk them into working out with you, even if it’s just a walk. “You’ll hold each other accountable,” says Russ, “especially on days when you’re tired.” 

Fitness center with state-of-the-art cardio equipment

Bonus: See the Sights with a Running Concierge

The Ritz-Carlton, Vienna invites guests to uncover the historic and most prestigious area of Vienna – The “Wiener Ringstraße” in a new active way.  Guests can enjoy a smooth run throughout the area, with the hotel’s Running Concierge, Philipp, a fanastic guide to the Imperial city, with incredible insight and stories to tell. The 3.5 mile circuit, which usually takes about 40 minutes, depending on fitness levels, showcases some of Vienna’s most important sights and magnificent monuments, many of which are located along the Ring Boulevard.  Throughout the route, Philipp will bring to life the history of the city, and the run can also be individually tailored to meet a guest’s specific interests, to take in contemporary elements, such as the flourishing culinary scene.

Rear of the Vienna State Opera house. It was built in the Neo-Renaissance style

Tips to Adjust to a New Time Zone

Adjusting to new time zones
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