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December 2004 Newsletter

Exercise Spotlight

Dear Fellow Business Traveler,

If you’re looking for great, no-equipment-required exercises that burn fat and build muscle, try squats and lunges. Both are easy to do in the privacy of your hotel room, require little space, and will get your cardiovascular system revved up. Better yet, both exercises have many variations, so you’ll always have something new and exciting to try.

As always, happy and healthy travels!


To Your Health,

Customer Service, Healthy Travel Network



SquatsSquats with weight

To start, stand with your feet shoulder width apart. Keep your knees bent, with your weight on your heels. Your toes should be able to wiggle. Squat down, making sure to keep your weight back so that your knees don't extend past your toes.

Keep your back straight, eyes ahead. Extend your arms in front of you for balance. If you feel off balance, try squatting over a chair or low table.

Perform three sets of 20 repetitions.

Some variations to try:

  • Stand with your feet wider than shoulder width, toes slightly flared out. The wider your feet, the more you will work the inner thighs.
  • Add weight and intensity by lifting your laptop or phone book.
  • To isolate one leg, take your normal stance, but rise up onto the toes of one foot.




Start with one foot forward, the other back. Be sure your front knee is over your front ankle. Lower your back knee almost to the floor, and rise up again. Concentrate on squeezing your buttocks to push yourself up.

Perform three sets of 20 repetitions, each side.

Lunges have many variations:

  • If you have adequate space, perform walking lunges, crossing the length of your room while lunging with each step.
  • Alternatively, alternate side to side in place.
  • Rather than stepping forward into your lunge, try stepping backward, alternating side to side in place.
  • Add weight and intensity by lifting your laptop or phone book.

Squats and lunges are an excellent way to start the day. The cardiovascular exercise that you’ll get will help bring your metabolism up, so that you’ll burn more calories throughout the rest of the day.



News Updates

..:: The Physcians Committee for Responsible Medicine released it's annual assessment of airport food.  How healthy is the food at your airport?
Read about the winners, losers, and innovators.

..:: Read tips for eating well on the road from OAG contributor Lisa Iannucci in her article Sticking to Your Weight Loss Plan While Traveling.





..:: TraveLean is a consultancy focused on corporate health and wellness programs and specifically on the diet needs of business travelers.
Founded by The Complete Travel Diet author, Terry Riley, TraveLean provides group and one-on-one programs.

Travel Fitness Links
Airport Food
Travel Weight Loss

Fit Travel Book
The Complete Travel Diet
by Terry Riley, PhD
Learn how to eat healthy and lose weight while you travel.
Fit Travel Book


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