Ok. You joined a gym and are starting to see some results. Each day gets a little easier as you build momentum from a solid routine. Think of it as healthy inertia. Now you are going to bed earlier, planning out healthier meals, and hydrating properly. So, what happens when you’ve got to go out of town for a few days? What about a week? Will all the gain(z) you’ve worked so hard for vanish overnight? Highly unlikely… although it can be overwhelming trying to stay on track when you are away. Now before I go any further, I want to point out there is a HUGE difference between going on a vacation and going on a couple day business trip. Regardless, you should be able to enjoy yourself on the road without regretting the whole trip when you get back. The biggest questions I tend to get from our members heading out of town revolve around either finding a “good” gym or figuring out what to eat. Let’s see if I can help answer those here, starting with finding a gym!
“Do you know of any good Crossfit gyms in _____?”
Exercise is one of the cornerstones to healthy living - although it’s never enough to singlehandedly offset poor sleep, stress, and nutrition habits. That said, getting a good sweat in can help keep momentum while on the road. Additionally, if you’ve only been coached by one gym, dropping in somewhere new could give you a whole new perspective. On the other hand, don’t be discouraged if you’ve run out of time or are too busy during the day. Try simple hacks like, standing during presentations, walking up stairs vs elevators, carry your luggage instead of rolling it. You can still be active without working out.
With that in mind, here are a few recommendations when making your choice:
1. Try out Crossfit (NAME OF CITY YOU ARE TRAVELLING TO). Although I’m sure there are plenty of great (and not so great) gyms in every city, very seldom might I actually know of a decent gym in Poughkeepsie, NY. A name is a hot commodity for Crossfit gyms. It stands to reason that the first and usually longest standing gym would share its name with its host city. Now this isn’t a perfect rule, but at least where I’d steer you if you’d ask me.
2. CONTACT THE OWNERS AT LEAST A DAY BEFORE YOU ARRIVE. This is perhaps the most critical rule of dropping in to a gym - even if it’s a gym that expects a high volume of daily classes to be drop-ins. Consider it common courtesy. Want to make a good first impression? Show up early, knock out the paperwork (waiver) ahead of time, and inform the coach of your training history and any current or major injuries.
3. Do some research, but regardless BE SMART! Most Crossfit Gyms post their programming on their website. If you see a bunch of stuff you aren’t comfortable doing, maybe keep looking. Conversely, don’t be afraid to try new things, just use good judgment before jumping in with both feet. Case in point: Never been inverted before? Then it’s probably not a good idea to do 50 handstand pushups for time. Speak up if you aren’t comfortable with something and hopefully the coach on hand can help find an alternative.
4. Hotel Workouts. Keep in mind that you don’t have to be in an actual gym to get a good workout… Whether it be a body weight workout (http://www.board.crossfit.com/showthread.php?t=21576) or 100 DB thrusters (https://www.youtube.com/watch?v=nAcCi7qsD40) it’s guaranteed to be spicy. Rules here are: Don’t get complicated (think simpler the better), don’t hurt yourself, and don’t throw weights (Literally. Set them down). Don’t be that guy... or girl. You don't need much equipment, if any, to get a great workout!
Next up, part 2: How to make healthier nutritional decisions while traveling on the road. Stand by!