While fourth of July weekend is one of the biggest travel weekends of the year, it doesn’t mean you have to take a weekend off from exercising and staying in shape. The no-equipment-needed fitness routines found on the NikkiFitness app can help you kickoff summer looking and feeling your best even when you are on the road.Here are a few tips to keep in mind to ensure fitness is a part of your holiday weekend, (some of which come from my New York Times hotel workout article)!
- Remember to always pack exercise gear in your luggage when traveling will ensure that you can’t use lack of fit clothes as an excuse to not work out. You can save room by wearing your sneakers on the plane/train/bus/car and packing your flip flips, pack “yoga paws” instead of a mat to get your Ohm away from home, find a bathing suit that can double as a sports bra and workout underwear, and download a workout app before you leave wifi at home – try the NikkiFitness app and the Fit Travel Workout video that was shot around the world with no equipment to prove you can get a great 30 min HIIT anywhere!
- Plan activities on your trip that will keep you exercising while having fun. Hiking, swimming, or just walking while sight-seeing all keep your body moving. Jogging around the destination area is like a free tour.
- Planning your workout first thing in the morning will ensure that you don’t forget to do it and that it doesn’t conflict with any one’s itineraries. You will have completed your work out before anyone else starts their day! A no-equipment workout means you can even just do it in your room.
Here are 3 examples of moves you can do right in your hotel room
1. L-stand: This move is a half-handstand. You place your hands on the floor, your legs are straight and your toes are resting just on the edge of the bed as the arms hold the body up in an L shape. This strengthens the upper back and is good for people who have been sitting in the car or on an airplane for long periods of time.
2. Swinging lunges: With both legs bent, move one leg forward and lower yourself so the knee of the back leg is almost touching the floor. Repeat this move with the same leg moving backwards. This works the glutes, abdominals, and quads. Lifting your knee between lunges can also add cardio to the routine.
3. Bath Tub Circuit: Begin with bathtub push ups. Place your hands on the edge of the tub, keep your spine straight and toes on the floor. You can then do running lunges, placing one foot on the edge of the tub and lifting the opposite knee. Next switch to tricep dips; sitting on the edge of the tub with your legs straight out, heels on the floor, and bent elbows. Lower your torso towards the floor and then push back up.
Fit your fitness in and have a great, fit trip!
#InternationalYogaDay is June 21… so how will you be celebrating?
Get together with your friends all around the world and participate in a yoga challenge following the NikkiFitness Slimnastics Workout at the same time! You could also use the online site Burn Along to participate in yoga classes virtually. (It is like FaceTime meets an online class video!)
Yoga has several health and mental benefits. It strengthens bones and muscles, relaxes your mind, and can even help you sleep better.
A recent study done by Cleveland Clinic has found that just 12 minutes of yoga a day can help fight osteoporosis. Practicing yoga increases bone density in the spine and hips. It also helps with balance and coordination, which protects against falling or tripping leading to osteoporosis-linked fractures.
Incorporating yoga into an exercise routine that includes strength training is beneficial to building and maintaining bone density. Every pose benefits bone health if it is activating muscles.
There are also several yoga moves you can do before bed to help you sleep better and longer. They will help you reduce stress and tension in your body to help you fall asleep more quickly and peacefully.
1. The Camel: For this move you begin on all fours and arch and lower your back, (cat, cow, cat cow for any yoga experts out there) and then bring your elbows and shoulders behind your back and look up at the ceiling. This is a heart opener but also relieves tension or stress in your back that could come from sitting at a desk all day.
2. Puppy/Dolphin: Start on your knees or in dolphin with your forearms flat on the group and push them into the floor. This helps with muscles in the shoulder, the abdomen, and the upper back. It helps release knots in upper back
3. Seated Bound Angle: I call this one the rocking back massage because it gives you a little message without having to hire a masseuse. You sit on the floor or in your bed and make a diamond with your legs. You then lean forward, keeping your back straight, and then roll backwards and forwards. This relieves tension from your hips and reduces anxiety and depression.
4. Recline Spinal Twist: Lie down on your back and bring one knee in towards your chest and then twist it across your body. Then stick your opposite arm straight out on the floor and turn your head to look at your hand. This helps with muscle aching and releases tension while stretching your glutes and thighs. It is also detoxifying and if you had anything to drink that night it can detoxify your liver.
5. Legs Up the Wall – Lay down on the floor or on your bed with your legs up the wall above your hips and flex your feet. This reverses your blood flow, brings blood back up to heart, lungs, head, and neck, Focus on your breathing, inhalfe for 10 counts and slowly exhale for 10 counts. This stretch is good for thyroid problems while calming you down and slowing your heart rate to help you more easily fall asleep.
Now that you’ve done your end of the day yoga routine… you can Namaste in bed!