One-on-One Personal Training: Holiday Travel Workout - No Gym No Problem!

Back from our family holiday to Japan!! And as much as I love to just "get away from it all", it is always a struggle in regards to travel and training. Especially when I'm away for long trips and this time, we were away for around 2 weeks. 

How do I keep my strength, maintain my muscle mass and not put on tooooo much weight while relaxing, taking it slow with my family, not exercising religiously and eating all that I want to {oh I'm salivating just thinking abt it!} whenever, wherever??

Yes, it really is such a struggle.

When my PT suggested carrying extra weight when walking to get some extra training in during my hols, I don't think he had this in mind 😬😂😂🇯🇵🌸 #sakuraharuka #ASHxJapan #aifitnessdiary #trngwithb #motherhood #親バカ #日本 #travelwithkids #sheaintheavy #ig_japan #momlife

A post shared by Ai Sakura  (@aisakuraharuka) on Dec 11, 2017 at 3:27am PST

Before I left, Superman pleaded with me to tryyyy not to go crazy with my food since I tend to overindulge on holidays. He's always wary when I go on trips since I left an impression on him during my HK holiday last year when I "ate the whole of Hong Kong" as he put it, and gained 3kg in 5 days #oops

He still wanted me to enjoy my holiday though and gave me some leeway... "We'll work hard again when you return, just don't come back past 60kg!" he said, and sent me off with a simple holiday training program to help me try to get some work in while there.

Ookkkkk.... (´∇ﾉ｀*)ノ

Today's highlight. Let's lift some weights! 💪🏻💪🏻💪🏻🌸#sakuraharuka #ASHxJapan #aifitnessdiary #crossfit #tokyo #japan #fitfam #sgfitfam #sgfitness #chikaracrossfit

A post shared by Ai Sakura  (@aisakuraharuka) on Jun 6, 2016 at 3:33am PDT

In my last long visit back to Japan, I was still doing CrossFit so the boy and I bothered to find a CrossFit box in Tokyo to train and lift some weights in.

This time, we decided to not go to any gyms to work out in, and just planned to train in our apartment using mainly the TRX suspension band and body-weight exercises. I also brought along one red resistance band, my skipping rope and a peanut ball for rolling/ self-massage especially for my back.

Same same 👩🏻👧🏻💕🌸 #sakuraharuka #ASHxJapan #travelwithkids #iloveicecream #ig_japan #motherhood #抹茶 #原宿

A post shared by Ai Sakura  (@aisakuraharuka) on Nov 30, 2017 at 5:32pm PST

It is easy easier to keep to your nutritional meal plans {see my 10 how to meal-prep tips} and regular exercise schedule when you have a fixed routine. Yes, even though life is pretty hectic in Singapore with work and family commitments, at least our routines are more or less fixed and we do more or less the same things day in day out, week in week out.

Benjamin Franklin apparently said, “If you want something done, give it to a busy person.” It's so true. When we are busier, we also tend to be more focused and efficient in managing the many things on our hands, and make more of an effort to stick to what we've already planned..

But when we're on a holiday... well, "holiday mood" kicks in and somehow we just want to let loose and let go_へ__(‾◡◝ )>

松屋ネギ玉牛丼 for brunch! 😋 Heading to Harajuku and Shinjuku today.. lots of walking {and shopping?! Hehe} to do so need to load up for energy 🐷💕🌸 #sakuraharuka #ASHxJapan #aifitnessdiary #japanfood #matsuya #fatdieme #foodieforlife #butitshealthy #proteinpower #moremeatplease #日本 #まつや #ig_japan

A post shared by Ai Sakura  (@aisakuraharuka) on Nov 24, 2017 at 6:58pm PST

But the thing about getting a PT and training is that I'm supposed to be able to function well even when things aren't going to plan or even if there's nobody there to "monitor" me.

It is a lifestyle change, not just something I do just when my PT is watching. Just like a certain goal or result isn't the end point for keeping healthy and fit, I must be able to make healthier life choices myself without Superman around. Even if I'm more relaxed in my exercise or eating plans... I shouldn't fall back to my old, unhealthy ways totally otherwise it'd just seem like I learnt nothing at all the past 2.5 years.

Sometimes you just gotta get creative when you don't have any fancy gym or equipment to work out with when traveling 😬😬😬✈️ Subbed a dining chair for a bench, & a filled kettle for makeshift weight when doing the Bulgarian squats for my holiday workout 😂✌🏻Not the best but at least I can get some work in haha 🌸 #sakuraharuka #aifitnessdiary #trngwithb #holidayworkout #nogymnoproblem

A post shared by Ai Sakura  (@aisakuraharuka) on Dec 3, 2017 at 4:21am PST

And so, I did what I could with what I had and just made some time to exercise in the morning before we started our day, tried to portion & measure my food when I can or just choose heathier food options.

This is the simple program that Superman gave me to do on alternate days - just something to burn calories, and try to maintain my muscles and strength somewhat. It takes about 1hr to complete.

Exercises are mainly body-weight, but I got a bit creative and used some household items to help me make the exercises a little tougher e.g. holding a filled kettle for my Bulgarian Squat, or putting my legs up on our small luggages for Elevated Planks hehe and I also increased the sets/ reps from what was prescribed to increase intensity since these body-weight exercises are easy for me.

A1. Goblet Bulgarian Squats, 5 sets, 20 reps, 75s

B1. Knuckle Push-Ups, 5 sets, 18 reps. 60s
B2. TRX Rows, 5 sets, 25 reps, 60s
B3. Band Pull-aparts, 5 sets, 25 reps, 60s
C1. Feet Elevated Front Plank, 4 sets, 75s, 10s
C2. Bicycle Crunches, 4 sets, 25 reps, 10s
C3. Side-to-side Hell Touch, 4 sets, 25 reps, 60s

On days I didn't do this program, I did a bit of cardio like skipping or climbing stairs. Some days were too cold to leave the apartment so I just did burpees at home too.

Bought a TRX sometime back but only bothered to use it this trip haha. Pretty compact & handy to travel with esp if u need to work out on-the-go 👍🏻✈️.. Sometimes I feel bodyweight exercises are a waste of time {esp if you've weights to use?!} but at the right volume & intensity, you can still feel the burn & get a good workout 😬🌸 #sakuraharuka #ASHxJapan #aifitnessdiary #trngwithb #nogymnoproblem #holidayworkout #trx

A post shared by Ai Sakura  (@aisakuraharuka) on Dec 7, 2017 at 2:07am PST

I'm glad that I've the boy with me as he made it a point to wake up and exercise or do yoga every morning too. It certainly gave me motivation to get out of bed and move my ass a bit before we went out to enjoy our family holiday..

Certainly no gym, no problem!!  ᕕ( ᐛ )ᕗ

And oh, I did NOT come back past 60kg!!! Maybe only 1-2kg heavier than before I left for hols?? (≡^∇^≡)

Follow my Fitness Diary posts here or on Instagram {#AiFitnessDiary}.

One-on-On Personal Training Updates:

The Beginning - First 4 Months
Girls Can Pull-Up Too!
Finally, I Have Visible Abs!
Holiday Travel Workout - No Gym No Problem! 
Lessons learnt from Being Injured
New 2 Months Challenge   
2 Months Challenge Results - Lowest Body Fat Composition Ever! 

Genesis Gym Personal Training Updates:
The Beginning - Signing Up for Personal Training

Week 1 - Getting the Right Form for Fitness

Week 2 - The Right Trainer Matters

Week 3 - Keeping Fit Needs Brain & Brawns

Week 4 - Reality Check

Week 5 - New Workout Programs, New Challenges
Week 6 - Program Progress Report
Week 7 - Training with a Weak Back
Week 8 - Keep Calm & Gym On
Week 9 - Making Sense of Trap Lifts, TRX & Med Ball Slams

Week 10 - Workout Max Out
Week 11 - Rolling in the Deep
Week 12 - Program End Report
Week 13 - Start of Cycle 2
Weeks 14 to 16 - Slow & Steady
Weeks 17 to 20 - Milos Giant Sets
Weeks 21 to 24 - Cycle 2 Program End Report
Weeks 25 to 28 - German Volume Training & MetCon Workouts
Weeks 29 to 32 - What Doesn't Kill You
Weeks 33 to 36 -  Cycle 3 Program End Report
Personal Training - Results 1 Year Later

Wendler's 5/3/1 Program to Reach Strength Targets
15% Body Fat Target Reached!
Good Bye Genesis Gym

 

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