Vegan Travel - Easy Travel Exercise Tips To Keep You Healthy

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Hello and welcome to Freshly Served, healthy vegan recipes in Europe. Today I don’t have a recipe for you. I have something a little bit more interesting. Phil and I are out doing a workout and we thought we would show you how to get some exercise while you travel.

Exercise is really important not just for the normal reasons for having a healthy body and system and looking good and feeling good about your self but it’s also important especially when you’re travelling because your immune system is gonna be having to do a little bit of extra work to deal with new foods, new bacteria in different countries, lack of sleep maybe, stuff like that so it’s very important to keep your immune system healthy and one of the ways you keep your immune system strong is through exercise.

Cardio exercises works your heart and gets blood pumping through your body so that it cleans out your system with any toxins that makes it in there and strength exercises are important for your lymphatic system which is the system of your body which takes the toxins out of you and gets rid of them. That system is powered by muscular energy so strength exercises are very important.

Now if you’re looking for some recipes for what we’ve been making while we are in Europe you can check them out on the hidden section of our website at HealthyVeganRecipes.net/Europe.

And today I wouldn’t normally wear my bikini when I’m exercising but Phil and I are gonna go for a swim when were done because this is where we are working out is right by the Mediterranean.

We are done in a really small town called Olympus just on the South coast of Turkey. We have been having an amazing time since we’ve been here and they actually have been cooking our food for us so that’s why I really don’t have a recipe for you today.

But Phil and I are both going to show you some exercises today and neither of us are certified as personal trainers so what we are showing you is just some ideas and some exercises that we like to do when we’re travelling, things that we find easy to do on the road.

But if any of you know any exercises that you do, post them below, we’d love to hear your ideas. Anyone out there is a personal trainer and see some things that we might be doing wrong, please let us know. We do still have some time on our travels so we do have time to correct things.

So I like to find a tree when I do my work out coz it’s the only way I know to do body weight exercises for back and biceps and so for my back I find a tree like this. It’s better if it’s a horizontal tree branch but sometimes you don’t get that and I just do pull ups for my upper back like that and Arnold Schwarzenegger likes to do them– so you put your head at front.

You like that eh?

Yeah!

I don’t know if that’s good anymore but back in the early 90’s it was all their age, so that how I do my – my back. I just do a bunch, like I do eight at a time of those coz they’re kinda tough and same with biceps which I just do biceps pull ups on the branch.

So you wanna go slow for all of these things and extend all the way down and all the way up.

And you cross your legs at the bottom and that’s for stability?

I guess its kinda stop me from swinging my legs. Tried to, yeah tried to use whatever I try to work out.

For chest and biceps I do a lot of different push ups, so these are regular and I’ll do like 20 or 25 of these at a time. For triceps, I pull it in, put my hands in, those are tough.

Yeah! That looks painful. I don’t think I can do that.

Especially coz we just did a work out.

I also like, you know you can move your hands so you put your hands in instead of out, mostly you want to keep your elbows in like I am rather than doing them out like that. It’s good to be in.

And it’s good to do it in different levels so sometimes I try to get my feet up higher.

Great!

And yeah, I’m out of breath. Yeah! I do 20 or 25 of them at a time.

For abs, the only thing I do different than normal is I don’t kinda like to lie down here coz its dirty so often I find a rock or we’ll find like a park bench and so I might do abs that where there is park bench. I do that. So, its kinda like a reverse crunch when your legs up.

Or like a double crunch. Yeah both!

Yeah. What’s that call, I do not know!

I call them double crunches.

Or if I don’t wanna lie down, I’ll just sit like this and kinda just crunch like this which is kinda more like a sit ups but it doesn’t seem to be as hard at the back.

And you can see Phil’s water bottle behind him there we make sure we get plenty of water especially in Southern Turkey where it’s really hot.

And don’t drink the water in Istanbul. We kinda know that after two days of doing that.

So what I do is I manage like to stay like I do 8 pull ups, 25 push ups, 20 of some leg exercise which I’m not gonna show today and then 20 abs and I do that 8 times. It takes about half an hour.

And then we stretched, very important!

And then?

Swimming!

Yup!

So when I’m travelling I always like to go for a jog in the morning even just 25-30 minutes. I do that at home so when I’m travelling I tried to just keep that going.

And for strength training, what I take with me which is very handy is a resistance band, it’s very small, very light, portable, very cheap as well so if you wanna pick one up before you head out to your travels. Highly recommended!

It’s great for strength training for girls. You can do a whole ton of different exercises with it. I’m gonna show you a few right now, just quickly.

So I put the band under my foot then I’m gonna start by doing some biceps curls. Ok? It’s also good to get different angles on your biceps so you can go to the outside like this. Ok? And if you find it too easy all you need to do is just wrap it around your hands one more time.

And triceps are difficult one to do if you don’t have any kind of weights with you. So what I like to do is get it like that, just lean over, put your hands behind you and do a little kick back there.

It’s a little bit different with the bands than with weights but you’ll get used to it after a little while. You can also use some gravity to increase your resistance so put it above your head like that.

Ok! You can also do some shoulder presses, you just put your arms like this, go up. You can also do that to the front. So just press it like that, that works your chest!

So those are some great exercises you can do with your band, there’s also a bunch that you can do without any equipment at all so I’ll show you those next.

Squats are a great exercise to do when travelling coz you don’t need any equipment and you get a nice leg work out to make you feel strong when you’re walking around.

So there are a whole ton of different squats you can do, you can do just regular ones so get your feet about hip with feet apart and then just go down. Ok! You can also do ones where you go forwards and backwards, it works different muscles when you go different directions and I think that these are actually more difficult when you are on sand, so that’s a bonus.

I’m doing them backwards, just like that and you can also go sideways. So doing them in different directions, works different parts of your leg muscles. Both sides.

And jump squats will make it work even harder, you can also do once where you just stay on a squat so if you just stay down here, after awhile it gonna gets really tough or if you do jumps.

So abs are pretty straight forward. I’m lucky today coz I’m on a beach. I’ve got a nice cloth underneath me but we have done this in the middle of parks on grass. It’s alright to.

So just regular crunches or my favourites are bicycle crunches and then I found particulary difficult in Pairs, you’re not allowed on the grass so if you find a place where you can’t actually lie down and do crunches, you can also do some abs work by doing stuff in plank position so get up like this.

You can do plank twist, twist right around. You can just hold it here; do your leg out at one side, that works more of your butt but it distracts you from the fact that you’re in plank so you can hold it a little bit longer.

And you can also do a little side plank; it’s one of my favourites. So you could hold up here or you can do dips. I find the dips making it a little bit more difficult and you can also do lying down works for your legs. Just simple leg raises. Change font of style, do a little inner thigh.

Again these are the kinds that I don’t having a mat. You can also do these standing up. So if you don’t have a place where you can lie down, just stand up and do leg raises to the side. Sides are better if you have something to hang on to.

So I hope you guys like that, little different from our normal recipes and I’m not sure how good a job we did coz it’s the first exercise video we ever done.

But anyways, let us know what you thought and be sure to go on our website, there’s the hidden section with all of the info on our travels in Europe. You can see all kinds of different meals that I’m making, different cuisines and some really neat stuff, some time with our coachsurfing hosts and meals and hostels and stuff like that. So go to HealthyVeganRecipes.net/Europe.

And it’s free.

And it’s free!