"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

HOW


  • WALL PUSHUPS START WITH YOU STANDING FACING A WALL
  • TRY A DISTANCE THAT IS ABOUT 1-3 FEET AWAY
  • KEEP YOUR STANCE OF LEGS HIP WIDTH APART
  • PLACE HANDS ON THE WALL FULLY EXTENDED ABOUT SHOULDER WIDTH APART
  • FLEX YOUR ARMS AT THE ELBOWS LOWERING YOUR FACE TO THE WALL
  • REPEAT EXTENDING YOUR ARMS AND AWAY POSITION FROM THE WALL
  • IF YOU CAN REMEMBER TO TIGHTEN YOUR CORE
  • DO 3 SETS OF 8


BENEFITS

  • •UPPER BODY WORKOUT
    •TONE YOUR BACK
    •STRENGTHEN YOUR ARMS AND BACK
    •IMPROVE CORE STRENGTH

WALL BRIDGES

HOW

  • LAY ON YOUR BACK WITH YOUR HANDS PALMS DOWN ON YOUR SIDES
  • HAVE YOUR FEET NEAR A WALL
  • WALK YOUR FEET UP THE WALL UNTIL YOUR KNEES ARE AT A 90 DEGREE POSITION
  • RAISE YOUR HIPS TO THE CEILING AND:
  • TIGHTEN YOUR CORE
  • TIGHTEN YOUR GLUTES
  • THEN LOWER YOUR HIPS BACK TO THE FLOOR AND RELAX ALL YOUR MUSCLES
  • REPEAT THIS EIGHT TIMES IN THREE SETS


BENEFITS

  • STRENGTHEN CORE
  • TIGHTEN AND TONE LOWER ABS
  • STRENGETH AND TONE GLUTE

Fitness Pro, Naledi Sesinyi

PLIE SQUATS

HOW

  • Standing erect and with good posture, place your feet shoulder width apart and point your toes outward
  • Shifting your weight to your heels, lower your body into a squat, making sure you are not leaning forward
  • If needed, you can balance yourself with a wall and/or use a chair or the edge of the bed
  • Do three sets of 8 repetitions


BENEFITS

  • Tones your inner thighs
  • Engages your gluteal muscles
  • Activates your core
  • Good for blood circulation
Fit Pro Naledi Sesinyi

Fit Travel Tips

Long Flight Recovery

We're activating and mobilizing after a long trip to your destination with Wall Sits and Planks. 


Wall Sits

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.


Elbow Plank

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.

BENEFITS
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

HOW

•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


BENEFITS

•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!

Airport Fitness

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.


AIRPORT LAPS

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.


BENEFITS

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


HOW

  • In the privacy of your room dance like you're one of Beyonce's back up dancers.
  • Put your back into and work up a sweat.
  • You should dance for at least 20 - 30 minutes



BENEFITS

  • Promotes heart healt
  • It's convenient
  • Gets your blood circulation in areas that were sedentary
  • Prevents jetlag and stiff muscles
  • It's low impact on your joints all while promoting joint health and mobility

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;

  1. Make up your mind that you will fit fitness into your travel itinerary. 
  2. Identify your fitness personality so you can determine what suits you and your schedule during your travels. Are you more comfortable in a gym, or in your hotel room or outdoors? 
  3. I say if you don’t write it - it doesn’t matter. Write your fitness goals down. Go through your travel schedule and itinerary and include your workout. 
  4. Set a bedtime routine while you travel. Even if it’s the same time every night before bed. There is power in routine especially when you are away from your home gym. 
  5. Make a simple workout routine. My quick go to is 10 pushups a day keeps the gut fat away! Squats work on leg strength. Planks are great for core strength. Jumping jacks in the room mean cardio without needing to leave your room
  6. When traveling get up 15 minutes early and do a short workout. Set up 15 minutes before bed as well and you will have 30 minutes every day of daily exercises to stay fit while you travel. 
  7. Treat yo-self! After you meet a traveling fitness goal it’s only right to reward yourself. Afterall, you are in a fabulous destination, I’m sure you can find a place to reward yourself. It keeps you motivated to do it for all your vacations!
  8. Travel with the right fitness gear! Socks are everything! Invest in the best ones. Find the perfect shoe for your foot! Dress for success when you workout! Find the cutest outfit! Or maybe two. Being confident in what you wear and how it performs for you while you workout is the ultimate loving your fit life while you travel!
  9. Don’t pack the bathroom scale on vacation. That also means don’t get on the scale in the hotel room. The point is to stay on track and fit fitness in while your travel. So you can enjoy your travel without guilt.
  10. Have a traveling gym! Loop bands are a great starter! Loop bands are super available and affordable and extremely effective. They are portable and lightweight workout pieces which don’t get flagged by TSA nor tip off the weight limit of your luggage. I say have them in your carry on or purse!
  11. Have an in-room workout planned. Making up something on the spot is tough. There are tons of apps out there! A simple power routine of explosive exercises to do in your room can jumpstart your travel itinerary fitness plan.
  12. Go the extra mile. Take the stairs at the hotel. Make it a point to never take the elevator to your room when you travel! Easier said than done - but it’s about fitting in a routine of physical activity and fitness while traveling!
  13. Get a fitness watch that tracks your daily activity and workouts or wear a pedometer to make sure you’re still getting steps in while you travel. You will feel super stoked at the end of walking 5 miles a day even if you have had rich meals and high calories drinks! Besides calories don’t count when standing or walking while you drink a glass of wine. Just joking. But it feels better to tell yourself that. 
  14. A lot of hotels have charted running or walking paths. Ask the concierge. and even if they don’t have it ask the concierge where the best places are to run
  15. Sign up for a walking tour while you travel - and that can be anything from photography to culinary experiences. But with FATSOL we have you covered because our trip includes daily fitness infused workouts and some are steeped in the culture of the destination; like stomping grapes a great cardio workout and leg strengthening fun. We even fit in hiking the vineyards and we will have wine waiting at the top of the walk.
  16. If you’re not a runner you still need good walking shoes. The worst is not being properly supported while on the walking tour. Not all running shoes make for good walking shoes. Make sure you get a set of each. 
  17. If you’re traveling with a group ask for a workout buddy that we can hold each other accountable during the trip. Also, ask the concierge if they have a fitness person or other people at the hotel looking to do the same thing if you’re traveling solo
  18. Get a workout and food tracking app. There are several I always recommend and they are often also free! I do personal training using several applications! If you wanna know more you can contact me info@travelingculturati.com. 
  19. Cut yourself some slack you’re on vacation after all. Fitness should fit in your travel experience - not take over the vacation! 


Cheers, 

Naledi Sesinyi, 

Personal Trainer

Head Cheer Coach, De La Salle Institute

Chicago Bulls Cheerleader Captain 01-05’

FATSOL Fitness & Travel Co-Host

(312) 388-1879