"Whether you’re in the airport, hotel room, or just out of your gym element because you’re seeing the world with Traveling Culturati, Traveling doesn’t have to derail your fitness goals!"
Fit Pro, Naledi Sesinyi
PUSH THE WALL
Fitness Pro, Naledi Sesinyi
Long Flight Recovery
We're activating and mobilizing after a long trip to your destination with Wall Sits and Planks.
Stand with your back against the wall and then slide down into a sitting position at a 90 degrees maximum angle. You'll keep this pose for 20 seconds or as long as you can and repeat 1 to five times.
Lie on the floor on your stomach with your arms near your chest, then raise your body supporting your weight on your forearms and on your toes, keeping your back straight. You'll hold this position for 20 seconds or as long as you can and repeat 3 times.
Body weight resistance is key to keeping your body moving as often as you can before sitting for a long time. These exercises will help your body recover from being sedentary and mobilize the core which is important for strength and stability.
WALK THE WALK
•BUILD TIME IN YOUR TRAVEL SCHEDULE TO BRISQUELY WALK FOR 30 MINUTES
•YOU WANT TO WALK AT A PACE THAT MAKES IT DIFFICULT TO SING OUT LOUD
•YOU WANT TO WALK THE WALK AND TALK TO A WALKING BUDDY
•WEAR CROSSTRAINERS OR RUNNING SHOES
•KEEPS YOUR TRAVEL HEART HEALTHY
•ACTIVATES YOUR MUSCLES WITH LOW IMPACT
•PREVENTS NEGATIVE SIDE EFFECTS OF TRAVEL LIKE JET LAG, STIFF LEGS OR BACKACHE
•ENERGIZES YOU FOR TRAVEL ACTIVITIES WHEN YOU LAND
•YOU GET TO EXPLORE YOUR NEW TRAVELING CULTURATI DESTINATION!
We spend a lot of time at the airport waiting for our flight, let's make use of our time and stay fit and healthy.
SQUAT SITS & STAND-UP'S
Start with your feet hip-width apart and sit down. Drive your weight to the back of your heel and not the front of your foot. Engage your core and with a controlled motion sit down. Reverse for your Stand-Up's. Drive your weight to the back of your heel, engage your core, without leaning forward stand up in an erect position as you thrust your hips forward. Do 10 to 15 reps for each hour you're waiting.
Pick a starting and ending point and walk as fast as you can or do a light jog. Do 3 laps for every hour you're waiting for your flight.
Body weight resistance is key to keeping your body moving as often as you can before sitting for a long time. The laps will keep your heart healthy, improve your mood and keep you energized. Your body will thank you for it.
DANCE LIKE NO ONE'S WATCHING
19 Fit TravelTips For A Better You In 2019
It’s not easy figuring out what works for everyone’s goals! But I think we can all relate to quick tips that can easily be added to your daily routine gradually. Time and time again clients and people ask me what’s the best way to improve overall health, strength and of course the greatest one is...”I am struggling to lose weight - what do you recommend?”. I always say it’s really about setting daily habits and adjusting your overall mindset consistently. So I came up with 19 tips for a better and healthier you in 2019;
Head Cheer Coach, De La Salle Institute
Chicago Bulls Cheerleader Captain 01-05’
FATSOL Fitness & Travel Co-Host