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Fit 4 Adventure plans active vacations. ‍ Think one-of-a-kind experiences in spectacular locations where you travel with people who enjoy a physically challenging trip...but also appreciate a comfy place to stay and yummy meal (often home-cooked) at the end of an epic day outside. We love all things active & outdoors ... running, hiking, yoga, kayaking & canoeing, snow skiing, snow shoeing, cycling, scuba diving & snorkeling.   Join us! ​

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Fit 4 Adventure helps you explore the world, while meeting like-minded fitness enthusiasts who share your passion for one-of-a-kind experiences. From cycling in Spain to skiing in Colorado, our itineraries are equal parts fitness and fun. Fit 4 Adventure also works with groups looking for custom holidays. With us, you’re not simply booking a trip — you’re signing up for an adventure.

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The Foolproof Guide to Staying in Shape While Traveling

Many moons ago I came across an article about a guy who used points and miles to get an round-the-world airline ticket for $418 USD. The article appeared in Gizmodo (I was a bit jealous I didn’t write the article) and featured a blogger named Steve Kamb from Nerd Fitness.

I started reading his website, and we exchanged some messages, eventually met at a conference, and quickly became close friends. Steve is one of the biggest health and fitness bloggers out there, with Nerd Fitness reaching millions of people per month! I always ping him for health and fitness advice.

Now, Steve has a book out called Level Up Your Life . It’s a detailed guide to getting in shape, staying motivated, and doing all those epic quests you’ve always wanted to do.

Like the website, it uses “nerdy” references to get the point across. I read it, loved it, and took copious notes. It’s worth every penny! Today he’s giving us in-depth advice on how to stay in shape on the road. Steve, take it away!

A few years back, after stumbling across some guy named Matt’s travel website, I was inspired to journey the world for 18 months, starting in Australia .

When I landed in Sydney to start my life as a nomad, there was one thing above all others that terrified me:

Getting out of shape. (OK, I was really afraid of spiders too.)

Any time I had traveled in the past, I abandoned my workouts and healthy eating went right out the window because: “Hey, I’m traveling!”

Returning home from any trip was like taking five giant steps backward on my health and having to start over. It bummed me out, but I was always worried about missing that amazing meal or big night out.

But on this trip big multi-month trip, I thought, “Hey, I run a company called Nerd Fitness — if I can’t find a way to travel AND stay healthy, who would ever take advice from me?” I needed to walk the walk, not just talk the talk.

I also wanted to prove that it was possible to have it all. That you can stay healthy and strong and fit, and also have amazing adventures, say yes to parties, eat local food, and live in the moment while traveling.

I traveled to more than 20 countries, hiked the Great Wall of China, swam with sharks, tracked wild animals in South America, and even lived like James Bond in Monaco.

Also I sang in German at Oktoberfest in Germany , partied ’til sunrise at Carnival in Rio, island-hopped in Croatia during Yacht Week, and danced on the beaches of Thailand at a Full Moon Party .

I learned on that trip that being healthy and “living in the moment” DON’T have to be mutually exclusive. In fact, being healthy can be GREAT for helping you to live in the moment and say yes to adventures too.

I just published a book called Level Up Your Life about helping people live more adventurous lives and how to put a plan in place to make that happen, and it covers some of the stuff below along with more travel help.

Today, Matt wanted me to share some of my advice with you. ( Matt says : And with me too, because I always feel like I gain ten pounds when I travel! )

So here’s a blueprint for living healthy, taking care of yourself, and still doing all the fun stuff that made you want to travel in the first place.  

A Workout You Can Do Anytime, Anywhere!

Besides, when you’re traveling, the LAST thing you want to be thinking about is being cooped up in a gym when you should be out exploring your new surroundings. I used to be a gym rat trying to get fit, and it wasn’t until I started traveling that I really had to dig into the motivation behind WHY we should take care of ourselves:

So we can do cool activities that remind us why being alive is amazing!

We only get one chance on this planet, and we only have one body to do it in, so we should probably take care of ourselves. Luckily, if we can do some basic things and put a few key systems in place while traveling (and when we’re not traveling), we’ll be ready to do whatever, wherever, whenever. Jackpot!

Basic Workout You Can Do Anywhere To start, and hopefully this goes without saying, doing things like riding your bike, hiking, and going for walking tours is a FANTASTIC start to building a healthy body. It’s exercise that doesn’t really feel like exercise, because you’re also exploring new locations like Indiana Jones or Carmen Sandiego.

But I also want to teach you a basic workout that you can do ANYWHERE on the planet. I know this is true, because I’ve done it in a parking lot in Singapore , a bus stop in New Zealand , in the middle of the Australian Outback, and other absurd places.

This basic strength-training workout is really helpful to having a great experience while traveling. When you strength-train, you build your muscles, joints, and tendons stronger each time — preparing them for any activity you throw at them. Best of all, it’s quick, targets every muscle in your body with just a few functional movements, and can completed anywhere.

This workout can help you get strong and healthy and still have plenty of time to do whatever else you need to do.

Here’s a full walk-through video from a few years back of me completing a basic workout with different variations for each exercise, on a playground in Ecuador:

Now, you might be wondering where to find a playground? Simple! Anytime you get to a new city, look on Google Maps or speak with the person who runs your hostel and ask for the nearest park. All you need is enough space on the ground to do your squats and push-ups, and something to hang from for your pull-ups.

I’ve done pull-ups on tree branches, bus stop overhangs, and parking lot structures; squats and lunges in the middle of a desert outside a tent; and push-ups practically everywhere.

( Can’t do pull-ups (yet)  or can’t find a tree branch? Do body weight rows using a desk or table

Or pick up your suitcase and do dumbbell rows .

Everything else you can do with just your body.)

Try the Nomadic Matt Travel Workout Plan:

• 3 sets of 10 bodyweight squats
• 3 sets of 10 push-ups
• 3 sets of 10 lunges
• 3 sets of 10 reverse crunches
• 3 sets of 10 backpack lifts

You can follow the above workout every other day, or even just once a week, and it’ll help you stay on target and keep you prepared for everything. If you only have five minutes here and there, that’s fine. Do squats when you can. Crank out a few pull-ups when you find something to hang from while on your hike, or bust out a plank in an epic location because why the hell not.  

Diet is 80% of the Battle!

What we’re trying to avoid is the depression and crash dieting that follows a trip full of overeating abroad: “Ugh, where did all of this fat come from? Time to starve myself!” Nope, not anymore!

Instead, let’s put a decent plan in place so that we CANNOT go overboard while traveling and therefore skip drastic measures when we get back home — something that’s consistent and sustainable.

How do we do that? By building a simple, kickass nutrition plan that is easy to follow and applicable anywhere everywhere on the planet:

• Eat real food most of the time. Liquid calories are brutal.
• Don’t rely on meal timing or calorie counting.
• Do the best you can. Don’t freak out!

What we’re aiming for is food that keeps us satiated and on target, i.e., mostly vegetables, some form of protein (be it from animal sources or legumes), and then some fruits and/or nuts — occasionally a bit of rice or potatoes, and minimal bread or pasta or liquid calories.

You’ve probably heard of this type of diet referred to as “ the Paleo diet ” or “eating like a caveman.” It’s the ultimate time-tested nutrition strategy, as you’re eating natural foods that have existed for millennia.

Better yet, these foods can generally be found anywhere on the planet, and it keeps things simple, so you don’t need to worry about counting calories or weighing your food. It’s one I’ve employed to great success throughout the world, but it does require you to be deliberate in your decision making with each meal.

You might be wondering specifically what you should and shouldn’t eat and how much. Let’s start with the “what,” and then we can cover the “how much.” Cap’n Crunch, pizza, pasta, bread, candy, soda — these are all processed foods full of nonsense, so we should avoid them whenever we can.

The focus should be on quality food from natural sources (this can often be easier in foreign countries than it is in the United States , as it seems this country is built around grains, high-fructose corn syrup, sugar, and carbs!).

Here’s what you should be building your diet around:

• Meat : Real animals with four legs
• Fowl : Chicken, turkey, duck, hen — things with wings
• Fish : This also includes shrimp, lobster, crab, mussels, clams, and other water-dwelling creatures.
• Eggs : Chicken eggs, ostrich eggs, but not Cadbury Eggs!
• Vegetables : Dark, leafy green veggies are a favorite. No, corn is not a vegetable!
• Oils : Olive oil, coconut oil, avocado oil — think natural.
• Fruits : A good source of carbs, but they can contain lots of natural sugar and can be higher in calories, so limit them if you’re trying to lose weight.
• Nuts : Loaded with healthy fats but high in calories, they’re good for a snack, but don’t eat bags and bags of them.
• Tubers : Sweet potatoes and yams. Higher in calories and carbs, but good right after a workout.
• Bacon : Nature’s candy!

Every meal should have a protein source and at least one vegetable; add some fruits and nuts. Avoid dairy and grains, or only eat them in minimal quantities.

Now, I can already see your brow furrowing, and you probably have the following question: “What about rice and pasta? That’s all I eat when I travel!” I get it — the cheap backpacker diet consists of rice, beans, and pasta — the most calories for the least amount of money (usually freeing up more money for more drinking, haha).

These foods are pretty much just calories and carbs. If you’re trying to be healthy, make sure you are eating protein and vegetables too.Consuming some rice or pasta or beans is fine; just don’t make it the only thing you eat, just so you can drink more. Your body will thank you, I promise.

This is something I struggled with when I began traveling, until I made a commitment to myself to start eating better, which required me to start spending more money on food (to get protein, vegetables, etc.). I either saved up more money before I went on my trip (a few bucks can mean a great meal in many countries!) or saved it elsewhere (by spending fewer nights out drinking).

It requires a bit of discipline, but if you’re committed to staying healthy and not wrecking your body (and waistline!) while traveling, it requires you to make some changes.

You don’t need to just eat broccoli and chicken when traveling and ignore anything that tastes good. Instead, try to make 80% of your meals healthy, and then eat whatever you want the other few meals. Your body won’t balloon up after one bad meal, but if you let one bad meal become a month of eating poorly, it will cause problems.

So find balance: if you are going to eat a big unhealthy dinner, eat a small breakfast and lunch. If you just had a massive breakfast, skip lunch — it evens out at the end of the day. Skipping a meal can be called intermittent fasting and can be really beneficial actually!

I also implement the “never two in a row” rule. I never eat two bad meals in a row. If I’m in a location known for something unhealthy and delicious, I make sure the meals before and after are really healthy so one bad meal doesn’t become a habit.

The Nomadic Matt Nutrition Travel Strategy:

• Eat real food! Mostly vegetables, some protein, and then fruit and nuts.
• Beans, rice, sweet potatoes, and potatoes are OK in moderation.
• Avoid processed junk, sugar, and liquid calories like soda, juice, and so on.
• Implement the “never two in a row rule.”

Party with Purpose

Here’s something you already know: drinking alcohol isn’t exactly healthy for you. But then again, neither is staying up too late, not spending enough time in the sunlight, spending too much time in the sunlight, playing video games for too long, eating unhealthy foods, etc.

And yet we all do lots of these things; we have to make trade-offs while we live our lives and have some fun.

I believe drinking can be done occasionally, in moderation, and a healthy lifestyle can still be achieved. If you decide that you want to drink, good for you. If you decide that you don’t want to drink, that’s fine too. You know yourself best: Be smart.

So, rather than tell you to give up drinking, let’s find a way to fit in into your schedule so that it allows you to be happy WITHOUT making your waistline bulge and giving you a raging headache.

Here’s the Nomadic Matt Healthy Drinking Strategy:

• Wine and liquor (sipped slowly) without mixers are the “healthiest” options.
• Light beers and good beers are next best, in moderation (duh).
• Sugary mixed drinks or energy drink-and-alcohol combos (I see you, Thailand!) are terrible for you. Sugar is literally the devil.
• Drink water between each drink. It works like a charm, I promise.

Now, calories from drinks can really add up, as can the crappy food you consume when you’re drunk…so try to party with a purpose. Wine, beer, liquor. Know yourself, and be smart about it.

You can also have some fun with it if you’re crazy like me. In Croatia during Yacht Week last year, I came up with a rule that I had to do 10 squats and 10 push-ups every morning for each drink consumed the night before. What started out as a joke among my boatmates suddenly became an accountability tactic. They GLADLY helped me count my beverages and then count my push-ups the next morning on the deck of the yacht.  

Be Active, and Have Fun

Instead of trying to be perfect, we can be “good enough” while we’re traveling. There are often once-in-a-lifetime experiences that require you to go off your food or exercise routine.

Exercise doesn’t need to consume your life either. It can be as simple as making an effort to sign up for a walking tour, opting to ride a bike through a city and getting lost on purpose, or hiking on small trips to prepare yourself for bigger trips.

You can also mix in some activities that don’t FEEL like exercise — but are:

• Tango lessons in Argentina
• Capoeira training in Brazil
• Muay Thai training in Thailand
• Hiking anywhere and everywhere!

Regardless of your level of fitness, there are fun activities native to the countries you’re visiting that can make for a great way to meet new people, train in an activity that is new to you, and get your heart racing! I like to think of them as missions or quests to complete in addition to just seeing the sights, but that’s just the nerd in me.

The Nomadic Matt Strategy of Healthy Awesome Traveling:

• Make exercise part of who you are. Walk more. Say yes to hikes.
• Strength-train at least once per week. Follow the playground workout!
• Eat real food. Don’t just go for cheap calories all the time.
• Never eat two bad meals in a row.
• Party with purpose! Drink water, too. Sugar is bad.
• Do the best you can. Every bit counts!

Remember, you don’t need to be “all or nothing” — you just need to be good enough. And every decision helps! Thanks again for reading, and I hope you take one piece of advice from today and use it to help you on your next trip!

Steve Kamb is the author of Level Up Your Life , now available in bookstores nationwide. When he’s not traveling the world, he runs NerdFitness.com , a worldwide community of average Joes and Jills helping each other live better lives.  

Book Your Trip: Logistical Tips and Tricks

Book Your Flight Find a cheap flight by using Skyscanner . It’s my favorite search engine because it searches websites and airlines around the globe so you always know no stone is being left unturned.

Book Your Accommodation You can book your hostel with Hostelworld . If you want to stay somewhere other than a hostel, use Booking.com as it consistently returns the cheapest rates for guesthouses and hotels.

Don’t Forget Travel Insurance Travel insurance will protect you against illness, injury, theft, and cancellations. It’s comprehensive protection in case anything goes wrong. I never go on a trip without it as I’ve had to use it many times in the past. My favorite companies that offer the best service and value are:

• SafetyWing (best for everyone)
• Insure My Trip (for those 70 and over)
• Medjet (for additional evacuation coverage)

Want to Travel for Free? Travel credit cards allow you to earn points that can be redeemed for free flights and accommodation — all without any extra spending. Check out my guide to picking the right card and my current favorites to get started and see the latest best deals.

Need Help Finding Activities for Your Trip? Get Your Guide is a huge online marketplace where you can find cool walking tours, fun excursions, skip-the-line tickets, private guides, and more.

Ready to Book Your Trip? Check out my resource page for the best companies to use when you travel. I list all the ones I use when I travel. They are the best in class and you can’t go wrong using them on your trip.  

Got a comment on this article? Join the conversation on Facebook , Instagram , or Twitter and share your thoughts!

Disclosure: Please note that some of the links above may be affiliate links, and at no additional cost to you, I earn a commission if you make a purchase. I recommend only products and companies I use and the income goes to keeping the site community supported and ad free.

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How To Make Travel Fitness A Priority (While Still Having Fun)

By michele herrmann, regular contributor.

Table of Contents

1)  How did you get into fitness?

2)  fitness and traveling sound like a unique pairing. how do they correlate.

3)  Was it challenging in the beginning to incorporate your usual fitness routine while traveling?

4)  how do you choose the fitness routines and locations featured on your youtube series , 5)  what is your fitness routine while traveling, 6) based on your travels, what perceptions on fitness have you discovered.

7)    What tips do you have for travelers to help them stay in shape while on the road?

• Eat right. This is definitely number one on my list. Just because you are traveling doesn’t mean that you have to eat food that will leave you feeling bloated and tired. Proper diet is one of the most important things you can do to make sure you are staying healthy while you are on the road.
• Don’t postpone your workout. There are so many benefits to a morning workout. It will boost your metabolism, mood and energy level, keep you alert and focused throughout the day. You are also far more likely to stay consistent with your training if you get it done early in the day rather than wait for later when you feel less motivated and fatigue.
• Never miss a Monday workout. There is something about working out on Monday that makes you feel like you are off to the right start of the week.  You’ll definitely be more likely to stay consistent with your workouts for the rest of the week. In addition, high-intensity exercises will help to reduce anxiety prior to the work day, encourage self-control and more discipline for other areas of your life and improve your sleep cycle.
• Drink plenty of water. The body needs water for virtually all of its functions. Flying dehydrates you because of the lack of humidity in the cabin air, so I recommend to drink plenty of water before, during and after your flight. This will help you to avoid headaches, fatigue, travel lag and dry skin. I would also recommend drinking a glass of water every hour while you are on the plane. It’s also a good practice to skip any alcohol beverages and coffee during the flights. But if you are a coffee drinker like myself, then limit your consumption to one cup and drink plenty of water with it.
• Make exercising part of who you are. Walk more, take the stairs, explore the city on foot. Those are small but important things that each one of us can implement into our busy schedules daily.
• Plan a workout . Sometimes our schedules can get pretty hectic. So I find that the best practice to stick to your workout regimen is by planning your workouts ahead of time. I usually plan mine on Sunday for the week ahead. Pencil your workouts in and I promise you will be less likely to skip them.
• Pack your workout outfit and a mat. That’s all you really need to get a nice intense full-body workout. If you maintain a proper diet and workout regularly, you will stay in shape no matter where you are or how busy your life gets.

Do you have any travel fitness advice to add? Please share in the comments below! 

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I’ve always had trouble keeping fit while traveling. I think the reason, like you mentioned at one point, is that I just don’t keep as good of care of myself when I’m not home. I don’t drink as much water, and don’t eat as well. Thanks for all the great tips!

Keeping fit while travelling is definitely possible! Excellent tips!

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Eating Healthy While Traveling (The Definitive Guide)

Written by: Dr. Anthony Balduzzi,

NMD Men's Health Doctor & Founder The Fit Father Project & Fit Mother Project

Founder Fit Father Project , Founder Fit Mother Project

So, you’re doing pretty well with your healthy eating, weight loss, and exercise routines…

• You’re making healthier food choices…
• You’re trimming down portions…
• Hell, you’re even getting to the gym more…

…and then it’s time to travel.

You hop on the plane/car for your business trip or family vacation, and ALL ROUTINE gets tossed out the window.

It's time face the COLD, HARD FACTS: trying to stay healthy while traveling is challenging…

• Healthy food isn’t always available, so it's easier to make worse food choices…
• We’re eating out at restaurants while traveling, so our portion sizes increase…
• And we're not always able to get your workouts in…

Ultimately, progress stops. And, often, you take 3 BIG FAT steps backward with your health goals.

Have you ever been on that “eating healthy while traveling battlefield”? I know I have…DOZENS of times!

I designed this in-depth guide to be your new BATTLE PLAN to conquer eating healthy while traveling.

In fact, our FFP Team is extremely proud that we've helped over 10,000 men and their families lose over 75,000lbs of fat.

Your ULTIMATE SOLUTION To Eating Healthy While Traveling

If you’ve been following our Fit Father Project articles for some time, you know that healthy eating and staying fit is about consistent HABITS & ROUTINES.

Now, the biggest challenge with traveling is that it INTERRUPTS our normal healthy habits & routines.

So, to fix that, we need a Definitive BATTLE PLAN.

I’m going to share with you 7 of the best strategies to WIN the war of eating healthy while traveling.

We're also going to approach your new battle plan on these 3 MAIN FRONTS:

• Battle Front #1: Planning before the trip (Preparation)
• Battle Front #2: Riding to the battlefield (The travel journey itself)
• Battle Front #3: Fighting the “war” (Managing the trip once you're there)

Welcome to the Fit Father Project Battle Plan of how to eat healthy while traveling.

Buckle up. Grab your armor. It’s time to go to war, my friend…

Step #1: Prepare to win the healthy eating while traveling war

Abraham Lincoln famously wrote, “If you give me 6 hours to chop down a tree, I'll spend the first 4 sharpening the axe.”

President Lincoln understood that preparation is the KEY to winning any challenge. His advice couldn’t be more true when it comes to eating healthy while traveling…

Most people who are struggling with eating healthy while traveling simply DO NOT PREPARE TO WIN.

We're going to fix that right now…

With just a BIT of forethought in gathering the necessary supplies, we can virtually guarantee our healthy eating success on the road. And to start our preparation for eating healthy while traveling discussion, we need to ask ourselves the following question:

What Is Our Main “BATTLE TERRAIN” On Our Trip?

Are we fighting our EATING WAR on “the water” or in “the mountains”…?

We need different preparation strategies to meet our specific “battleground.” We'll apply this same logic to our traveling. So, where will you be traveling…? Are you heading to a hotel for a business trip…?

• Do they have a healthy grocery store nearby?
• Do they have a gym you can use?
• Do they have a mini-fridge you can store your armies’ rations in?

Or maybe you’re heading on a fishing trip with your buddies in the majestic forests of Montana…

• There (most likely) isn't a gym or fridge readily available in the forest…
• For this totally different terrain, we need a different preparation plan.

If we DO have access to grocery stores on our trip… we can purchase supplies once we’re there.

If we DON'T have access to a store… we’ll need to use a few of the following tricks I’ve devised.

Step #1 is knowing WHAT you will have access to while traveling. That will dictate our prep strategy.

Preparing Our Eating Healthy While Traveling Strategy

• Eat roughly every 4 hours after your first meal to keep your energy and blood sugar stable (your first meal, as we’ll see later in this article, can and often should be DELAYED while traveling).
• Eat whole, unprocessed foods (see this article on “ building perfect plates ” for specifics).
• Make your eating plan DAMN SIMPLE & CONVENIENT with as little thinking as possible.

Fact: when it comes to eating healthy while traveling our #1 Goal is CONVENIENCE & UTILITY.

We aren’t looking for glamorous meals. We are looking to keep healthy, non-perishable food readily available at all times.

This is a “make-at-home” meal replacement you will prepare in bulk BEFORE your trip, store in a ziplock bag in your luggage, and use throughout the trip.

This shake is insanely nutritious and convenient.

I'll show you how to make it in just a second…

First, we need to discuss HOW we're going to USE this “DIY Perfect Travel Meal Replacement.”

Function #1: You can use this “Perfect DIY Travel Meal” as your BREAKFAST.

If where you’re traveling doesn’t provide a good, nutritious breakfast, you can use this as a convenient meal replacement for high energy and fat-burning.

Kickstarting your day with the proper ingredients at breakfast will stabilize your energy and keep your hunger at bay – so you don't overeat later in the day.

Function #2: You can use this Perfect DIY Travel Meal” as a quick & easy meal-replacement during the day.

This meal replacement is ideal between business meetings – or if you are on the road and don’t have time for a sit-down lunch.

In the coming sections, I'll also show recommendations on what to eat/order at restaurants you may (or may not) have access to.

For now, the important point is that this “Perfect DIY Travel Meal Replacement” will keep our healthy eating “on point” in the times we don't have access to solid-food healthy meals.

As you're about to see, this shake is ready to rock in powder form. We'll just add water.

Here's How To Make The “Perfect DIY Travel Meal Replacement.”

The Single Serving Recipe of the “Perfect DIY Travel Meal Replacement”

• 1.5 scoops protein powder (any kind – whey or a combo plant based protein )
• 2 tablespoons of cacao powder – this is an incredibly effective food for energy (we cover 10 superfoods you need in our powerful article: The Top Ten Best Superfoods For Men – Hint: Dark Chocolate/Cacao is No. 2!)
• ½ cup REAL quick-cook oatmeal (from brands like Bob’s Red Mill or Quaker – not the flavored, sugary crap)
• 1 tbsp chia seeds

You will simply MULTIPLY this recipe by the number of days you are traveling. For example, if you’re gone 5 days, multiply by 5 – assuming you’ll be using this shake 1x/day.

This shake recipe is particularly powerful because ALL of the ingredients are natural and non-processed.

If you were to try and buy any meal replacement powder or bar, those products would not come CLOSE to the nutrition and purity of this FIY formulation.

How to prepare your “Perfect DIY Travel Meal Replacement” Shake:

Step #1: Get 2x large 1-gallon zip-lock bags.

• We’ll be putting all the shake ingredients in the bag.
• We want the zip lock with the GLIDING TOP – not the Velcro-style top (those pop open).
• We need TWO zip lock backs, because (as you'll see) we'll put one bag inside the other to prevent spilling.

Step #2: Put all these ingredients above into the bag (shake it up to blend the ingredients).

• 1.5 scoops whey
• 2 tbsp cacao powder
• 1/2 cup Bob’s Red Mill quick-cook* oats (*quick cook means finely chopped)

This recipe above makes 1 serving. Remember to multiply this recipe by the number of travel days.

1 serving of this will be around ¾ of a cup. We want the measuring cup with us throughout our trip to ensure we're getting the proper serving.

Step #4: Double up the “glide top” zip lock bags to prevent spillage.

Step #5: Now we'll need a “Golden Chalice” (a.k.a your Shaker Bottle/Mason Jar) to put your shake in daily.

You will need to pack a shaker bottle (or glass mason jar – my preference) to put your shake in daily.

In our Fit Father Project Programs , you'll discover the 5 common household ingredients that KILL TESTOSTERONE LEVELS and PROMOTE CANCER – and how to RAPIDLY increase both testosterone & muscle at any age.

Now, whether you choose a shaker bottle or a glass mason jar is entirely up to you.

The most important point is that this bottle will be the way you drink your shake daily throughout the trip.

Each morning while traveling, you will…

• refill your glass/shake bottle with a single serving of DIY powder (3/4 cup)…
• slide that bottle into your backpack or briefcase…
• and you'll be ready for your “on-the-go” travel meal throughout the day..

When it’s time for your meal, you simply add water! That’s it.

Believe it or not, oatmeal + protein + cacao/chia in water is still pretty tasty.

Above all though, we need to remember that eating healthy while traveling is NOT GLAMOROUS. It’s about consistency and preparation…

This shake is good. Just keep the end goals in mind – simplicity, consistency, & execution!

OK! So we've covered meal replacements while traveling. Onto our next topic…

How To “Snack Healthy” While Traveling

Now that we’ve got our “Perfect DIY Travel Meal Replacement” covered…

I also want to offer another option for a simple “on-the-go” snack while traveling – particularly in the hours between lunch and dinner to keep your blood sugar and energy levels stable.

I recommend a few natural, unprocessed, and easy-to-pack snack options:

2. Warrior Bars by CORE Foods (purchased in-store at Whole Foods or online ) – these are the “Ferrari of the protein bars world.” All the Warrior Bar ingredients are REAL FOOD; as such, they are expensive and perishable (1 week unrefrigerated). Do not confuse these with other imitation “Warrior Bars” out there…

3.Beef/Turkey/Salmon Jerky + nuts (both are easy to bring and NON-PERISHABLE)

4. An organic apple + mixed nuts (both as easy to pack or buy at your destination).

Key Point: All of these snacks have protein + healthy fats to keep both your blood sugar stable and hunger at bay (which is vitally important for eating healthy while traveling).

As a rule of thumb: Pack 1 of these snacks per day. If you’re preparing for a 5-day trip, pack 5 bars, etc.

Think of this as your snack armory. Like carrying different swords to war, you may not use (eat) them all… but you will be prepared.

“Anthony What Should I Do About Exercise While Traveling?”

I'm so glad you asked 🙂

We’re going to talk more extensively about SPECIFIC WORKOUTS you can do while you’re on the trip itself (in the “On The Battlefield” section at the end of this guide).

Now, one piece of equipment that is EXTREMELY USEFUL to pack while traveling – regardless of your gym access – is an ELASTIC RESISTANCE BAND SET (like this awesome kit on Amazon).

With a single elastic resistance band, you can get an incredibly effective workout. Again, we’ll talk more about this later.

Traveling is a great time to both increase your walking time and count your steps. 10,000 steps per day is an ideal goal.

In fact, I had a personal 1-on-1 client in the UK named Vijay. He lost 60lbs in 4 months. Vijay performed NO FORMAL WORKOUTS.

His results would have been even better if he were regularly using effective workouts like those in the Fit Father For Life programs.

We just made sure he walked 10k steps per day. Don’t underestimate the power of walking!

• Here’s a good little pedometer: Trisport 3D Walking Pedometer
• Here's are good smartphone pedometer apps: Stepz (iphone) / Pedometer (android)

OK! We've officially covered PREPARING for eating healthy while traveling. Let's transition to our “Second Battlefield”…

On The Road To Battle: Managing The TRIP Itself

We’ve successfully prepared, and you’re officially on your gallant steed riding to the battle.

Meet our second battlefield – the traveling itself.

There are 2 key facts we need to manage eating healthy while traveling during our actual trip.

Fact #1: Hydration is PRIORITY…

Traveling is stressful on bodies: long hours of sitting, changing timezones, and (often) flying on airplanes.

Hydration is our #1 Priority during the trip as it keeps both your metabolism humming & hunger at bay.

Example: For a 200lb man, the formula would work as follows – 200/2 + 32 = 132oz (slightly more than 1 gallon) water.

Again, you’ll need a water bottle that you are refilling constantly to actually drink this amount of water. Buying $10 airport water bottles is ridiculous.

Thankfully, you'll have your “Golden Chalice” (glass jar/shaker bottle for your DIY shake) already on hand to refill with water.

FACT #2: For long trips, we ALSO need to manage TIME ZONES.

Changing time zones while traveling further stress your body's natural circadian rhythms (body clocks) – this most frequently manifests in disturbed sleep patterns.

In non-sciency terms, this basically means that missing sleep creates the PERFECT STORM for hunger and easy weight gain.

For this reason, it's super-important that you follow a structured meal plan like the Fit Father “No Think” Meal Plans included in all of our Fit Father For Life Programs that use “smart carbs” to keep your body lean and energized.

It's also very important that we do everything in our power to NORMALIZE YOUR SLEEP on the road, which will, in turn, help improve you're eating healthy while traveling.

Now, when it comes to optimizing sleep while traveling…

Melatonin and cortisol are two hormones that control your body clock (circadian rhythm).

If we’re traveling between different time-zones, we can strategically use 2 Strategies to help both our metabolism and circadian rhythms adjust to the change smoothly.

Tip #1: Use Strategic Melatonin Supplementation

Melatonin is a very useful hormone when used properly to help reset your natural circadian rhythm quickly. This particular supplement is proven to work in countless research studies for ameliorating jet-lag and travel-induced sleep disturbances.

I create a little table for you below with some specific strategies on how you might use melatonin based on your travel schedule:

For EASTWARD Travel

If you're away for 4 or MORE days:

• When traveling eastward, take a 5mg melatonin tablet at 1800 to 1900 hours LOCAL time (6 p.m. to 7 p.m.) on the day of departure (if necessary, take while on the flight).
• The idea is that we are habituating your body clock ahead of time with the melatonin supplementation.
• On arrival, take a tablet at local bed time, 2200 to 2300 hours (10 p.m. to 1 p.m.), for the next 4 days.

If you're away for LESS than 4 days:

• The evening preceding departure, take a dose of melatonin (3-5mg) at 1800 to 1900 hours (6 p.m.-7 p.m.) local time.
• On arrival, take a daily dose at local bedtime, 2200 to 2300 hours (10 p.m. to 11 p.m.), until departure.

For WESTWARD Travel

• When traveling westward, take 1 tablet (3-5mg) daily at local bedtime, 2300 hours (11pm) or later, for 4 days at the destination (or at each stop-over).
• Take melatonin at bedtime the night before departure.

Recommended are a few quality products on Amazon.com:

• Now Foods – 5mg Melatonin
• Nature Made Melatonin – 3mg/cap

Melatonin is ONE useful strategy to improve our sleep during trips – which indirectly helps with our eating healthier while traveling.

We have a second powerful strategy that will help too…

Tip #2: Use Intermittent Fasting To Burn Fat & Sleep Better While Traveling

We have one more powerful trick to help our bodies adjust to time-zones while traveling…

At least not DURING your travel journey itself.

Here's why this works so well…

Using short-term (intermittent) fasting while traveling DIRECTLY helps your burn more fat WHILE ALSO resetting your circadian rhythm to your new travel destination.

Without getting too much into the science behind fasting, here are a few key highlights:

• Our human bodies are BUILT to fast. It's hardwired into our genetic code, as our ancient ancestors often fasted for periods of time without constant food access.
• Short 24 hour fasts increases human growth hormone (a very potent fat burning hormone) by 1600% in men ( 1 ). This is a really powerful anti-aging and weight loss effect that FAR SURPASSES the GH raising ability of any supplement.
• 24-hour fasts even build new brain cells and prevent memory loss, neurodegeneration, and Alzheimers ( 2 ).
• Fasting cleans out all the “metabolic junk” that accumulates in your cells through a process called autophagy ( 3 ).

In fact, in 2002, researchers put fasting to the test with 186 National Guard personnel deployed across nine time zones. They found that those who followed the fasting protocol were 7.5 times less likely to experience jet lag upon arrival and 16.2 times less likely upon their return ( 4 ).

Here's the basic fasting protocol to use while traveling:

• Avoid food (or calories of any other sort) immediately before and especially during your journey. No juices, sodas, or sweeteners are allowed. Remember to drink plenty of water (and unsweetened green tea) to stay hydrated as we mentioned previously!
• Fast for at least 14 hours and up to 24 hours (dinner-to-dinner). Skip the overpriced, undernourished airport food.
• Upon arrival, eat soon after landing, as close to local mealtime as possible. Now that you're at your travel destination, eat on your new “local” schedule.
• If you’re taking a RED-EYE, have dinner at the equivalent “local dinner time” of your travel destination before leaving, and then then fast overnight until breakfast/lunch the next day.

Fasting is a SUPER-POWERFUL health habit for eating healthy while traveling. In our Fit Father For Life programs , you'll also learn how to use strategic fasting to dramatically increase your fat loss and lean muscle progress while NOT traveling).

Now if you MUST eat while you're traveling (not recommended)…

• These two apps help you make healthier food choices at airports (and on the go): GateGuru + CleanPlates.
• Use the “preparation snacks options” we talked about above to munch on while traveling.
• Also, if you are traveling by airplane – here's a a top 10 list of the airports with the healthiest food (data from the Physicians Committee for Responsible Medicine):

We've Arrived At Your Destination! Here's What To Do Now…

OK! We've officially arrived on the battle-field. We've made it to your final trip destination.

Now, if you've followed this guide so far…

• #1: We’ve properly prepared (made our DIY shake &packed snacks/exercise band).
• #2: We’ve properly hydrated and potentially used melatonin/ fasting while traveling.

Now, we’re ready to manage our trip – specifically how to eat and exercise once we've arrived on site!

Step #3: At Your Destination: Eating Healthy While Traveling

• Meal #1: 3 sunny side up eggs, spinach, 1 cup mixed berries
• Meal #2: 3 egg omelet w/ veggies (hold cheese), grapefruit
• Meal #3: 5-7oz breakfast ham, sautéed veggies, side of fruit

Or, we can always use the “Perfect DIY Travel Meal Replacement” as our breakfast. Most hotel breakfasts have eggs, fruit, and salad, so you should be able to wrangle up something healthy.

It's very easy to get a healthy salad with lean protein (and dressing on the side) at any restaurant.

For dinner, prioritize protein + veggies + 1 cup healthy carbs.

At pretty much ANY RESTAURANT you can always pair a protein with a side of veggies and healthy carbs.

Here are a few common options:

• Salmon + rice/quinoa + side-veggies.
• Chicken breast + asparagus + brown rice.
• Lean steak + sweet potato + broccoli.

You really should grab a copy of The Fit Father “No Think” Meal Plan (included in our Fit Father For Life Programs.)

The guide hands you 21 of the Perfectly Portioned meals for breakfast, lunch, & dinner to keep your energy sky-high and fat-burning metabolism firing.

Plus: we include a guide with the 15 best “eat out at restaurant” meal options at some of the most popular restaurant chains.

You will NEVER be at a loss for what healthy options to order. We hand you everything.

Within our Travel Fit program, we also include the exact TRAVEL WORKOUTS you can perform with little-to-no equipment in just 30-minutes with a bit of floor space, to IGNITE YOUR METABOLISM – no matter where you are.

>>> Click here to learn more about the programs included in our Fit Father For Life Membership <<<

That's it! I hope you got some very actionable tips from this article on eating healthy while traveling!

Here's a quick summary of the key points…

Article Summary: Eating Healthy While Traveling

• #1: Eating healthy while traveling is all about CONVENIENCE, SIMPLICITY, & PREPARATION . We don't need glamorous meals. We need simple nutrition strategies that can keep us “on routine.”
• #2: Preparation is KEY! Make sure to pack something like our “Perfect DIY Travel Meal Replacement” that you can use throughout your trip.
• #3: Stay WELL-HYDRATED and (ideally) use intermittent-fasting & melatonin while flying/driving to ensure you're optimizing your fat burning and sleep-cycles.
• #4: Focus on pair protein + veggies for your meals when you're on your trip. For exact recipes and super-powerful nutrition strategies, check out The Fit Father “No Think” Meal Plan that's included in our Fit Father For Life programs.

Travel healthy my friend!

If you have any questions about our programs/services, email us at [email protected] .

Your new friend & health coach,

P.S. Have a particular topic you want covered in future articles? Let us know in the comments below or via email: [email protected]

We post these weekly trainings EVERY SUNDAY. If you are NOT on our mailing list, join our mailing list here . If you have a friend or family member who you know would benefit from this info, send 'em this page!

These programs have been battle-tested and proven on hundreds of men over the past year.

Fit Father For Life gives you a complete 1-YEAR eating and exercise curriculum to see ongoing results in all areas – for less than the price of 3-MONTHS Membership at your local gym.

*Please know that weight loss results & health changes/improvements vary from individual to individual. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on Eating Healthy While Traveling.

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The Ultimate Guide To Staying Fit While Traveling

Written by Sam Coleman | Co-founder

Fact checked by Kirsten Yovino, CPT Brookbush Institute

Updated On: February 23, 2023

Nowadays, many people make fitness their top priority. I know I do.

However, I never let "keeping fit" hold me back from doing what I want in life, whether that’s regarding work or having fun like traveling.

Likely, if you are reading this, you make fitness a constant in your life without fail too. So you probably want to know how to travel and keep that going.

Personally, I like to travel for extended periods of time. When doing this, it is harder to maintain balance and consistency, in any sense of the word. Which is very much necessary for staying in good shape, especially if you are trying to gain muscle.

I’ve been asked many times, " how do you stay in such good shape while traveling?" I usually joke by stating I get most of my protein source from some sort of exotic animal.

I’ve had friends commend me for “looking bigger” when coming home from trips like it was some impossible feat. In fact, for every trip, I never gained more than I would have if I stayed home. I just stayed consistent, and with that, I didn’t lose any gains and my body fat percentage dropped giving me the perception of looking bigger.

When traveling, I am forced to change up my style of training (usually from heavy lifting to more plyometric/bodyweight work) which causes me to have new types of gains. With each trip, I am actually improving my overall fitness and well-being this way (I will get into how I do this below).

I started offering advice to my friends who travel a lot. They told me the fact that I was doing the same routines and having the same mentality on my trips was motivating...and if it was working for me, it would work for them…and it did. They are making some serious progress in their fitness while on their extended (3+ months) travels.

Most people get lazy when they travel. This is the biggest mistake. This is usually the only mistake. If you make fitness a priority, potentially the biggest priority of your trip, you will surely achieve any fitness goals while traveling. And just because fitness is your priority, that doesn't mean you have to hold back from doing what you want on your trip. You can make time for everything.

I wrote this article which is 4,000+ words because I wanted to go into serious detail where I felt necessary about staying in shape while traveling, and to give you as much information and strategy as I could to help you succeed at keeping in shape on your trip. This has worked for me and my friends and family. All of these tips, recommendations, and training plans can apply to any kind of travel, whether that’s business, backpacking, resorts, hotels, or road trips.

Stay fit, there should be no excuses.

Here are my 9 essential tips for staying fit while traveling:

I’ve also included effective workout planning methods in tip 3 that you can use to create all types of workouts on your trip. 

1. Fitness Goals While Traveling

Are you trying to bulk up? Are you trying to cut, get shredded? Are you trying to increase your speed, power or explosiveness? Making fitness goals should be the first step when planning 'fitness' for your travels.

If you know your goal(s), you can plan for it. It’s that simple. More to come on planning below.

What about gaining weight and putting on muscle when you travel?   i.e. 'putting on mostly fat' for the majority of people.

As you can imagine, or know from experience, putting on muscle mass while traveling is really tough, like really, really tough (putting on fat is easy though)...Why? Because of two things, inconsistency in your diet and not being able to lift "heavy"... which is why cutting and maintaining on the road is much more achievable...unless you have the money to eat right and get into a gym or use free weights somehow no matter where you are.

With that being said, most of the time I recommend travelers to focus on keeping in shape and lowering body fat while traveling, rather than putting on muscle...

But that doesn’t mean you can’t put on weight while traveling, because you can. If you want to build muscle while traveling, it is definitely possible. But again, you must prepare for this and make it a priority on your trip.

For example, protein packaging made to pack up in a suitcase so you can always reach your protein intake levels.

I’ve decided to do special tips for people who want to gain muscle while traveling and I will highlight those as MASSIVE TIPS (that sounds strangely erotic…keeping it). By the way, I write all of my articles as if I am speaking, so you will notice my strange quirks as I won’t edit things like that^ out. 

2. Workout equipment for traveling

If you have been lifting weights regularly for some time you’ll want a few tools on your trip to help maintain and/or grow. What can you take on your trip that is portable, lightweight and effective? Well, I know of and use a few tools.

a. Resistance bands (the heavy duty loop resistance bands), really all you need is one (recommended: 1" width size band - most versatile) but having multiple sizes opens you up to a wide variety of exercises. You can get a brutal full body workout with them anywhere   and you can use them to target individual muscle groups like your legs . Also, they can be used to assist, not only resist. If you have troubles with bodyweight exercises like pull-ups and dips, this is the perfect tool to give you the extra push you need. Strap them up at any bar in any city and you are good to go. By the time you come home your pull up game will be strong (one of your fitness goals for your vacation maybe?). Did I mention, you can  stretch and work on mobility with bands too? Too versatile.

Buy resistance bands now!

• Resistance band workout you can do anywhere
• Resistance Band Chest Exercises
• Resistance Band Shoulder Exercise & Workouts
• How to build muscle with resistance bands

Shop Now:  Fabric Booty Bands for Lower Body Workouts On the Go

Related: 25-Minute Booty Band Workout that you can do anywhere

b. TRX.   Suspension Trainer - This is another great tool to have for your trip. Pack it up and pull it out on any door or tree or bar that you can find. Another great full body tool.

c. Speed Rope . Metabolic conditioning? Check. Footwork? Check. Really, cardio is the easiest thing to manage on a trip…just start running. But with a speed rope, things get a little more interesting. Plus it’s a great skill set and will improve your footwork tremendously.

Related: How to get the most out of jump rope workouts

d. Massage balls for mobility and trigger point therapy.

You really only need your body weight, however, having some tools like the ones mentioned above is always nice. It will give you a lot more options for your training plan.

Other honorable mentions are as follows:

• Core Sliders.
• Monkii Bars.

3. Get your workout plan in order.

It’s great to try new thing and keep your workout fun and creative, but your overall workout plan should be pretty consistent for at least 6-8 weeks for you to see results, not to mention analyze anything in regards to your performance.

Prepare a journal to keep track of diet and workouts.

I am a big advocate of keeping track, but I don’t let it determine my day, week or workout completely. It’s good to keep track on your trip to see where you can improve in terms of diet and effort of your workouts, it also allows you to add progressions each week accordingly.

However, personally (like everything in this article), sometimes I take what my body is telling me into account. Be in tune with your body, some days you may need more calories or you may have more energy for a tougher workout. Keep track but don’t let it rule your day. No one wants to be counting calories at every meal on their trip - Unless you are one of those kinds of people. Nothing wrong with that.

If you are looking to gain muscle on your trip, you will need to continue lifting heavy, and you will need a gym or some heavy free weights in addition to your portable fitness tools. If possible, getting in the gym two times a week is ideal, three times would be great. If you think you can manage this on your trip, you should definitely do it. Plus it's pretty fun to check out different gyms and training facilities across the world.

When you are in a new area of a city, you can easily pay a one day pass or…

MASSIVE TIP

If you go in and talk to gyms, especially Crossfit boxes, they are happy to do one day free passes. Do this every day at a new place and you will never stop lifting heavy, and for free.

How to get daily or even weekly free passes to gyms anywhere in the world? Offer them to post on social media and tell them about your travels and how you are only in the area for a week (or whatever it may be) and see if they are willing to work with you as your budget is tight. Tell them you will write a very nice review on their gym...Anyways, once you get in, do your heavy lifts!

To sum all this up, try and keep track as best as you can while also being flexibile to how you feel that day or whatever the day throws at you.

It takes less than 1% of your day to keep track.

Take 5-10 mins a day to write everything down and then spend 15-30 mins a week looking it over and planning to adjust and add progressions where necessary.

You might be wondering, how would you look at and see where and why you need to adjust or progress?

Well, if you weren’t sore in certain areas of your body but you were in others, I’d say more effort needs to be put into your workout for that muscle group. If I noticed I was feeling tired or taking longer to recover from being sorer than usual, I’d probably give myself a rest day and make my workouts slightly easier the next week or at the same level instead of progressing. It’s that simple. It’s common sense really.

There are always ways to progress your workouts so you can continue to break down and tear up your muscles for them to actually grow. Simple ways are to add more reps (say 2-5 for each exercise over the next few weeks), add more sets, and you can advance the exercise (i.e. squat to jumping squats).

Here are a few types of workout plans you can start with, depending on your goals.

Note: - The primary workout is the main part of the workout, the secondary workout is finisher / core focused. - Stick to a plan (with progressing) for 6-8 weeks (for those traveling for longer periods of time). -  You can use these exercises below or replace them with various other movements, but make sure they are challenging and your form is correct.

Short travels

If you are only traveling for 1-2 weeks, make a 1-2 week plan focusing on improving in a certain area where you are lacking (i.e. cardio, flexibility, balance & coordination), then once you are back from your trip you can add that specific focus to your regular training plan....this could be a great time for deloading . 

Bodyweight-only workouts

Split workout :.

MONDAY: Legs/ Shoulders /Abs

Warm up: Dynamic warm-up

Primary workout: a) Lunges 3 x 15 (each side) { intermediate exercises - jumping lunges} b) Lateral lunges 3 x 15 (each side) c) Hip thrusts - 3 x 15 d) Burpees - 3 x 15 e) Handstand push-ups on the wall - 4 x 10 ( if too difficult, do a Pike Push-up - there are always regression and progression exercises you can do) f) Handstands on the wall - 4 x max. time hold

Secondary workout: a) 1 min plank hold b) 1 min mountain climbers c) 30-second side plank x each side (total 1 min).

Cooldown: Static Stretches/Yoga Stretches and cardio (optional).

14-Minute Post-Workout Cool Down Flow

TUESDAY: Cardio/mobility ( mobility workout )

WEDNESDAY: Back/Bicep/Calves

Warm up: Dynamic Warm Up

Primary workout: a. Pull-ups - 3 x max. reps b. Bodyweight rows (you can always find a way); palms facing way - 3 x 15 c. Supermans - 3 x 15 d. Chin ups (biceps) - 3 x max. reps e. Bodyweight rows; palms facing in and grip closer than shoulder width - 3 x 15 f. Standing Calf Raises (single-leg) - 4 x max. reps

Secondary workout: 1 min Leg Raises 1 min Crunches 1 min  Toe Touches

Cooldown : Static Stretches/Yoga Stretches and cardio (optional).

THURSDAY: Sprints and Yoga.

FRIDAY: Chest/Tricep/Abs

Primary workout a. Push-ups - 3 x max. reps (advanced progression - clapping push-ups) b. Wide-grip Push-ups - 3 x 15 c. Diamond Push-ups - 3 x 15 d. Bodyweight Flys (get creative - https://youtu.be/lwALdruLXAA?t=14s) - 3 x 10 e. Dips (two chairs side by side will do) - 3 x max. reps f. Tricep Dips - 3 x 15 g. Bodyweight Skull crushers

Secondary workout: 1 min Plank Jacks 1 min Heal Toches 1 min Lying Leg Raises

Cooldown: Static Stretches/Yoga Stretches and cardio (optional).

SATURDAY: Rest

SUNDAY: Repeat... and the cycle continues for 6-8 weeks. Stick to it but make sure you progress each week or at least every two weeks.

If you are doing full body, your workouts will look like this

Full body workout:

Monday: Full- body (Anterior focused)

Primary workout: a. Push-ups - 3 x 20 b. Diamond Push-ups - 3 x 20 c. Jumping Squats - 3 x 20 d. Chin-ups - 3 x max. reps e. Jumping Lunges - 3 x 20 (each side) f. Hand Stand Holds (beginners, feet on a wall) 3 x max. hold

Secondary workout: 1 min High Knees 1 min Leg Raises 30 second Side Plank, each side. (total 1 min).

Tuesday: Cardio/mobility ( mobility workout )

Wednesday: Full Body (posterior focused)

Primary workout a. Pull-ups - 3 x max. reps b. Hip Thrusts - 3 x 20 c. Inverted Rows - 3 x 20 d. Scapula Push-ups - 3 x 20 e. Wide Fly Rows 3 x 10 f. Standing One-leg Calf Raises - 3 x max. reps

Secondary workout: 1 min Superman Pulse 1 min butt kicks 1 min reverse table top hold

Thursday: Cardio/Yoga

Friday: Full Body (lower body focused)

Primary workout a. Burpees - 3 x 15 b. Lateral Lunge - 3 x 20 (each side) c. Extreme Range Reverse Lunge - 3 x 20 (each side) d. Donkey Kicks - 3 x 20 (each side) e. Manual Hamstring Curls - 3 x 10 f. Donkey Calf Raises - 3 x max. reps

Secondary workout: 1 min Jumping Jacks 1 min Plank Jacks 1 min L-sit (hold as long as possible, then 1-second rest and repeat for 1 min.)

Saturday: Rest

Sunday: Full body (upper body focused)

Primary workout a. Clapping Push-ups - 3 x 15-20 b. Decline Push-ups - 3 x 20 c. Dips - 3 x 20 d. Close-grip Pull-ups - 3 x 10 e. Wide-grip Pull-ups - 3 x 10 f. Handstand Push-ups - 3 x 10 g. Praying Mantis Push-ups - 3 x 10 h. Inverted curls - 3 x 10

Secondary workout: 1 min Heel Touches 1 min Crunches 30 seconds Explosive Push-ups

Note: Add supersets to your workout. If you are supersetting , take a bit more time in-between sets than you would without. i.e. supersets 1.5 mins in-between sets vs not supersetting at 45-60 second rest between sets.

Circuit Style:

The types of exercises will be the same as the above in full body or split.

Primary workout: Exercise A x 12 reps Exercise B x 12 reps Exercise C x 12 reps Exercise D x 12 reps x 3 rounds

Secondary workout 1 min Exercise 1 1 min Exercise 2 x 1 round Exercise 3

A circuit workout moves you from one exercises to the next without rest. Once you complete all the desired exercises, you would rest and repeat another round. 3-4 rounds is a good target. You can also do AMRAP (as many rounds as possible) .

If you wanted to do 8 different exercises in the primary workout, it’s recommended to split it into 2 different circuits and do each for 3 rounds. That would be a more advanced workout. However, typically the types of exercises you choose are what makes it beginner, intermediate or advanced. So for those who are well-conditioned, the format would still be the same.

If you do circuit workouts, you should do it a maximum of 4 times per week. 

Think back to your goals when making your workout plans. The above are just samples. These are good if your goals are to keep, or depending on your conditioning make, gains.

However, a trip can be a great way to change up your workout routine to work on new skills and your weaknesses. i.e. if you are a bodybuilder, maybe your trip can give you the time to work on agility, mobility, flexibility. The above workout structures would work well for any kind of training, you just need to change up the exercises.

Here are a few sample workout plans that focus on some commonly weak areas for people that train regularly.

Agility/Speed/Explosiveness:

Monday - Sprints/Jump rope (10 mins)/ Plyometrics (4 exercises x 4 sets x 15-20 reps).

Tuesday - Full body workout.

Wednesday - Cardio/Yoga/Mobility.

Thursday - Sprints/Foot drills/Plyometric 4 exercises x 4 sets x 15-20 reps.

Friday - Upper body workout.

Saturday - Lower body workout.

Sunday - Rest.

Related: Try This 25 Minute Follow Along Full-Body Bodyweight Workout

Resources for Bodyweight Exercises:

• Back Exercises (without pull-up bar)
• 10 Ancient & Animal Inspired Squat Variations You Need To Try  

Workout plans if you have some fitness equipment on your travels:

Resistance bands: Add these exercises to the plans above.

Workout if you have a TRX: Add these exercises to the plans above .

Two key factors that can't be overlooked:

Cardiovascular conditioning.

The days marked for cardio and yoga can be replaced with anything that you want… or that surrounds you. Try a local workout. Go for a hike. Play a sport. Find a stadium or long staircase, and try one of these fat-torching staircase workouts .

Likely you will be walking a lot on your trip so burning fat/cardio will be in check. Gotta keep the heart pumping strong.

Flexibility & Mobility

One day for mobility and flexibility should be thrown in for good measure. Recovery and mobility are key to a strong, powerful, agile body.

For YOGA, definitely get the app Down Dog . Every workout is different, as it should be since it’s yoga after all.

Stick to the plan! But be flexible...

Yes, you need to stick to a plan so you can see results, but be flexible and have fun on your trip. Make time for “local” exercises. Explore the city. Experience how people exercise in foreign countries. It's just as much of part of the trip as experiencing the local foods, temples, or beaches, etc.

So the plans (knowing that adjustments can be made to accommodate for the trip, not the trip accommodating to your workout) can really work in any circumstance of the trip. As long as you got your bodyweight and the tools that you’ve packed (if necessary) then you are good. All you need is 30-45 mins a day…that's only 2% of your day.

Time under tension

This is the most important part of working out. The more time under tension, the better...This is what makes you stronger and better conditioned. This means that you must  MUST workout mindfully, engaging your muscles with maximum tension. It's better to do fewer repetitions with maximum tension than more repetitions with sloppy form or less engagement in your muscles. The same goes for lifting weights, sometimes less is more. As long as you getting that time under tension, you can continue to stay fit on your travels.

How to progress this bodyweight workout over an 8-week workout plan?

If you want to make your workouts more difficult, all you need to do is add more volume to the workout. You could add an extra 2-3 reps to each exercise, add slow or add another exercise each week.

4. Keep your diet in check.

It can be quite costly to keep your diet in check on your trips... that is if you are trying to gain muscle without much fat. However, there is no stronger advantage than determination. Do your research. Look up local foods in advance which are high in whatever nutrients that you need.

If you are eating out the whole trip, then eat your 3 meals without worrying about counting macronutrients. If you try too hard you will likely not enjoy your trip as much. Just make sure you have carbs, protein, and fats at a reasonable range in each meal, and make up for the rest during snacks if you are trying to put on muscle. Look up common foods' macros for where you are going. You should be able to eye it well enough.

The easiest way to manage your diet is to avoid any processed food and be flexible, be in tune with your body. If you are full, don’t eat a snack. IF you are hungry, eat! You know if it’s fried, then it’s ….well it’s fried, it’s fatty. It doesn’t take a genius to figure out you shouldn’t eat that every day.

You will know pretty quickly if your diet isn’t working and then you can adjust as you go. If you keep track, it will help you figure things out. But that doesn’t mean you need to count every god damn calorie. At least I don't. If you can then more power to you.

If you are trying to cut back on carbs, you can order a meal and tell them to hold the carbs or just put the carbs to the side and not eat them.

Snacks? Think outside the box, or inside the convenience store, for whatever you can find that’s high in protein. It may not be the most delicious or it might but either way, it will get the job done.

Related: What is Hydrolyzed Whey Protein and its Benefits

Bio-Hacking : Intermittent Fasting

Intermittent fasting is my go-to for traveling. If you don't know what intermittent fasting is, check out this article I wrote for my company SET FOR SET - 6 different methods of intermittent fasting . Basically, you eat for a window of time and then fast the rest of the day. Intermittent fasting is known for shedding fat fast and boosting energy throughout the day without having to drastically change your diet.

I like it because it saves me time in the mornings to focus on getting my workout out of the way and any other things I need to do (emails, etc) and then by 1 am I can eat whatever! Although I still stay away from processed or fatty foods, I do have a lot more freedom this way. From 1-9pm I can just eat and eat. Once 9 pm hits, close the mouth. However, this is tough for the beer drinkers of us travelers. I’m personally a hard liquor guy so I won’t have any calories with a vodka soda.

MASSIVE TIP: PROTEIN THAT’S PACKABLE/MADE FOR ON-THE-GO

You can take protein in your carry on or in checked luggage. You definitely won't have any issues if it is in the original packaging. Many brands come in bag-form. Vade Nutrition has dissolvable protein scoops. Make sure to keep your protein as cool as possible. 

***No preworkout? COFFEE is the solution. You can also take vitamin B with you on your trip***

5. Drink a ton of water:

I would have put this in the 'diet in check' tip but it's so important it deserves its own section.

Drink your beer, drink your interesting juices from exotic fruit, but don’t do it as often as you drink water. Drinking a shit ton of water will keep you flushed out and your metabolism running strong. When I’m on trips I drink A LOT of water. I'm talking 3-5 liters a day… I save my calories for delicious foods.

6. Be in tune:

I've mentioned this a few times above because I believe this is so important. You must analyze your body and your mind.

Too much energy? Do another workout later in the day. Too full, eat less.

It is a science (getting in shape) but that doesn’t mean you need to be a scientist or a mathematician. It's not that difficult to understand what your body is telling you.

Just pay attention.

I don’t need to count the carbs to know I ate too many carbs that day. Cutters tip: when in doubt eat less. Most people take trips during the summer (when they are “cutting”) so it shouldn’t be too difficult achieving cutting goals. Plus, all the walking you will be doing will have your calorie counts all fucked up and that’s not ideal for keeping track all science-y like, you will have a higher burn count than normal for sure. So… be in tune.

7. Stay active

If you are headed to a resort or hotel, then utilize the gym there! The pool, the treadmills, the freeweights - get after it all. Treat yourself each morning to a nice 45-minute workout, just like you would back home. And stay as active as you can however else you can - tours, beach walks, hikes, etc. Don't get lazy just because you are traveling. It's not a good excuse in my book.

On a road trip? Get out every few hours and stretch, park your car and take a short walk, just do anything to stay active. It can be easy to forget as you simply just want to haul ass to the next location. Don’t do that. Take some time. Take an hour for a workout. Take another hour later in the day for a walk. It’s that simple.

If you are backpacking or off the beaten path you probably don’t need the advice to stay active. You need advice on how to make sure you are sleeping and eating enough!

Pro tip:  Squeeze your core, a lot/everytime you think about it. Make it a habit. This is definitely one habit you wouldn't want to break and you'll be thankful that you've developed it. 

8. Sleep well

It’s essential that you are getting enough sleep. Everyone knows how important sleep is for recovery. Make sure you sleep enough and don’t let the excitement of doing something new everyday take away from your precious zzz's. Even on a busy trip there is always time for 7-8 hours of sleep. Don’t let your hard work go to waste by not sleeping enough.

However, there are exceptions. Like, don't oversleep if you need to be up to go somewhere. Be flexible.

The following helps me get good sleep:

• Take melatonin on your trip to adjust your sleep times accordingly for the first night or two.
• Meditation is a great way to calm your body before sleeping. Try it!
• Power down. Get off your phone and computer at least an hour before going to sleep.

9 - 100. BE CONSISTENT

Stick to your plan and be consistent. and be consistent with being in tune. Make being consistent an adventure, and every day your trips will be even more interesting, not more overwhelming. That’s the best way to think about.

Go and search for some delicious healthy food (staying active? check) instead of eating at the same fried food stand that you found with pictures on it and liked.

Be consistent with your workout plan, your diet, and your sleep. Be consistent with being flexible too. Be ready for anything. If you are out and about and happen to find a cool place to do some pull-ups or dips or whatever, get it in! Make it a thing to do. Have fun with it.

Related: Pull Ups vs Chin Ups, Which are Better?

Conclusion:

A word to my readers: If you want more in-depth information about something specific that I mentioned in this article please leave your feedback or your request in the comments below.

How to start working out at home

9 At Home Workout Plans

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Fit-To-Fly Medical Certificates

Many Passport Health locations are offering Fit-To-Fly medical certificates , including select clinics in the following states:

Arkansas , Arizona , California , Colorado , Connecticut , Delaware , Florida , Georgia , Iowa , Illinois , Indiana , Kansas , Kentucky , Louisiana , Massachusetts , Maryland , Michigan , Minnesota , North Carolina , New Jersey , New Mexico , Nevada , New York , Ohio , Oklahoma , Pennsylvania , South Carolina , Tennessee , Texas , Utah , Virginia , Washington , Washington D.C.

Fit-to-Fly medical certificates and Fit-To-Travel health forms are required by many airlines and countries in their efforts to keep others from getting infected as operations and economies slowly reopen. These documents provide travelers with proof they received a negative COVID-19 test that was reviewed by a medical professional prior to travel. In most cases, travelers are required to take the COVID-19 test within 72 to 96 hours of departure, depending on the airline or destination.

Call a local Passport Health location today or continue reading to learn more.

What Is a Fit-to-Fly Certificate?

COVID-19 Fit-To-Fly medical certificates certify that the holder of the travel health form has tested negative recently for COVID-19.

Fit-to-Fly medical certification generally requires travelers to show proof of negative COVID-19 RT-PCR test results up to 72 hours before departure. This can vary by destination.

Some countries do require a minimal physical as well which can include listening to the lungs or similar non-invasive procedure.

Check with your airline or your destination’s governing health or entry agency for specific requirements.

Who Needs a Fit-to-Fly Certificate?

Fit-to-Fly certificates are required for entry to some U.S. states and foreign countries. Check with your airline before departure to see if a valid certificate will be required to board your plane.

Not all airlines are requiring proof for travel, but your destination may require proof on arrival. Check our domestic and international COVID-19 travel restrictions pages for more information. The State Department also has a variety of resources for travelers.

How Can I Get a Fit-to-Fly Certificate?

Fit-to-Fly certificates require a negative COVID-19 test and possibly other minor requirements like a healthcare professional listening to your lungs. Various Passport Health facilities throughout the country are offering this service. Be sure to check with your local Passport Health to see if testing is available in your area.

Does a Fit-To-Fly Certificate Require a COVID-19 Test?

Yes, most Fit-to-Fly certificates require a COVID-19 test . Some may only require an antibody test while others require a full PCR test used to diagnose an active infection. Be sure to check the requirements of your destination before receiving testing. As PCR testing can take additional time to process, be sure to reach out to your local Passport Health about availability to fit your destination’s time requirements.

Which Test Do Countries Require for a Fit-to-Fly Certificate?

It can depend. But the most common test required is a RT-PCR test that identifies three different genes in the disease. The RT-PCR is widely viewed as the most comprehensive, currently available test today. To learn more about COVID-19 testing, please visit our COVID-19 testing page .

How Much Does a Fit-to-Fly Certificate Cost?

Fit-to-Fly certificate costs can vary based on the type of test needed and if any additional services, like vital checks, are required. Contact your local Passport Health to learn more about pricing in your area.

Where Can I Get a Fit-to-Fly Certificate?

Fit-to-Fly certificates are available from many Passport Health locations across the United States. Contact your local Passport Health to see if Fit-to-Fly certification and COVID-19 testing are available near you.

On This Page: What Is a Fit-to-Fly Certificate? Who Needs a Fit-to-Fly Certificate? How Can I Get a Fit-to-Fly Certificate? Does a Fit-To-Fly Certificate Require a COVID-19 Test? Which Test Do Countries Require for a Fit-to-Fly Certificate? How Much Does a Fit-to-Fly Certificate Cost? Where Can I Get a Fit-to-Fly Certificate?

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Read the information on the COVID-19: Health Considerations for Travel page for advice on travelling during the COVID-19 pandemic.

Vaccinations and malaria risk

Review both the Vaccination and Malaria sections on this page to find out if you may need vaccines and/or a malaria risk assessment before you travel to this country.

If you think you require vaccines and/or malaria risk assessment, you should make an appointment with a travel health professional:

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A travel health risk assessment is also advisable for some people, even when vaccines or malaria tablets are not required.

• Do I need a travel health risk assessment?

Risk prevention advice 

Many of the health risks experienced by travellers cannot be prevented by vaccines and other measures need to be taken.

Always make sure you understand the wider risks at your destination and take precautions, including:

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Our advice section gives detailed information on minimising specific health risks abroad:

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Other health considerations

Make sure you have travel insurance before travel to cover healthcare abroad.

Find out if there are any restrictions you need to consider if you are travelling with medicines .

Know how to access healthcare at your destination: see the GOV.UK English speaking doctors and medical facilities: worldwide list

If you feel unwell on your return home from travelling abroad, always seek advice from a healthcare professional and let them know your travel history.

Vaccinations

• Confirm primary courses and boosters are up to date as recommended for life in Britain - including for example, seasonal flu vaccine (if indicated), MMR , vaccines required for occupational risk of exposure, lifestyle risks and underlying medical conditions.
• Courses or boosters usually advised: Tetanus.
• Other vaccines to consider: Hepatitis A; Rabies.
• Selectively advised vaccines - only for those individuals at highest risk: Hepatitis B.

No yellow fever vaccination certificate required for this country.

Notes on the diseases mentioned above

Risk is higher where personal hygiene and sanitation is poor.

Risk is higher for long stays, frequent travel and for children (exposed through cuts and scratches), those who may require medical treatment during travel.

• Tetanus :  spread through contamination of cuts, burns and wounds with tetanus spores. Spores are found in soil worldwide. A total of 5 doses of tetanus vaccine are recommended for life in the UK. Boosters are usually recommended in a country or situation where the correct treatment of an injury may not be readily available.
• Malaria not normally present unless the illness was contracted abroad.

Other Health Risks

Dengue fever.

There is a risk of exposure to coronavirus (COVID-19) in this country.

Please be aware that the risk of COVID-19 in this country may change at short notice and also consider your risk of exposure in any transit countries and from travelling itself. 

• The 'News' section on this page will advise if significant case increases or outbreaks have occurred in this country.

Prior to travel, you should:

• Check the latest government guidance on the FCDO Foreign travel advice and country specific pages for travel to this country and the rules for entering the UK on return.
• Ensure you are up to date with UK recommendations on COVID-19 vaccination.
• You can check this in the FAQ's.
• If you are at increased risk of severe COVID-19 you should carefully  consider your travel plans  and consider seeking medical advice prior to making any decisions.

For further information, see  Coronavirus disease (COVID-19)  and  COVID-19: Health Considerations for Travel  pages.

Zika Virus Infection

This country has been categorised as having a risk of Zika (ZIKV) virus transmission.

ZIKV is mainly spread through mosquito bites. The mosquito responsible most commonly bites during daylight hours and is common in towns and cities. 

The illness is usually mild but infection during pregnancy may lead to babies being born with birth defects. There is no vaccine currently available against ZIKV.

Advice for All Travellers

You should practice strict mosquito bite avoidance at all times. Do not travel without adequate travel insurance . Seek pre-travel health advice from a travel health professional 6 to 8 weeks in advance of travel.

Additional recommendations for pregnant travellers or those planning pregnancy

If you are planning pregnancy in the very near future you should consider whether you should avoid travel to this country.

• contact your GP, obstetrician or midwife for further advice, even if you have not been unwell or had any symptoms of ZIKV infection
• use barrier methods of contraception during and after travel and for the duration of your pregnancy, even in you have not been unwell or had any symptoms of ZIKV infection
• If you develop symptoms of ZIKV infection, it is recommended that you avoid becoming pregnant for a further 2 months following your recovery
• 2 months afterwards if you are female
• 3 months afterwards if you are male or if both partners travelled

These measures reduce the chance of sexual transmission of ZIKV and/or the risk of ZIKV infection in pregnancy.

For further information, see Zika virus infection page.

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Traveling is one of the biggest challenges that kills most guys’ fitness progress. That’s why we built Travel Fit for you to show you exactly how to eat healthy when you’re away from home, pack for your trip with the right kinds of snacks, and give you 6 new 30-minute travel-friendly workouts you can do anywhere to burn fat & build muscle without falling off track.

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Fit for Life: You’re Never Too Old to Get Moving

When Joan MacDonald turned 70, she stood 5 feet 3 inches tall and weighed 198 pounds. “I was on medication for high blood pressure and acid reflux,” she says. “I had terrible edema in my ankles, my arthritis was extremely painful, and I had difficulty walking up and down stairs. I was tired, I was emotional — and I was in desperate need of a change .”

Joan had seen her own mother’s health decline while she was living in a nursing home. A second wake-up call followed when her daughter Michelle came to her on the verge of tears.

“She said that I had to make a choice — that if I continued on the path I was on I would end up in a hospital even worse off, needing a lot of care, and probably on even more medication,” Joan explains.

Michelle — a strength-and-condition­ing specialist, yoga practitioner, chef, and transformation coach — offered to guide her mom through what became a journey. Joan remembers: “She said, ‘You can do this: You can make yourself better. And I’ll be there for you all the way.’”

Michelle advised her mom on nutritious whole-food meals , meditation , and an exercise program, starting slowly and building. “In my first session at the gym,” Joan recalls, “I felt like a fish out of water.”

Within two years — at an age when doctors are often recommending a daily walk for exercise — Joan was doing weighted pull-ups. Now, at 75, the retired driver’s-license examiner from Cobourg, Ontario, is working alongside her daughter as a fitness influencer for other women.

Simply put, she’s one ripped grandma.

“Exercise and nutrition saved my life,” Joan says. “You can’t turn back the clock — but you can wind it up again.”

One of the greatest, most pervasive fitness misconceptions is that you reach your peak when you’re young. By the time you celebrate 60 candles, the myth goes, you’re too old to exercise and it’s all downhill from there.

The reality is that age is just one factor in a much broader formula determining fitness — and you’re never too old to get moving .

As Joan says, “We are limitless.”

The Rewards of Movement

Getting ripped doesn’t have to be the goal. Neither does competing in the National Senior Games (but then again, why not?).

Instead, it could simply be about playing on the floor with your grandchildren, gardening backache-free, going for a walk without joint pain, or getting out of bed each morning without accompanying groans. The rewards of movement come every day, in physical and mental health, quality of life, and, yes, outlook on life .

“I still have arthritis and I get some aches and pains,” explains Joan, “but I have found by eating well and exercising that the aches and pains are not what they used to be. My mobility and flexibility have improved as well.

“Do what you can in regard to your health: You want to be in a place where you can actually live your life versus just enduring it.”

Movement is key to ensuring — and enhancing — quality of life as we age, says Ramesh Sairam, MD, geriatric psychiatrist at United Hospital in St. Paul, Minn., and a teacher at Common Ground Meditation Center in Minneapolis. Activity aids cognitive preservation, he explains, as do social and intellectual stimuli, such as solving puzzles or joining a book club .

“Retirement is not like it was 30 years ago,” Sairam says, explaining that longer life expectancies — averaging 15 years beyond retire­ment age — emphasize the need to consider your future. “Retirement has to have a reasonable amount of structure so that you don’t go from an ordered work routine to one devoid of any. A daily routine of one physical, one intellectual, one social, and one spiritual, religious, or contemplative activity is a good guide.”

In fact, the benefits of moving are so obvious that doctors are now prescribing exercise as medicine .

“You can expect an improvement in almost every facet of your life,” says physiologist and researcher Anoop T. Balachandran, PhD, assistant professor at the City University of New York’s Queens College. “Exer­cising reduces the risk of chronic diseases, diabetes, heart disease , and eight of the most common types of cancer, such as breast, colon, and lung. Other benefits include lowering the risk of dementia and Alzheimer’s , and improving cognition.”

He also notes that for many ailments, exercise may be as effective as prescribed treatments or approved drugs — or even more so. Movement helps ward off osteoporosis; it’s a relief for anxiety and depression; and it’s a common therapy in Parkinson’s disease .

Exercise actually improves your health at any age, from your head to your toes, keeping bones, muscles, and joints functioning, as well as supporting your immune system and microbiome. (For more on the many benefits of activity, see “ Made to Move “.)

“I can keep going — and there could be hundreds of benefits that we researchers haven’t discovered yet,” Balachandran says. “Exercise is just as important as brushing your teeth every day.”

Research psychologist and Stanford University lecturer Kelly McGonigal, PhD , highlights its spiritual effects. Recent analysis pinpoints the release of a muscle-derived protein called irisin that appears to inspire hope.

In studies of mice deprived of irisin, the rodents “appeared to ‘lose hope,’ as evidenced by their decreased survival efforts,” according to a 2016 multi-study review in Oxford University’s Physical Therapy Journal .

“During physical activity, muscles secrete [irisin] into your blood­stream that makes your brain more resilient to stress,” ­McGonigal writes in The Joy of Movement . “Scien­tists call them ‘hope molecules.’”

Getting Going

You hear it often — and perhaps you’ve said it yourself: “I ache all over — I guess I’m just getting old.” But new research is finding that that age-old excuse simply isn’t true.

“Much of the deterioration attributed to aging is instead now linked to physical inactivity,” explains pioneering exercise researcher David C. Nieman, DrPH, FACSM, director of the Human Performance Laboratory at North Carolina’s Appalachian State University.

In fact, getting moving is so important to our health and well-being that in 2010 the World Health Organization issued recommendations that all adults, regardless of age, get at least 150 minutes of “moderate-intensity aerobic physical activity” per week. The Centers for Disease Control and Prevention breaks down the recommendation into bite-sized bits: 30 minutes a day, five days a week — or even smaller chunks throughout your days.

“Movement is medicine, and exercise is life. Keep paddling!” sums up legendary waterman Gerry Lopez , 72, whose days revolve around the activities he loves. He has surfed for more than 60 years and practiced yoga for more than 50 — and he’s not stopping now.

“One is never ‘too old’ to exercise. Age has nothing to do with it,” says elite triathlon and cycling coach Joe Friel , author of more than a dozen books, including Fast After 50 and the Training Bible  series.

“In fact,” he explains, “the older one gets, the more important exercise is.”

The Facts of Aging

“The aging process is real,” says David C. Nieman, DrPH, FACSM. “And several changes in the body are linked to age-related decline.”

In our “middle years,” we go through hormonal changes . Many people are anticipating retirement, and experiencing aches and pains from the physical wear and tear that comes with several decades on the planet. Well-meaning loved ones and total strangers may advise you to slow down and take it easy. But our experts advise the opposite: Get active .

“To many, getting older means a gradual ease into a more sedentary way of life, simply because you cannot do what you were once able to. But that couldn’t be further from the truth, because our idea of aging is completely wrong,” says Colin Milner of the International Council on Active Aging.

Coach Joe Friel outlines what he terms the Facts of Aging.

Fact 1. Strength Decreases

Sarcopenia, or loss of muscle, typically starts around age 40. The result is a decrease in overall strength. At the same time, we lose bone density , metabolism slows, and our joint range diminishes.

Fact 2. Body Composition Changes

As we age, “we all experience a significant change in body composition,” Friel says. By their late 60s, most men lose about 26 pounds of lean mass — mostly muscle. Women lose about 11 pounds. Combined with hormonal changes and slowing metabolism , the result is typically higher body-fat levels.

Fact 3. Aerobic Capacity Decreases

Over the years, your maximal heart rate reduces and the volume of blood pumped with each heartbeat decreases, Friel notes. The result is that you simply aren’t capable of delivering as much oxygen to your working muscles as when you were younger.

“Here’s the good news,” Friel says. “With consistent exercise and healthy lifestyle habits , we can minimize or reverse these symptoms of aging and remain fit and active well into our 50s, 60s, 70s, and beyond.”

“The goal is to push back frailty to a very small part of the life experience,” Nieman summarizes. “Or as anthropologist Ashley Montagu suggested, ‘The goal of life is to die young — as late as possible!’”

The Mental Hurdle

Some people are active or play sports well into middle age , so continuing past age 60 is simply staying the course. But for others, inspiration to get moving is the first hurdle. Our experts offer the following ideas.

• Consider the why before the how. Be mindful of your reasons for moving, advises geriatric psychiatrist Ramesh Sairam, MD. “Reflect on what your goals are for this stage of your life: It’s good to say, ‘I’m doing this for a positive reason,’ as opposed to, ‘I’m doing this to stave off something.’” Mentally, being active every day to fend off muscle loss is much harder than working out to maintain strength and improve mobility. “A positive motivation will keep pulling you in the right direction — it has to have meaning and purpose .”
• Think beyond traditional exercise. There are many ways to be active. “Exercise doesn’t have to be structured. It could be in the form of gardening, hiking , dancing , playing sports, or other everyday chores you do,” says physiologist Anoop T. Balachandran, PhD. (For more on the many activity options, see “ 6 Steps to Create a Fitness Routine You’ll Love “.)
• Start slow. “Always move up gradually in intensity and duration: This will prevent injuries — and you may enjoy the activity more this way,” advises Balachandran.
• Find an exercise partner. “The best motivator I’ve seen is a training partner ,” says coach Joe Friel. “Agreeing to meet someone for a workout or exercise session on a regular schedule is very effective.”
• Have fun! “Enjoy whatever you do,” says Balachandran. “If you don’t, find an activity that you do enjoy. What we clearly know is that most people start exercising but stop within a few months because they don’t enjoy what they’re doing.”
• Think long term. “Make health a gift to yourself,” advises Joan MacDonald. Look up great workouts and recipes, nurture your mindset , and give yourself some accountability. “Over time, if you keep it up you will see a change. Seeing the change will inspire you to keep going .”

Fit-for-Life Training

The keys to maintaining — and improving — your fitness are the same at any age : It’s all about how hard, how long, and how consistently you exercise. Your ability to handle the stress of exercise is what changes.

“The first thing aging fit people usually notice is that we don’t recover as quickly from our workouts,” explains coach Joe Friel. “We might also be feeling a loss of power. Hills seem steeper and we will probably see certain performance markers declining.”

So, start slow and build — and be kind to yourself, with ample rest and recovery .

Stiffer joints are an almost universal complaint as we age. Movement of any kind floods joints with oxygenated blood and helps build mobility and flexibility. As you get older, stretching becomes more important than ever — and feels better than ever.

Gently stretch before and after exercise, plus as often as you like during the day. You might also try a yoga class, water exercises, or other movement classes such as SilverSneakers.

• For an effective warm-up routine, see “ The Perfect Warm-Up “.

Balance Exercises

A declining sense of balance is a common and early factor of aging, often beginning at age 40 or 50; falls are the No. 1 cause of accidents for people over 65. This can be due to inner-ear issues, vision issues, lower blood pressure, and slowing reflexes as well as declines in muscle and joint strength.

“A lot of older adults ignore or are unaware of the importance of balance exercises in their routine. When you get older, they are as important as strength and aerobic training,” says physiologist Anoop T. Balachandran, PhD. “Drugs could lower the risk of breaking bones from falls, but exercise will prevent you from falling in the first place.”

He recommends simple exercises such as standing on one leg, and straight-in-line, heel-to-toe walks. If these seem easy, try doing them with your eyes closed.

All strength-building exercises — especially core-strength work — will aid your balance.

• For balance exercises, see “ How to Build Your Balance “.

Strength Training

Many people concentrate on cardio exercise as they age, but Friel explains that age-related declines in fitness are primarily due to loss of muscle mass. “If you want to be highly fit, focus first and foremost on your muscles . Your heart will follow suit.”

Regular resistance training can help you retain — and regain — muscle mass at any age, Friel says. “Forget the myth that you can’t build muscles in your 60s and 70s. Though it may not happen quite as quickly as in previous decades, you definitely can. Sedentary people of all ages, including those in their 80s, have successfully improved muscle strength with weightlifting.”

• For an all-ages strength-training workout, try “ Strength Training for All Ages “.
• To determine how much weight is right for you, see “ Expert Answers on Figuring Out How Much Weight to Lift “.
• For more on strength training’s benefits, go to “ Why Strength Training Is Essential “.
• For information on healthy joints, see “ Feed Your Joints “.

Cardio Training

The heart, too, is a hard-working muscle, and you need to challenge your cardiovascular system and aerobic capacity to keep it strong.

Earlier studies suggested that older people were not as responsive to aerobic training as their younger counterparts, but recent research has reversed this theory, according to exercise researcher David C. Nieman, DrPH. “There is now a growing consensus that gains in aerobic fitness are similar, albeit at a lower level for the elderly. In general, the same basic exercise programs used for young adults can be applied to the elderly, but with an emphasis upon greater caution and slower progression.”

Nieman explains that maximal aerobic fitness, or VO 2 max, normally declines 8 to 10 percent per decade after 25 years of age. “At any given age, however, people can have a much higher VO 2 max if they exercise vigorously and keep lean. Studies of masters athletes show that those who are 65 to 75 years of age can have the VO 2 max levels of young sedentary adults.”

Cardio training can be as simple as a spirited walk or gardening session to get your heart working harder than normal. Or you can step it up with interval training — brief bursts of high-intensity exercise alternating with low-intensity periods. High-intensity interval training (HIIT) strengthens the aerobic system by increasing the heart’s pumping capacity and the blood vessels’ elasticity. HIIT can be high- or low-impact; pushing effort and your rate of perceived exertion are key.

If you’re going to do intervals, start easy; too much too soon can result in injury.

• For a low-impact interval workout, see “ The Low Impact HIIT Workout “.
• For a high-impact interval-training workout, see “ The Workout: Ready, Set…Rest! “.

Rest and Recovery

When you stress your body with exercise, you are forcing muscle and other tissues to break down; your body then needs time to “supercompensate” and recover, rebuilding and getting stronger in the process. You can tell you need this rest and recovery when you’re fatigued, have sore muscles, are lacking motivation to exercise again, feel irritable, or, counterintuitively, are sleeping poorly. Nutritious meals and sleep are ideal recovery tools.

• For a recovery-enhancing workout, see “ Recover Like a Pro “.
• For ideas on efficient recovery, see “ Expert Answers: What Should I Do on My Recovery Days? “.
• For more on the importance of recovery, see “ The Recovery Zone “.

This article originally appeared as “Fit for the Ages” in the November 2021 issue of Experience Life.

Michael Dregni is an Experience Life deputy editor.

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Very good article. I have been exercising for the last 20 yrs and at 70 did a half marathon and now at 74 I do 10 milers. Exercise is the fountain of youth!

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Pet Fit For Life Extra Large Cat Travel Carrier - Collapsible/Portable Cat Car Cage with Litter Box and Feather Toy - 32" x 19" x 19" - Blue

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• Extra large (32"x19"x19") soft sided cat cage with portable litter box included (great value for you and your cat!) Large enough to house two full grown cats comfortably. Fully collapsible cat travel bag, purrfect for keeping your cat car-safe and contained when you have company or during emergencies.
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MLA Crete Training Holiday - May 2024

Plaka Strength, Crete, Greece

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Train, travel and relax with More Life Adventures this summer ☀️

Train under the sun and against the beautiful Cretan mountains at our open-air, Eleiko-fit gym, located in the middle of the villa complex

Explore the local beaches and enjoy delicious Greek food

Relax under the sun in the quaint village of Plaka

Join us next year!

We are located in Plaka on the east of Crete, an hour’s drive away from Heraklion airport and a 20-minute drive away from the town of Elounda. The villa is across the road from Plaka beach. From the beach you can see Spinalonga island in the distance - a small fortress island with a rich history. Plaka offers a wealth of fitness, restaurant options and day trip opportunities.

Accommodation

The villa includes four houses laid out around a communal gym. Each house is laid out on two levels, with a double or twin bedroom, a bathroom and a private terrace on each level, as well as a lounge with open plan kitchen on the ground floor. The gym is right outside your front door and you can train there around-the-clock. All houses have free and reliable wi-fi.

Gym & Training

When you’re ready to take a break from work, our gym is yours to use. Here you will find all you need to carry on with your training while away from home:

• A 7.2m Eleiko freestanding rig with thirteen pull-up spaces (seven muscle-up spaces)  and six squat stations;
• Eleiko Sport barbells and plates for up to 15 people;
• Functional fitness equipment for up to 15 people including dumbbells, kettlebells, sandbags, medicine balls, jump ropes, among others;
• Concept2 Model D rowing machines;
• Yoga mats and mobility tools;
• 6 Paddle boards.

For adventures a little further afield you can paddle to Spinalonga island in 10-15 minutes. Swimming is a round-the-clock option for you, particularly first thing in the morning when the sea is still. There are also two trails for you to walk or run up the mountain. Please note - the best times to train on land are in the morning and late afternoon when the sun isn't directly above you!

What’s included

• Accommodation 8 days, 7 nights
• Transfer from Heraklion This will be organised for 2pm pick up from the airport
• Transfer to Heraklion This will be organised for 11am pick up from the villa
• Boat trip 4 hour trip including lunch
• Richtis Gorge Hike Travel and entry
• Open gym With a gym on your doorstep, you can train anytime you like. We will give you daily workouts but you're welcome to do your own as well.
• Paddleboard hire Paddleboards are available at the house to use at your disposal. The sun rises on the ocean directly opposite the house so we recommend taking advantage of that.

What’s not included

• Flights Recommended flights: arrive by 2pm on 6th May, leave after 1.30pm on 13th May.
• Meals Choose between self-catering or join us out at local cafes for breakfast and lunch. We've handpicked and booked the best restaurants in Plaka, Elounda and Agios Nikolaos for dinner.

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A twin or double bedroom with private bathroom, shared with a friend or partner. This is the price per person.

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Pro-Palestinian protests continue at colleges across the US

By Dalia Faheid, Nouran Salahieh, Maureen Chowdhury and Antoinette Radford, CNN

Screaming and scuffles between opposing protest groups at UCLA after demonstrators cross barrier

From CNN’s Sarah Moon and Camila Bernal at UCLA

Demonstrators on Sunday   breached a security barrier meant to keep opposing protest groups apart on the UCLA campus, and the two sides have come   face-to-face, at times screaming at one another and shoving back and forth.

A CNN team is on the ground watching the crowd, where pro-Palestinian demonstrators have gathered to support an  encampment protesting Israel's military campaign  in Gaza, and a group of counter-protesters draped in Israeli flags has erected a video screen and speaker set-up.

“Very high passions on both sides, and when these two come together we have seen confrontations,” CNN’s Camila Bernal reported from the campus. “People who are screaming at each other, sometimes shoving and pushing, and it does get violent at times.”

Organizers from each group have told Bernal that they are trying to keep the peace.

The CNN team has seen police officers in riot gear standing at a distance   from the crowd, but university officials have said police will not intervene unless they feel students are in harm’s way.

The school’s vice chancellor for strategic communications, Mary Osako, confirmed in a statement that demonstrators had “breached” a barrier between the groups, and that there were “physical altercations” between protesters.

“UCLA has a long history of being a place of peaceful protest, and we are heartbroken about the violence that broke out,” the statement reads.

Information about any potential injuries has not been made available.

This post has been updated with additional reporting from the UCLA campus.

Students remain in encampment blocking a street at George Washington University for 4th day of protests

From CNN’s Avery Lotz

Pro-Palestinian protests continued Sunday on George Washington University’s campus in Washington, DC, where students have erected an encampment of dozens of tents in a park and on the neighboring street.

A crowd of demonstrators has chanted “Free Palestine” to the beat of a drum on H Street NW, some of them wearing traditional keffiyeh and waving Palestinian flags. The street remains blocked by law enforcement, and a number of DC Metropolitan Police officers remain in the area.

Flags, signs and sidewalk chalk decorate the encampment, where protestors say they will stay until the university fulfills their demands, which include disclosing its financial endowments and divesting from Israeli associations — similar to the message of many other college protests nationwide. 

One counter-protester walked through the crowd with an Israeli flag draped around her shoulders. Demonstrators chanted, “Free, free, free Palestine,” at the protester, while one held a sign that read, “Genocide is bad.” 

Sanders says it's not antisemitic to hold Israeli government accountable for its actions in Gaza

Vermont Sen. Bernie Sanders pushed back on  Israeli Prime Minister Benjamin Netanyahu’s claim  that protests on US college campuses are driven by antisemitism, telling CNN’s Dan Bash that it’s critical to hold the Israeli government accountable for its actions in Gaza.

In the interview on Sunday morning , Sanders said the “vast majority of the American people are disgusted with Netanyahu’s war machine in Gaza” and do not want more aid sent to Israel.

While Sanders said he acknowledges “antisemitism exists and is growing in the United States,” he said it is not antisemitic for protesters to hold Netanyahu accountable for his actions in Gaza, which he says are “unprecedented in the modern history of warfare.”

Sanders said Israel's widespread destruction of homes and infrastructure in Gaza, and the death toll of more than 30,000 people , according to the enclave's health ministry, is the reason people want the Israeli government held accountable.

Sanders said he condemns Hamas, antisemitism, Islamophobia and other forms of bigotry, but emphasized again, “We do have to pay attention to the disastrous and unprecedented humanitarian disaster taking place in Gaza right now.”

Watch a clip from the interview below:

Portland State University says it will pause gifts and grants from Boeing amid campus protests

From CNN’s Chris Boyette

Portland State University will pause receiving gifts and grants from the Boeing Company until the college holds a forum to debate the ethics of doing so, according to the school's president.

The move comes amid nationwide protests, including at PSU, against Israel's war in Gaza. Student organizations are calling for schools to cut ties with Israel and to divest from companies that sell weapons, tech and other items to the country, among other demands.

Boeing says on its website that the Israel Defense Forces currently operates nine different Boeing products, and the company contributes a $3.5 billion benefit to the Israeli economy.

"I have heard many students and faculty express that they would like to see PSU cut ties with the company. I initially found these demands confusing and arbitrary: PSU has no investments in Boeing but accepts philanthropic gifts from the company and, given that Boeing is a major employer in the region, many of our alumni work there,” PSU President Ann Cudd said in  a letter to the campus community  Friday.

“However, the passion with which these demands are being repeatedly expressed by some in our community motivates me, as a scholar of academic ethics and a university leader responsible for the well being of our campus constituents, to listen and ask additional questions,” Cudd said.

Cudd said PSU will host a two-hour moderated debate in May with faculty and students. 

On its website,  Boeing says  its relationship with Israel dates back "more than 75 years — to the founding of the State of Israel."

Boeing declined to comment on Cudd’s announcement.

LA Mayor Bass stands by USC's decision to cancel its main commencement ceremony

Los Angeles Mayor Karen Bass says the decision by University of Southern California leaders to cancel the school's main commencement ceremony  for 2024 graduating students in May was necessary due to safety concerns.

“I believe that that was a decision that they had to make," Bass told CNN’s Dana Bash on Sunday.

"They were expecting about 65,000 people on campus and they just did not feel that it was going to be safe, and the job of the (university) president, just like my job as mayor — my number one job is to make sure that Angelenos are safe."

The mayor,  herself a USC alumna , pointed out that while the main ceremony had been canceled, individual schools and departments will go forward with their own ceremonies.

Some context : A USC professor who has  criticized the school's response  to pro-Palestinian protests told CNN on Saturday that the university's initial decision to  cancel its valedictorian's commencement speech served as a catalyst for demonstrations at the Los Angeles campus.

Asna Tabassum, a first-generation South Asian-American Muslim, said in a statement published by the Council on American-Islamic Relations that she has "serious doubts about whether USC’s decision to revoke my invitation to speak is made solely on the basis of safety."

CAIR has accused the school of canceling Tabassum's speech in response to "attacks and harassment launched by anti-Muslim and anti-Palestinian extremists."

The school announced it was canceling the main commencement ceremony altogether on Friday, days after the decision to cancel the valedictorian speech.

CNN’s Amanda Musa, Alisha Ebrahimji and Melissa Alonso contributed reporting to this post.

Here are some of the latest comments from elected officials on the protests happening across the US

Several US lawmakers and other elected officials have spoken in media appearances Sunday about the protests seen across the country in response to Israel's ongoing military campaign in Gaza.

Senate Republican Leader Mitch McConnell criticized what he said was antisemitic rhetoric seen in the protests, saying on CBS that "university presidents need to get control of the situation, allow free speech and push back against antisemitism."

“We’ve all got to get serious about the challenges ahead of us, engaging in antisemitic behavior in the United States needs to be stood up to by the administrators of these colleges,” he said on NBC’s “Meet the Press.”

Virginia Republican Gov. Glenn Youngkin also condemned instances of antisemitic rhetoric, and said Virginia wouldn't allow protest encampments to be put up at its academic institutions.

“We will protect the ability to peacefully express yourself, but we’re not going to have the kinds of hate speech and intimidation that we’re seeing across the country in Virginia,” the governor told CNN’s Dana Bash on “State of the Union.”

Democratic Sen. Tim Kaine of Virginia, meanwhile, pushed back against House Speaker Mike Johnson’s suggestion that the National Guard could be sent to college campuses amid the protests, calling it a “very, very bad idea.”

“I think calling in the National Guard to college campuses for so many people would recall what happened when that was done during the Vietnam War — and it didn’t end well,” Kaine said on “Meet the Press.”

“There are other ways, using campus security, but also offering students more opportunities to have dialogue that is civil and constructive where people hear one another — that’s by far preferable,” he added. 

Students in Gaza stage demonstration to express gratitude for pro-Palestinian protests at US colleges

From Tareq Alhelou in Rafah and CNN’s Kareem Khadder, Abeer Salman and Zeena Saifi in Jerusalem 

Dozens of Palestinian students staged a display of solidarity at a demonstration in southern Gaza on Sunday to express gratitude for the support seen on US college campuses in recent weeks.  

Video from the Shaboura refugee camp in Rafah shows children holding banners with messages that read: "Students of Columbia University, continue to stand by us,” and “Violating our right to education and life is a war crime.”   

The students gathered around makeshift tents near a school that now serves as a shelter for Palestinians displaced from northern Gaza. Footage shows people spray-painting messages of gratitude on the fabric of the tents, saying “Thank you, students in solidarity with Gaza. Your message has reached.”

Takfeer Abu-Yousuf, a displaced student from the northern city of Beit Hanoun, told CNN he felt it was necessary to thank the students in the US who “supported us with their humanity.”

“We can’t write these thank you messages on the walls of our homes because we have no homes. They have been destroyed on top of our children, elders and women,” he said.  

Eighteen-year-old Rana Al-Taher pointed to the school in the camp, telling CNN that what should have been a place for learning and education has become a place for sheltering.   

“That means that we have lost our education. We have lost our only hope in Gaza and we want it back. We’re here to ask for it back. It’s our right to have it back … that’s why we’re here,” she said.

Read the full story here.

Universities are cracking down after months of student protests over Israel’s bombardment of Gaza

From CNN's Dakin Andone

With tension mounting over an encampment in support of Palestinians at  New York’s Columbia University , police strode onto campus this month and arrested more than 100 demonstrators.

Soon, dozens more students protesting the monthslong assault on Gaza were arrested at  New York and Yale  universities. At the  University of Texas at Austin , police in riot gear and on horseback moved to disperse a like-minded demonstration, while nearly 100 at the  University of Southern California  also got arrested. Then at  Emory University in Atlanta , law enforcement deployed pepper balls to break up a pro-Palestinian action, arresting 28, including several  professors . And at  Boston’s Emerson College , another 108 protesters were arrested, with four officers hurt.

While the latest run of arrests has commanded outsized attention, US colleges have been using law enforcement — along with academic suspensions and, for at least one school, expulsion — to try   to   rein in student demonstrations since  Hamas’ October attack on Israel  left more than 1,200 dead and dozens taken hostage. Israel’s devastating counterpunch in Gaza – with more than 34,000 Palestinians killed, according to its health ministry – has further fueled deeply held views of students and faculty on all sides.

Amid US students’ broad insistence their tactics are peaceful, administrators often have decried campus protests as disruptive, with some — including at  Indiana University,   George Washington University  and  California State Polytechnic  University’s Humboldt campus — employing school rules governing use of public spaces to threaten or enact discipline, or call for police backup.

Administrators lately have seemed quicker to levy consequences against campus demonstrators than they were six months ago, according to Zach Greenberg of the Foundation for Individual Rights and Expression. Read more about the crackdown here.

Vandalism reported at USC is "absolutely unacceptable and will not be tolerated," university says

From CNN’s Paradise Afshar

The University of Southern California says campus property was vandalized Saturday "by individuals who are part of the group that has continued to illegally camp on our campus."

The Tommy Trojan statue and a fountain in Alumni Park were vandalized, the university said, without elaborating on the type of damage they sustained. University officials also did not state what led them to believe the perpetrators were among those taking part in encampment demonstrations.

Video footage from CNN affiliate  KABC  showed the words “Say No to Genocide” spray-painted on the base of the Tommy Trojan statue.

“Despite repeated warnings, this group has also continued to disrupt our campus operations and harass students and others, in violation of numerous university policies,” Joel Curran, senior vice president of communications, said in a statement.

"While the university fully supports freedom of expression, these acts of vandalism and harassment are absolutely unacceptable and will not be tolerated," Curran said.

University President Carol Folt has made attempts to meet with students, “but they have declined these offers,” Curran said.

“We are hoping for a more reasonable response Sunday before we are forced to take further action,” he said. “This area is needed for commencement set up early this week.” 

Remember: Demonstrators at universities across the country have organized in protest of Israel's ongoing military campaign in Gaza , in many cases calling on the schools to disinvest from Israeli institutions and other entities they say benefit from the war.

A USC professor who has criticized the school's response to protests told CNN on Saturday that the university's decision to cancel its Muslim valedictorian's commencement speech , citing safety concerns, served as a catalyst for demonstrations at the Los Angeles campus.

This post has been updated with additional information about the protests at USC.

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