Happy Monday! Here are five tips on how to travel light (mind-wise), and fit tips for your summer travels!
Fit Tip #1 Be A Morning Person – Rise and Shine. Yes! Wake up a little earlier than normal. Just 15 minute should do the trick. It is a commitment to stay fit and starting early is important especially since you most likely have a set day-to-day itinerary for your trip. Make no excuse and keep the mornings your time to workout and ensure that you will set the tone of the day to be a healthy one.
For the ambitious: Wake up an additional 30 minutes earlier to meditate so you can start your day with a clear and fit-focused mind. Yogis recommend daily meditation for 30 minutes in the morning for a balanced life no matter where you are.
Fit Tip #2 But First, Water – For a Healthy Skin Glow. Drinking water within 10 minutes of waking up in the morning, speeds up your metabolism thus supporting weight loss and/or maintaining a balanced and healthy weight. It hydrates and detoxifies the body, purifying your internal system. Drinking water first thing in the morning clears out internal impurities therefore making the skin glow with health.
For the ambitious: Add lemon to your water for a multitude of benefits including clear skin, a natural energy boost, vitamin C, B-complex vitamins, potassium, fiber, iron, and magnesium.
Fit Tip #3 Work Your Core – For flatter abs and a stronger core. You can do leg lifts as soon as you wake up from the comfort of your bed- equipment, no excuses! Interlace the hands behind your head, deep inhale, exhale lift the chest up as you flex the feet and hover over the surface of the bed or ground (wherever you’ve chosen to do the workout). Inhale, keep the chest lifted and core engaged as you lift the legs up energetically at a 90 degree angle. Exhale lower for 6 breaths, inhale lift for 5 breaths. That’s one rep. Try 12 slow reps. The time commitment is approximately 4 minutes.
For the ambitious: Add bicycle crunches, scissor kicks, and bridges.
Fit Tip #4 Stretch Post-Flight For Lengthening – Whether you are on a business trip or on a vacation, stress can easily creep into your body in the form of muscle tension and mind fatigue. De-stress from jet-lag with an easy spine lengthening and side-opening movement. Side Opener: Inhale, lift the arms up, grab a hold of your right wrist, lift the rib cage in and up to lengthen, then exhale bend to the left. Saturate the right side body with breath. Take 5 full breaths, switch sides. Repeat to release all muscle tension. Time commitment is approximately 2 minutes.
For the ambitious: Take a moment to close your eyes and mentally say a fit-focused affirmation as you stretch. Example: “I always find time for self-care.”
Fit Tip #5 Tone For Full Body Toning – Position A: Child’s Pose – stand on the knees, knees are wider than, fold over so the rib cage fits perfectly between the thighs, reach the arms out in front of you, forehead to the ground. Breathe in for 5 counts, breathe out for 6 counts. Flow into Position B: Plank Pose – tuck the toes, slowly shift forward while lifting the knees off the ground, engage the core, tuck the tailbone, puff up through the upper back, keeping the entire spine in neutral alignment. Breathe in for 5 counts, breathe out for 6 counts. Transition to Position C: Fallen Triangle Pose – bring the right knee in towards your chest, kick the foot out to the left side and place the outer edge of the foot to the ground, lift the hips high, shift the weight to the right side, engage the core, reach the left hand up to the sky as you open up the left side body. Breathe in for 5 counts, breathe out for 6 counts. Step the foot back to plank position. Repeat Positions A to C, left & right; 4 reps per side. The time commitment is 9 minutes.
For the ambitious: Add a chaturanga push-up after plank pose.
Fit Tip #6 Do Cardio Anywhere – For cardio, weight-loss, energy. Pack your sneakers! You can jog, run, sprint anywhere! Get your heart rate up any chance you get. It is the most efficient way to lose weight and to maintain healthy weight. Other forms of cardio include jumping jacks, plank mountain climbers, jump squats, burpees.
For the ambitious: Plan a full day committed to fitness by going hiking, biking, or swimming!
xx love & light