4 Ways To Keep Fit In Your Hotel Room While Traveling

June 22, 2016 0 Comments

{This is a guest post from Valerie from LetsRegale.com}

Travel is a rewarding experience whether it be for pleasure or business. There is something very exciting about being in a new place. But, traveling can also be a huge obstacle for anyone trying to stick to their fitness goals and stay in shape while on the road.

It's easy to stray away from your fitness goals while traveling, especially when vacationing or when traveling with work and you've got an expense account. I don't blame you! When your mind is relaxed and is RnR mode or distracted by a business trip, the last thing you think about is getting in a few pushups or being in a gym.  

Instead of letting yourself get sidetracked, commit to at least 15-30 minutes a day of doing some type of exercise.  I've found that the best time to exercise is early in the morning, especially when traveling with family.  Here are 4 different workouts you can do in your hotel room, and virtually anywhere:


#1 Download the Sweat With Kayla App

Fitness guru Kayla Itsines' paid subscription app Sweat With Kayla is a traveler's best friend when it comes to keeping fit. This app allows you to work out anywhere, offering weekly coaching, 28-minute workouts, meal plans and new guides for existing members. The several features which change slightly depending on what week you are on, features resistance workouts (legs, arms, abs or full body depending on what week you are on), LISS workouts, HIIT workouts, rehabilitation (where you choose to stretch out your upper body, lower body or full body) and sometimes a bonus challenge.

 

#2 Deck Of Cards Workout

One of the simplest, yet most effective exercise routines that I've ever done while traveling is the Deck of Cards Workout.  It can easily be adjusted to increase or decrease the difficulty and requires very little, if not any equipment.  The objective is to call out each suit as a different exercise.  Hearts as pushups, Spades as Jump Squats, Clubs as Lunges and onward. As you flip the cards, complete the movements as quickly yet with perfect form. To keep your heart rate up, move as quickly through the cards as you can. Just toss a spare deck of cards in your suitcase pocket so that you'll have it anytime you are away from home. Also, downloading a timer app like GymBoss can help you create intervals for this particular workout.


#3 Tone It Up with YouTube

Tone It Up is the brainchild of best friends Katrina Scott and Karena Dawn — two adorable, super-fit trainers (whom I wish I was friends with), started out filming their workouts on the beaches of Southern California and posting them on YouTube. Today, Tone It Up is a multi-million dollar fitness empire that includes everything from a nutrition plan to workout DVDs, to protein powders, to a reality show on Bravo. Staying fit while traveling with Tone It Up is so simple. You can use the videos on YouTube or Subscribe to their newsletter that includes a monthly workout plan — all for free. The best part is that you can work out in the comfort of your hotel room and use furniture as props.

 

#4 Pack a jump rope

  • Believe it or not, the simple act of jumping rope can do more for you overall than the same time spent jogging. It's easy to do anywhere and improves your foot coordination. Here's what my jump rope workout looks like to burn & firm:

    • 5 minutes double leg jumps: Jump continuously at a steady pace.
    • 45 secondslank: Keep legs engaged the entire time and take deep breaths.
    • 2 minutes single leg jumps: Jump continuously on one leg for 30 seconds. Switch to other leg for 30 seconds and repeat one more time.
    • 2 minutes double leg jumps: Jump continuously as fast as possible.
    • 45 seconds opposite arm/leg extensions: For the arm/leg extensions, come onto your hands and knees with wrists directly under shoulders and knees under hips. Extend your left leg only up to hip height as you simultaneously extend right arm up next to your ear. Come back to center and switch sides, continuing to alternate for 45 seconds.
    • Repeat the entire circuit 3x (4 total)

  • A few things to remember as you are doing this:

    • When jumping rope, keep your shoulder blades down and back, chest lifted, jump softly with your core engaged.
    • Swing the jump rope with wrists, not arms.
    • Stay on the balls of your feet, making sure feet are not pounding on the ground.

    How do you keep fit while travelling? Leave us a note in the comments below.

    Also, don't forget to enter our Say Hello to Summer Giveaway by clicking here.

     About the author, Valerie 

    Valerie Fidan is a NASM certified Fitness Nutrition coach in Portland,OR.  She's a self-proclaimed foodie and fitness enthusiast with a serious case of the travel bug, and voice behind Let’s Regale that is a blog focusing on living a fit and healthy life. 

    Check Valerie out on her blog LetsRegale, Instagram and Facebook.

      

    Photos provided by Valerie, Playing cards and Jumprope photo from Pixabay





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    Please scroll down to find the size chart for each design. If you have any questions on sizing, please try out our online size recommender or click here to contact us with questions prior to ordering. Size charts are in alphabetical order based on design name.
    If you're on our product page viewing the size chart, click anywhere outside of the pop-up (or on the X in the top right corner) to close the size charts, or click here to surf back to our main collection page.

     

    The Chrysalis Cardi

    Size
    Garment Length (Laid Flat) Garment Width (Laid Flat) Bust 
    (inches)
    Waist 
    (inches)
    Hip 
    (inches)
    Height 

    Regular

    (xs - xxl)

    38" 39.5" 32"-41" 25"-34" 35"-44" 5'2"-6'0"

    Petite

    (xxs - m)

    35" 34.5" 27"-35" 23"-28" 30"-38" <5'4"

    Maxi

    (xl - xxxl)

    43" 41.5" 41"-52" 33"-45" 44"-56" <6'0"

    Fit Advice: The Regular Chrysalis Cardi is a one size fits most garment ranging from sizes XS-XXL or 2-14. It can be easily belted in multiple ways, however the Regular is not recommended for petite or shorter woman due to the volume of fabric - See Petite Cardi. The Regular is also not recommended for curvier/taller women due to fabric pulling around the bust or bottom - See Maxi Cardi.

    We recommend watching the how-to wear videos to see how much fabric drape and length you would like in your finished garment. If you are in between sizes, it is best to size up and the garment can always be tailored shorter to better suit your look - you cannot add more fabric unfortunately!

    The Petite is best suited for women 5'4" and under with a smaller frame, although it will also work on women above this height (depending on preferred length when styled). 

    The Maxi is best suited for all women under 6’0” with a curvier shape to eliminate any uncomfortable fabric pulling, although it will also work on women who are a bit less curvy (depending on preferred length when styled). 

    Model's Measurements: Isabel shown in both the Petite and Regular Chrysalis Cardi product shots is approximately 5'10" tall and a size 2-4 (S). Jessica shown in the Maxi Chrysalis Cardi product shots is approximately 5'3" tall and a size 12-14 (XXL). Anthea shown in the beach shot is 5'4" tall and a size 2-4 (S). Kristi shown in the Cardi "How-to-Wear" videos is approximately 5'9" and a size 4-6 (M).

    *If you have any questions on sizing, please contact us - Remember it is best to provide us with your height and size range of garments that you already own! 

    The Dressy Sweatpant

    STYLED HIGH RISE - WORN AT YOUR NATURAL WAIST

    Worn higher up with rise sitting at natural waist. Straight leg tapers from the hip to ankle opening.

    Size XS (0-2) S (2-4) M (6-8) L (10-12) XL (14-16)
    Waist (inches)
    23" - 25"
    25" - 28"
    28" - 32"
    32" - 34"
    34" - 37"
    Hip (inches)
    32" - 34"
    35" - 38"
    38" - 41"
    41" - 44"
    44" - 47"
    Inseam (inches) 28.5"
    STYLED LOW RISE - WORN AT YOUR HIP
    Slight drop-crotch look with rise sitting just above natural hip. Straight leg tapers to ankle opening.
    Size XS (0-2) S (2-4) M (6-8) L (10-12) XL (14-16)
    Waist (inches)
    25" - 28"
    28" - 32"
    32" - 34"
    34" - 37"
    36" - 39"
    Hip (inches)
    35" - 38"
    38" - 41"
    41" - 44"
    44" - 47"
    46" - 49"
    Inseam (inches) 28.5"

    Fit Advice: We recommend staying with your usual size if you are in between sizes. The cut on The Dressy Sweatpants is more generous and the fit is meant to be drapey and slightly harem. Therefore, it's better if they don't fit snug. 

    Model's Measurements: Isabel shown in the product shots is approximately 5'10" tall and a size 2-4 (S) is wearing a size small in Black, Navy, and Smoke Dressy Sweatpant. Daria is 5'4" tall and a size 0-2 (XS) and is wearing an extra small in the Slate Grey Dressy Sweatpant.

     

    The Essential Long Sleeve Top

    Size
    0 - 2 (XS) 2 - 4 (S) 6 - 8 (M) 10 - 12 (L) 12 - 14 (XL) 14-16 (XXL)
    Bust 28 - 30" 30 - 33" 33 - 36" 36 - 39" 39 - 42"
    42 - 45"
    Waist 23 - 25" 25 - 27" 28 - 30" 30 - 33" 34 - 36"
    36 - 38"
    Hips 30 - 32" 33 - 36" 36 - 38" 38 - 41" 41 - 44"
    44 - 47"
    Front Length / Back Length 24 - 31"
    24 - 31"
    24 - 31"
    24 - 31"
    24 - 31"
    24 - 31"

     

    Fit Advice: The Essential Long Sleeve Top fits a bit larger than our usual Tees. We suggest to order true to your normal size, however since the styling is more flowy and forgiving than our other Encircled Tees it is suggested to size down if you prefer a tighter look. If you want a tighter fit, size down. The length can be hemmed by a tailor. As the fabric has a natural stretch, it will stretch to fit within ~1-2" of the measurements shown around the chest and hips. 

    Models Measurements: Kristi shown in the product shots is approximately 5'9" tall and a size 6-8 (M) is wearing a size Medium in The Essential Long Sleeve Top. 

     

    The Evolve Top

    Size
    0 - 2 (XS) 2 - 4 (S) 6 - 8 (M)
    10 - 12 (L)
    14 - 16 (XL)
    Bust 27.5 - 29.5 " 30.5 - 32.5 " 33.5 - 35.5 " 36.5 - 38.5" 39.5 - 41.5 "
    Waist 20-22" 23-25" 26-28" 32-34" 35-37"
    Hips 30-32" 33-35" 36-38" 39-41" 42-44"
    Fit Advice: The fit of The Evolve top is drapey but tapers towards the hip. It tends to fit large. We recommend for you to size down from your normal size if you are unsure. The fabric on The Evolve top has a natural stretch that will stretch to fit within ~1-2" of the measurements shown. 
    Model's Measurements: 
    Isabel shown in the product shots is approximately 5'10" tall and a size 2-4 (S) wearing a size extra small in The Evolve Top.

     

     

    The Flipside Legging 

    Size
    0 - 2 (XS) 2 - 4 (S) 6 - 8 (M) 10 - 12 (L) 14 - 16 (XL)
    Waist 20-24" 25-28" 28-32" 32-34" 34-37"
    Hips 30-34" 35-38" 38-41" 41-44" 44-47"
    Inseam 28" 28"
    28"
    28"
    28"

    Fit Advice: We recommend sizing up if you are in between sizes with your measurements. The Modal fabric on The Flipside Leggings is not as 'taut' as synthetic fabrics like polyester, so if you prefer a snugger fit in the waist area of your leggings, size down. The Flipside Leggings are pre-shrunk.

    Model's Measurements: Isabel shown in the product shots is approximately 5'10" tall and a size 2-4 (S) wearing a size XS.

     

     The Minimalist Legging + The Minimalist Crop Legging

    Size
    0 - 2 (XS) 2 - 4 (S) 6 - 8 (M) 10 - 12 (L) 14 - 16 (XL)
    Waist 20-24" 25-28" 28-32" 32-34" 34-37"
    Hips 30-34" 35-38" 38-41" 41-44" 44-47"
    Inseam

    28"

    (crop 20")

    28"

    (crop 20")

    28"

    (crop 20")

    28"

    (crop 20")

    28"

    (crop 20")

    Fit Advice: We recommend sizing down if you are in between sizes with your measurements. The Bamboo fabric on The Minimalist Leggings is tighter than the Flipside Leggings. The Minimalist Leggings are pre-shrunk.

    Model's Measurements: Kristi, shown in the product shots is approximately 5'9" and a size 6-8 (M), wearing size Medium in the Minimalist Leggings. 

     

    The Nomadic V-Neck

    Size
    0 - 2 (XS) 2 - 4 (S) 6 - 8 (M) 10 - 12 (L 12 - 14 (XL) 14 - 16 (XXL)
    Bust 27.5 - 29.5 " 30.5 - 32.5 " 33.5 - 35.5 " 36.5 - 38.5" 39.5 - 41.5 "
    42.5 - 44.5
    Waist 23-24" 25-26" 28-29" 30-31" 32-34"
    35-37"
    Hips 30-32" 33-35" 36-38" 39-41" 42-44"
    45-47"
    Length 28" 28" 28" 28" 28"
    28"

    Fit Advice: The Nomadic V-Neck fits true to size. If you want a more relaxed fit, size up. The length can be hemmed by a tailor. As the fabric has a natural stretch, it will stretch to fit within ~1-2" of the measurements shown around the chest and hips. 

    Model's Measurements: Anissa shown in the product shots is approximately 5'2" tall and a size 0 (XS) is wearing a size extra small in The Nomadic V-Neck.

     

    The Retrograde Kimono Dress

    Size
    XS (0-2) S (2-4) M (6-8) L (10-12) XL (14-16) 
    Bust (Inches)
    28 - 32"
    31" - 34"
    34 - 37"
    36 - 40"
    40 - 49"
    Waist (Inches)
    23" - 25"
    24" - 27"
    27" - 30"
    30" - 34"
    35" - 40"
    Hip (Inches)
    30" - 34"
    34" - 37"
    36" - 39"
    39" - 44"
    44" - 49"
    Length (Inches)
    At longest, 30"
    At longest, 31"
    At longest, 32"
    At longest, 33"
    At longest, 34"

     

    Fit Advice: The Retrograde Kimono Dress runs larger than our other Encircled designs and is our most "oversized" piece in the collection. We suggest to order true to your normal size to get the intended look. If you prefer a slimmer or tighter look, we suggest choosing a size down than your usual Encircled size.

    Model's Measurements: Andrea shown in the product and styling shots is approximately 5'7" tall and a size 0-2 (XS) is wearing a size Extra Small. 

    The Reversible Pencil Skirt

    Size
    XS (0-2)
    S (2-4)
    M (6-8)
    L (10-12)
    XL (14-16)

    Waist (inches)

    23" - 26"
    26" - 29"
    29" - 32"
    32" - 34"
    35" - 37"

    Hip (inches)

    32" - 34"
    35" - 38"
    38" - 41"
    41" - 44"
    45" - 47"

    Length Total (inches)

    20"
    21"
    22"
    23"
    24"

    Fit Advice: The Reversible Pencil Skirt fits true to size, but it's suggested to size up if you fall between sizes. The pencil skirt offers a smooth silhouette that slightly tapers from waist to hips and down through to the hem, hitting just at knee length. A pencil skirt should smoothly skim your curves, so to get a perfect fit, first identify your largest measurement then choose the size offering that range while still allowing for some stretch. The fabric on The Reversible Pencil skirt has a natural stretch, that will stretch to fit within ~1-2" of the measurements shown.

    Model's Measurements: Monica shown in the product and styling shots is approximately 5'6" tall and a size 2-4 (S) is wearing a size extra small. 

     

    The Revolve Dress

     
    Size
    0-2 (XS)
    2-4 (S)
    6-8 (M) 10-12 (L) 14-16 (XL)
    Bust (inches)
    27.5 - 29.5 "
    30.5 - 32.5 "
    33.5 - 35.5 "
    36.5 - 38.5 "
    39.5 - 41.5 "
    Waist (inches)
    23-24 "
    25-26 "
    28-29 "
    30-31 "
    32-34 "
    Hips (inches)
    30-32 "
    33-35 "
    36-38 "
    39-41 "
    42-44 "
    Length (inches)
    At longest, 38.5" Adjustable
    At longest, 39" Adjustable
    At longest, 39.25" Adjustable
    At longest, 39.5" Adjustable
    At longest, 39.5" Adjustable

    Fit Advice: The Revolve Dress is designed to fit drapey that tapers towards the hip. We recommend staying with your typical dress size. If your hip measurements are above the guide, size up. The length can be hemmed by a tailor. The fabric on The Revolve Dress has a natural stretch, that will stretch to fit within ~1-2" of the measurements shown.

    Model's Measurements: Isabel shown in the product and styling shots is approximately 5'10" tall and a size 2-4 (S) is wearing a size extra small. 

     

    The Wanderer Sleeveless T 

    Size
    0 - 2 (XS) 2 - 4 (S) 6 - 8 (M) 10 - 12 (L) 12 - 14 (XL) 14 - 16 (XXL)
    Bust 27.5 - 29.5 " 30.5 - 32.5 " 33.5 - 35.5 " 36.5 - 38.5" 39.5 - 41.5 "
    42.5 - 44.5"
    Waist 23-24" 25-26" 28-29" 30-31" 32-34"
    35-37"
    Hips 30-32" 33-35" 36-38" 39-41" 42-44"
    45-47"
    Length 28" 28" 28" 28" 28"
    28"

    Fit Advice: The Wanderer Sleeveless T fits true to size. If you want a more relaxed fit, size up. The length can be hemmed by a tailor. As the fabric has a natural stretch, it will stretch to fit within ~1-2" of the measurements shown around the chest and hips. 

    Model's Measurements: Jamie shown in the product and styling shots is approximately 5'4" tall and a size 2 (XS) is wearing a size extra small in The Wanderer Sleeveless T.