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says. “That’s why sometimes when we come back from
a trip and go on that first run, we feel like we're going to
die. Our body has adjusted to a different level of activity.”
If you’re not sure where you’ll be able to exercise on the
road, pack a few basic items to create a mini-gym in your
hotel. Portland, Oregon – based yoga instructor Lee Carson
folds a thin yoga mat into her roller bag. Ho recommends
a jump rope, which is both fun and luggage-friendly, and
a resistance band for strength training. Wheater advocates
a soft rubber ball for rolling out knots in the back and
calves during stretches. If you don’t have an inch to spare
in your bag, there are plenty of items already in your hotel
room that can double as exercise equipment.
As comfortable as your bed is, it’s also a great place to
do sit-ups or crunches. A desk chair or armchair offers
options for strength training, including tricep dips and
bridges (put your feet on the bed for a different angle).
The bathroom offers one of the most versatile props. “All
rooms have towels, which can be used as exercise equipment or for stretches,” Hall says. Find a spot that isn’t
carpeted and use the hand towels as gliders. Ho suggests
using a bath towel as resistance. “Put it under your feet in
plank position and do mountain climbers.” Or place the
towel around a door handle and do tricep extensions.
Weights can also be found in your room — in the
minibar, to be specific. Water bottles can act as light hand
weights, adding resistance to cardio moves like shadow-boxing. Hall advises holding a water bottle in each hand
and trying a variety of punching patterns or mimicking
the motion of jumping rope by moving your hands as you
jump in place. You’ll get a cardio workout while strengthening your arms and shoulders at the same time.
You can also use a suitcase as a heavier weight for chest
presses or shoulder rows. And one type of weight training
requires no extra gear at all: The resistance of your own
body is available to you wherever you are. Exercises like
squats, lunges, planks and burpees can be combined into a
circuit to create cardio interval training. Hall suggests pressing into a wall, “like you are doing a chest press or bench
press, with a lot of force. The wall isn’t going to move, but
you’ll achieve the same results as if you’re moving a weight.”
In multiple studies, exercise has been linked to shifting
circadian rhythms, so it can potentially help relieve jet
lag. But even if you took a short flight or a car trip,
sitting for an extended period of time combined with
carrying luggage has probably left your body in a less
than ideal shape. As a quick fix for being hunched over
or tight, Lewis suggests you stand up and bend forward
with your hands clasped behind you. “That helps your
posture, gets into your hamstrings and chest, and gets
the blood rushing to your head.”
You can use jet lag to your advantage when it comes
to finding time to exercise. If you find yourself up earlier
than usual, take advantage of the extra time to fit in a
morning workout, which sets a great stage for the rest of
the day. If your trip has been particularly busy or stressful,
deep breathing and non-strenuous stretches can bring
you to a more relaxed place. “Taking even 10 minutes to
breathe and just be on your yoga mat and relieve some
tension — it’s a good thing,” Carson says. Wheater sug-
gests breathing in for four counts, holding the breath for
seven, and exhaling for eight seconds to quickly de-stress.
Your laptop and smartphone are packed— and they can
be part of your fitness arsenal, too. Schedule a one-on-one Skype or Facetime session with your personal
trainer, like Hall’s clients do when on the road. Find a
You Tube video to take you through a routine, or down-load an app to track your steps while you walk in place.
Just be sure to turn off your email notifications so they
don’t pop up and disturb your workout.
Get into the headspace that a busy schedule and close
quarters are no problem, and your workout will thrive.
Ho says, “When we think of cardio, we often think of
big, expansive spaces, but that’s just mental. When you
perform cardio movements, you can get a lot of stuff done
in just a nice little square, maybe the length of your body.”
Pick a spot, set the timer on your phone for your desired
session, and start — with the right preparation, even as
little as 20 minutes is enough. As it turns out, neither a
lack of time nor dedicated exercise space need stop us
from achieving our basic fitness goals. Squats, anyone? p
Meghan Rooney, co-founder and CEO of
the healthy-living app
Ellevate, breaks down
exercises that combine
cardio and toning. Try
doing two sets of 15 each.
Side plank pushups.
Start with a pushup and
rotate to the side by
stacking your hips and
feet. Raise your arm for a
full breath and lower the
arm to return to a pushup.
Repeat on other side.
This is a full-body, calorie-burning workout. Start in a
pushup position with arms
shoulder-width apart. Lift
your right leg and raise your
knee to your chest (or as
close as you can depending on flexibility), return to
starting position and repeat
with your left leg. Alternate
for 30 seconds.
Stand with your feet hip-width apart and extend
one leg to the side by
bending your stable leg
and reaching your bottom
back as if to sit on a chair.
Repeat the same motion
JW AND THE JOFFREY BALLET PRESENT...
with your other leg.
In partnership with the world-class dance experts of
The Jo;rey Ballet, JW Marriott is launching a series of
in-room fitness videos at participating hotels. Assisted by
two of the Company’s dancers, Artistic Director Ashley
Wheater takes the viewer through several of the actual
exercises that The Jo;rey Ballet uses for professional
training, including a warm-up, stretches, a barre-style
workout, core exercises and a cool-down. The video will
be available on
the JW Marriott
You Tube channel
as well as via in-room television for
guests in select
JW Marriott hotels.