How to Stay Fit on the Go


Fitness is a constant battle. Even when you seem like you’ve got it under control—you’ve found a gym or trainer you can trust, you’ve picked out a time to work out every day of the week, and you’ve packed your gym bag every morning—it takes little for it to fall apart. A vacation, holiday, illness, or long nights at work can knock you back to where you were before you started.

So what can you do to stay on track? Keep up the rituals that make fitness successful when you’re at your best.

having a routine is key

Fitness and health behaviors succeed when they are grounded in routine. Your body becomes hungrier as you get closer to your daily meal times. If you go to the gym after work, you’ll notice your energy levels rise on your drive. You may even change the music you play in the car to prepare you for your workout. 

The days when these rituals are not possible are hard. But, there is hope!

lean into your rituals even when you’re on-the-go

Here’s a suggestion. Pick three elements that are common in your fitness routine. For me, it’s my music, putting on my gym clothes, and doing a workout that fits that particular day in my schedule. 

So If I’m traveling next Monday, I’ll make sure to grab my headphones, charge my phone, and bring my gym clothes with me in the car. When I reach my destination, I figure out where I can carve out an hour for myself.  

I know that on Mondays at South Landing we work our lower bodies, so I’ll keep my routine the same. 

Here are my top three lower body workouts when I’m limited by equipment or if it’s hard to find time to work out.

5 Sets:

10 Air Squats

10 Reverse Lunges/Side

10 Squat Jumps

Rest :45 seconds after each round

10 Minutes to Complete As Many Rounds As Possible:

10 High Knees

10 Butt Kicks

10 Seal Jacks

10 Air Squats

10 Mountain Climbers/Side

15 Minutes to Complete As Many Rounds As Possible:

:30 Sec Glute Bridge Hold

15 Glute Bridges

Jog :60-:90 Seconds

Rest as Needed

Does that sound like something you can replicate the next time you’re away from home or have a late meeting that keeps you from making class? Remember, consistency is much more important than intensity. Having workouts in your pocket to keep you consistent is a big help.


Whether you’re environment is ideal or not, the key to staying fit is building a structure that works for you. Structure is cemented through repetition. Make your fitness priorities repeatable (in other words, don’t limit your fitness to only barbells or rowing if you know these items aren’t available to you in the environments you’ll be in when you aren’t in South Landing’s facilities).

Since you’re reading this post, my guess is you’re probably already dedicated to your fitness. If you’re at South Landing, I know you’re dedicated. I see it every day when I’m coaching. You’re moving away from the inconsistency in your life in order to lose weight, increase energy, and improve your overall health. At our gym, we’ve created proven ways for you to add structure into your life in order to move away from the pains of inconsistency. 

If you’re not a member and you’re interested in staying fit at home and on the road, schedule a free consultation with me or any one of our coaches so we can help you find a way to structure your fitness so it works for you. I know you can do this!