If you're headed on vacation for an added dose of happiness in your life, an on-location workout can help you get there.
"It's the perfect way to start or end your day and put your mind at ease and keep you moving towards your optimal health," says Christy Maskeroni, MS, RD, a nutritionist, trainer and yoga instructor at NYC's CLAY Health Club and Spa. "Whether it's 20, 30 or 60 minutes, you'll find more than just physical benefit."
While yes, vacation temptation exists in the form of all-you-eat buffets, poolside daiquiris and unlimited chips and guac, you can sneak in a good workout without having to even pack your sneakers (though you should, to get in some extra walking!). We asked Maskeroni to teach us some moves you can do in the comfort of your hotel room.
This is a great dynamic total body warm-up to get your entire body and muscles warm and ready for exercise.
1. Stand up straight and stretch your arms up and over your head, making a big circle.
2. Once your arms are back at your side, in one fluid motion, bend knees until your hands reach the floor.
3. Walk your hands out into a full plank position. Here you should be in one straight line from heels to top of head, gaze slightly forward of the thumbs, wrists under shoulders, abs drawing gently towards the spine, legs active. Hold for one full inhale and exhale. For an added challenge, add a push-up at the end of the plank.
4. Begin to walk the hands back, bending the knees, and keeping the hips low.
5. Once the heels reach the ground, draw the abdominals in and come to stand. For added cardiovascular exercise, reach the arms over head.
6. Repeat 10 times.
Lateral leg lifts
1. Start in standing position, with your hands on your hips.
2. Lift your left leg out to the side about 30 degrees (or as high as you can keeping your hips even), keeping it straight. Keep a slight bend in the standing leg, abdominals engaged, and the torso upright as you move.
3. Bring the leg back in (keep leg lifted) and repeat. Do 12-15 repetitions. Then, switch sides.
Step up, balance and lunge
Use your hotel’s staircase to tone your butt and thighs while also working your core.
1. Start standing in front of step. Place your right foot up on stair and step up, bringing your left knee up to hip height for a balance.
2. Step your left foot down and step right foot back to a full lunge (both knees bent, front knee directly over the ankle, abdominals engaged, shoulders back)
3. Propel your back leg forward as you step back to the stair, into the high-knee position.
4. Repeat same side for 10-12 repetitions. Then, repeat on the other side for 10-12 repetitions.
1. Enter into a squat: Bend your legs, keeping your hips back, knees above your ankles, abdominals engaged as if you were about to sit in a chair.
2. Step your right leg out slightly wider than shoulder distance. Then, bring left foot to meet right at hip distance, step the right foot out again, repeat 12-15 times. Repeat on the other side.
For each workout:
Repeat each exercise one after the other. After all four exercises, rest 60 seconds and repeat 2-3 times.
"Eating healthy is totally doable on the go," Maskeroni says. Here are her favorite portable bites:
Individual packets of nut butters: perfect for smearing onto an apple or banana
Trail mix: "Do all your favorite nut mixes, and then unsweetened fruit if you like. Just make sure that they're unsweetened -- it should say on the label."
Granola bars: "Make sure that when you look on the ingredient label you recognize the ingredients on there. And make sure it has at least 8 g of protein so it's gonna give you some sustaining energy." If it's a snack, the bar should be "around 200 calories."
Single cups of oatmeal: Use the coffeemaker in your hotel room for hot water. "Do plain oatmeal and then have your trail mix to add sweetness and some protein with the nuts."
Jerky: "It is a really great source of protein. Go for the organic."
Protein powders: "There are some companies that make individual packets that you can throw in with milk or water and that's easy -- it's a great high-protein quick meal, with a little bit of sweetness."