You’ve worked hard to stay in shape at home, but your looming vacation, business trip, or remote work lifestyle threaten to mess up everything. And now you’re freaking out because you’re not sure if you can travel and work out, and you’re worried you’ll lose all of your progress—what if there is no gym?!

THE WORLD IS YOUR GYM

The good news is that your progress won’t be erased that quickly. Studies estimate the beginnings of fitness deterioration are about four weeks for people who lift weights and about two for cardio, but this is assuming you literally sit down for the entirety of your travels and don’t move at all. And if you’ve been training for a while, it may take even more time than that. So stop worrying and start taking advantage of the novelty of new surroundings with a fresh destination-friendly exercise routine:

• Head outside for a workout. From the beach to the trails, Mother Nature is the world’s most versatile gym. Swim in the ocean, take a brisk walk on the beach, do some yoga under the stars, go for a hike…no matter where you go, you’ll enjoy some picturesque spots for a workout. You can also take advantage of outdoor man-made adventure. The purist might object, but for the sake of variety, don’t ignore the conspicuously placed structures that amp up physical challenges and fun in outdoor spaces. Many parks now line fitness trails with simple apparatuses where a person could stop to do everything from dips to sit-ups. If you can’t find any, a park bench will work as well.

  Working out in the great outdoors bestows added benefits, including improved immune function, lower blood pressure after exercise, more restful sleep at night, enhanced mood, and lower levels of perceived exertion. According to Mike Rogerson, a researcher on the Green Exercise Research Team at the University of Essex in England, “[Outdoors] the exercise feels easier (sometimes even when people are working physiologically harder) with the green exercise than the comparison ‘non-green’ exercise.”

• Exercise like the locals. Take advantage of the geography. Whether that’s paddle-boarding and surfing in the tropics, cross-country skiing in cold-weather destinations, or hiking in the mountains, there are a ton of fun options on Mother Earth that’ll get you moving.

• Explore urban settings with a running tour of the city. You can map out your own route using an app Map My Fitness or plan for a group sightseeing run with City Running Tours, which coordinates personalized and group runs around San Francisco, Philadelphia, New York, Boston, Chicago and more.

THE GYM
The app ClassPass allows you to explore a variety of gyms and classes in your area with just one membership payment. Whether you're looking for a rock climbing, cycling, or yoga class, the ClassPass app makes it easy to find and book a spot in nearby fitness studios. But before you write-off the hotel gym, drop in for a visit and check out the facilities. They may have exactly what you need for a quick workout. Plus, they are typically open 24/7.

USE YOUR IMAGINATION

Use the trunk of a tree for “wall” pushups, a strong branch for pullups, walk in waist-deep water (ie the hotel pool) for resistance training, lift rocks as free weights, do step-ups on stairs, run up hills for cardio, jump rope if you can find a snake (JUST KIDDING)! But you get the point. You are only limited to your imagination.

And when you return from your adventure, you can (and should) return to your regular fitness routine. If you don’t already belong to a gym, check out either the Success Studio Ivy or North locations by booking a complimentary strategy session below.