Rising above the bumps & ready for the 2017 season!
Recently I’ve been getting a lot of emails from people asking how I stay fit on the road. This is a great question, and one of the most challenging parts of my job, so thanks for asking. The bottom line is, it’s super hard…but it is possible!
Since I just landed in Portugal a few days ago for the Cascais Women’s Pro it feels like the perfect opportunity to talk about staying fit on the road. Obviously when you are traveling you don’t always have access to a gym, and a lot of the time you are literally short on time. A good reminder is that 30 minutes a day is always better then nothing, and foam rolling saves your legs if you are spending a lot of time in the air. It helps work out the knots and keeps you loose. Bringing a small and hollow foam roller is also convenient when packing because you can stuff it with anything fragile you are traveling with, and it will totally act as a protective barrier.
A typical ‘On the Road’ 30 min routine that can be done anywhere looks like:
2 minutes of Jump Rope
1 min Plank
5-10 Push Ups
20 Back Extensions
30 second Side Plank (L/R)
10 Leg Drops
20 Bicycle Crunches
10 Squats
10 Jumping Squats
10 Single Leg Deadlifts
10 Ice Skaters
5 Pop –Ups
REPEAT 3x
I also always make sure I have my jump rope (used above) and resistance bands. These items are easy to travel with and very effective – jumping rope is always how I warm up for a heat. Another great option is the Nike Training App. They are great little workouts that you can do just about anywhere – try my Beach Legs Workout. Or check out the Back to the Basics workouts I did with Foundation Training’s founder Dr. Eric Goodman. Many of the exercises listed above are correctly taught in these mini workout videos. Its amazing how effecting basic body weight movement can be when you are doing it right.
Good Luck! Don’t let anything stop you from reaching your goals!
#workoutwithpassion
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