Tag: jump rope

5 Travel Tips to Keep You on Track This Summer

Summer travel is something many families and individuals look forward to all year – a chance to explore and unwind. But it can be hard to balance a rewarding travel experience with your health goals in a way that doesn’t drive your travel companions crazy. After all, you don’t want to derail a year’s worth of work! We’ve compiled a list of tips and tricks for keeping yourself fit during the travel season.

1) Keep your workouts fun. Nothing can kill the mood of a vacation like a long, grueling day of training. Opt for workouts that pack a punch but also keep it fun. Our favorite is the Deck-Of-Cards workout. Assign a movement to each suit, and when that suit comes up, do the number of movements on the card. Bonus points if you leave the Jokers in the deck and assign them a harder movement that you’ll only do once! You can either use a real deck of cards or download an app on your phone if you are traveling light. An example workout  that requires no equipment is:

Clubs: Sit-ups
Spades: Push-ups
Diamonds: Squat Jumps
Hearts: Jumping Jacks
Joker 1: 25 Burpees

If you want to spice things up a bit, throw a jump rope in your bag. For road trips, stick a dumbbell or kettlebell in the trunk so you can get the blood flowing at the rest stops.

2) Plan your meals… If at all possible, choose accommodations that allow you to prepare your own food. Stop in at the local grocery store when you get where you’re going, and buy fresh, local ingredients that will make quick, easy and healthy meals. This will save you money on your trip, and you’ll know exactly what you’re eating!

3)…But be flexible. After all, you are on vacation! Choose a meal or two to splurge at a local restaurant. Your travel companions will thank you, and it will feel that much more special. But still, plan ahead! Scope out the menu so you know exactly what you’ll splurge on (and what you have to look forward to!). Apps like MyFitnessPal can help you stay within reasonable limits if you are trying to hit certain macros.

4) Involve your family and/or friends. Fitness is always more fun with a crowd. Do a workout that is fun for everyone to do – or better yet, take advantage of the outdoor adventures where you are traveling instead of hitting the gym for your daily workout. Go for a hike, kayak, take a bike ride, or play a game like volleyball or spikeball. You’ll still get a great workout, but may experience your vacation venue in a different way than you would if you were grinding in the gym!

5) If you’re flying solo, enlist accountability. Traveling alone can make it hard to stay motivated. Ask a friend to check in on you to make sure you’re staying on track, or even do workouts “together” from afar. Social media can be a great tool for this; utilize MyFitnessPal to track your food intake, and share your journal publicly. Take photos of your workout and post them on Instagram. Drop-in to a local gym and check-in on Facebook. The Internet can be a great accountability tool in a pinch!

Staying on track while you travel may seem overwhelming, but it doesn’t have to be. Implement a few of these tricks to have a great trip while keeping your sights on your health goals!

What’s in your gear bag for a CrossFit Competition?

What are the most important items to pack in your gear bag for a CrossFit competition? Much like packing for a vacation or preparing for a shopping trip, we recommend putting together a handy checklist so that you don’t forget anything important. Most competitions are all day affairs, so you’ll want to carefully prepare so that you don’t stress out (or run out to the store) during valuable recovery periods between WODs.

Two of the most obvious categories you’ll want to think about are clothing and nutrition.

Unlike a typical classroom workout in the box, you’ll be completing multiple workouts throughout the day and likely won’t have an opportunity to shower. Unless you like spending the day in sweaty, smelly clothing, be sure to take enough changes of clothing to get you through the day.

Competitions increasingly offer food items for purchase through local vendors, but don’t leave anything to chance. In addition to recovery drinks and protein powders, consider packing a small cooler with a few small meals just in case you need to rely on it. At a minimum, a couple of premixed shakes, a pound or so of cubed chicken breast, some mashed sweet potatoes, and a couple of bananas would make for a good competition lunch box.

Don’t forget the essentials like top notch recovery powders when planning your competition lunch box!

A few essentials to kick off the list:

  • Shaker bottles (including protein & electrolyte powders)
  • Food (shakes, cubed chicken breast, bananas, etc.)
  • Shoes (oly & metcon)
  • Extra clothes (shirts, shorts, socks, etc.)
  • Compression gear (belt, wraps, sleeves, tape, etc.)
  • Personalized/fitted items (jump rope)
  • Miscellaneous (deodorant, phone charger, camera, etc.)

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