Staying motivated on the road is easy with a little planning and determination to maintain your healthy goals when you are away from home. Here are my five concrete ways to stay motivated!
1. Write down specific, realistic and flexible goals that you can focus on while you are traveling. Knowing ahead of time what you want to achieve can keep you motivated in reaching your goals. For example, if you use running for your cardio, plan for a realistic number of miles, based on your schedule, that you want to log in the city you’re traveling to. Be your own tour guide, lace up and take the scenic route.
2. Using visualization will help you to picture yourself successfully completing your goal. This can be a huge key for getting things done. If my goal is to try out a new fitness studio in the area, I like to envision what it might be like to experience this class. This will start to put your mind in a position to take the necessary steps to get you there.
3. Meditate first thing in the morning. This will help you to remain positive throughout the day. Depending on where you are in your meditation practice, carve out the appropriate amount of time to get to into a meditative state. Choose a space where you feel most relaxed to do this. Meditate right in your bed or maybe even on the floor of your hotel room.
4. Put the workout in your calendar or bookmark it with Peloton. If you’re staying with Westin, clip into a Peloton bike to keep yourself accountable. Bookmark your workouts and aim for a realistic number to conquer during your stay. Maintain a schedule and it will give you the necessary energy to stay motivated. If you workout regularly 5-6 times a week but know you may only be able to fit in 3 workouts while you’re away, bookmark the top 3 classes you want to plan on taking. If you find you have time to add in a fourth class, even better!
5. Make sure you’re getting enough rest. Sleep is a huge factor in staying motivated and can be something that plays a role in your attitude and energy levels while achieving your goals wherever you are. If you’re staying in a Peloton Westin Workout room, the incredibly comfortable Heavenly Bed is steps away from your Peloton bike – so no excuses here!
Make sure to travel with these tips when you stay at Westin!
Spinach: I throw a bunch of fresh spinach into my smoothie for energy! It’s a great source of iron which is a key component in red blood cells that fuel muscles with oxygen for energy.
Strawberries: Better than throwing them into a smoothie, use them in a homemade facial to help improve your complexion.
Asparagus: This is a great source of folate, a b vitamin that helps improve your mood!
Leafy greens: A great source of iron and rich in beta-carotene.
Vital adapt: This helps keep you from getting to your fight or flight level.
Ginger: Springtime usually brings change in diet and increased activity. Ginger is great to aid digestion and decrease inflammation.
Maca: For a nutty flavor add maca powder to juices and smoothie blends. Maca is an energizing root from the radish family and perfect for spring!
Avocados: Avocados and avocado oil are high in monounsaturated oleic acid, a “heart-healthy” fatty acid.
Almond Butter: You can get more omega 3 fatty acids, essential for maintaining metabolic and heart health, from almond butter than from peanut butter. Almonds are known to reduce bad cholesterol (LDL) and control blood pressure.
Matcha: I’m not a coffee drinker, but sometimes I need that pick me up so matcha is the way to go. It helps with boosting my concentration and also increases my energy and endurance levels.
Pomegranate seeds + non-fat greek yogurt: For when I’m craving a late night sweet. This is my substitute for ice cream!
Salmon: My favorite kind of clean protein! Plus, great for an omega-3 fix.
7 Sources: I add 1 tablespoon to my food for essential fatty acids!
Wellwell water: I drink this post-ride to fight inflammation and get in some anti-oxidants and natural sugars.
Electrolyte tabs: I throw these in my water to stay extra hydrated!
The Mantra Mashup smoothie: Soy milk, a frozen banana, isopure chocolate protein and PB2 to refuel after a challenging workout!
Traveling can easily derail your regular workout schedule. For some extra motivation check out my list of benefits to remain active while you’re exploring different cities. Now that you can easily fit in a workout with Peloton at any of these Westin locations, log into a ride or Beyond the Ride workout to keep your routine consistent while you’re on-the-go.
1. Break a sweat when you land in a different time zone. Whether it’s an invigorating class to set the day, or evening yoga to prepare for rest, movement can help adjust to new time zones. Clip into a Peloton ride or break a sweat with a Beyond the Ride workout at these Westin locations.
2. Lace up and see more. Walk where you need to go and let two feet be your tour guide.
3. Stay consistent. On-the-go doesn’t have to mean veering off course from your fitness goals. Busy travelers will benefit from even 20 minutes of activity. HIIT or Tabata workouts are a great option to maintain cardiovascular fitness when short on time. Better yet, you can catch either of these classes with me, live or on-demand, on the Peloton bike!
4. Go on a fitness adventure by trying a local studio, or trying a new sport. Visiting a new city or country can be a perfect opportunity to see how the rest of the world stays fit!
5. Boost endorphins and blood flow. Traveling often involves sitting for long periods of time, which can lead to low energy and decreased mobility. Whether it’s work or play, fitness will invigorate your mind and body for the trip ahead.
Put these tips in motion when you’re on the road and staying with Westin!
Are you training for your first Marathon? Are you able to run three miles 3-4 times a week without stopping? Can you commit to running at least three days a week? If so, let’s do this!
Prior to starting this plan, it is helpful but not required to get in at least 3-6 weeks of consistent running, 3-4 times a week, and for at least 3-4 miles at a time. I encourage you to drop by your local running store to make sure you have adequate footwear to train for a full marathon. Two other very important components of your training include sleep and nutrition. As the workouts get more demanding on your body, you will need more sleep to recover. It is important to remember that it is during the recovery from your workouts that you heal up and absorb the benefits. Nutrition before, during, and after your runs can make or break your training and race. Registered Dietician Nutritionists like Claire Shorenstein can be your best guide in navigating the best nutrition throughout your training.
A few other important components of your training that are highlighted in this program include strength training, stretching combined with foam rolling, and warming up. These are the minimum of maintenance work you should be doing to keep your body performing at it’s best. In this training plan, I’ve provided some guidance in each of these areas for you and have incorporated Peloton classes and Beyond the Ride workouts into this plan for valuable cross-training options.
For this program, I’ve provided three different levels of training. Novice, intermediate and advance. Find each of these plans through the links below and of course, if you have any health concerns, please make sure to consult your physician before starting.
Let’s lace up! Connect with me on my Official Peloton Facebook page to keep me updated on all of your progress.
Get ready to show us your best effort in our May Training Program. On the first of each month, we’ll be updating this collection to provide a fresh routine. Including a mix of rides, Beyond The Ride and Beyond The Ride Yoga workouts, this line-up is designed to help you train smarter and more effectively with your favorite Peloton instructors. Get started with May’s program and look forward to updates every month.
The training program consists of 7 recommended classes per week for the month of April. We recommend the below programs for each fitness level:
2-3 classes per week
4-5 classes per week
5-6 classes per week
Make sure to cool down and accompany each session with our recommended stretches included in the program.
Ready, set – #trainpeloton
Are these upgrades helping you pedal to peak performance? We want to know! Please send any feedback and questions to firstname.lastname@example.org, or share your thoughts on our Peloton Riders Facebook page.
I’m not a morning person. As much as I would love to sleep the day away, 6:00 AM classes don’t allow for such a routine. To ensure that I am up and full of energy, below are some of the ways that I set myself up for a successful day ahead.
The Alarm Game
- I set 3 alarms so I don’t oversleep. The first alarm is the intentional snooze alarm! The second one is set to a song that makes me want to open my eyes. “Lovely Day” by Bill Withers puts me in a good mood in the morning. The third alarm is the one that gets me out of bed and moving. “Wanna Be Startin Somethin” by Michael Jackson is my go-to for this!
- The first thing I do when I get up is head to my freezer and grab a mask to wake up my eyes! At the same time, I prepare a hot tea: lavender & honey is my favorite!
- While the water is boiling and my eye mask is on, I roll out my upper back, lats and also my calves with a foam roller to prep my muscles for class. It’s also the perfect opportunity to visualize the rest of the day ahead.
- Finally, I get geared up to go. I lay out my clothes the night before which cuts down on time and has me ready to walk out the door and to the studio with little delay.
It’s All About the Beats
- Music fuels me! I listen to my favorite playlist on my way to the studio and while I get ready for my ride. At the same time, I fuel up on a banana which is the most portable source of energy!
Ready to roll? Find your next class with Jennifer here.
Stay in the know. Connect with Jennifer over on her Official Peloton Facebook page here.
I use meditation to press pause and give my mind and body time to settle. It creates a space for me to exist without all the constant chatter and thinking that goes on in my head. Taking the time to be present allows you to realize what ideas and thoughts have value and which ones aren’t worth investing time into. It’s our body’s natural defense to be anxious, it is something that is instilled in our fight-or-flight response. Meditation allows us to evolve beyond that and have peace within the current moment.
Strengthening Your Thoughts
A misconception of meditation is that you are supposed to not think or experience emotion; it’s actually the opposite. Focusing on your breathing brings you into the present moment. This focus allows for there to be space in between your thoughts and gives you the ability to realize if they are worth your time or not. It also allows evaluating before reacting. Meditation is like a workout for your mind and the space in between thoughts is the muscle you are trying to grow. The more space you have there, the more clarity you have with your decisions, reactions, and feelings.
Tips for beginners
- Start small – Dedicate 5-10 minutes a day to meditation. See how it goes and when you’re ready for more, start to add on!
- Dedicate a space – Try to use the same space every day to meditate. Let this space be inviting and include things that make you feel calm: pillows, candles, scents. Even if it is just a corner of your house, let it be your corner.
- Stay consistent – Sometimes it takes us a while to get comfortable with something. There is no way to do this right. Give yourself room to fail and succeed.
- Set a timer on your phone to track the length of your session.
- Look for a meditation center near you. If you prefer a more personal experience, use the Headspace app, or utilize Fitbit’s relax feature so you can take your meditation with you anywhere!
- Read about the benefits of meditation. Some books that I love are Power of Now, When Things Fall Apart, and Oprah’s What I Know For Sure.
Let’s breathe through it. Plan your next class with Cody now!
Connect with Cody. Find more tips on his Official Peloton Facebook page here.
Setting small, attainable goals is a great way to challenge yourself on the bike. Setting large, unattainable goals could leave you feeling defeated and frustrated. Start small and go from there! For example, if your instructor is calling out 50 resistance for 1 minute, try taking it to 55 to kick it up a notch. Don’t worry about others around you on the leaderboard. Just do you and be proud of your small successes that will lead to even greater ones!
2.) Show someone new on the leaderboard some support
The Peloton community is a supportive and inclusive family. Reach out to a new home rider by inviting them to ride with you sometime soon. They will feel welcomed and you will have a new riding partner to share the experience with!
3.) Set an attainable nutritional goal
Set a new nutritional goal. For me, drinking more water is a must. I’ve recently eliminated sugar or anything processed from my diet and I’ve never felt better!
4.) Show off your favorite gear
There’s nothing like a cool new pair of “magic pants” or a fresh new top from the Peloton boutique to get you feeling like a million bucks on the bike. Spruce up your workout wardrobe for spring by treating yourself to a few new special pieces to sweat it out in. It feels great to look like a badass on the bike, even if no one can see you!
5.) Be proud of your accomplishments
I always say, be proud of all that you have accomplished on this bike. Whether it’s your 10th ride or your 500th, every pedal stroke counts! Pedal your way through spring feeling stronger and healthier as we head into summer!
Let’s bring these ideas into spring! Click here to book your bike with Jenn now.
If there is one area of training that is more difficult than the training itself, it’s getting the nutrition right. As a competitive distance runner, triathlete, and cyclist, it’s easy to say that countless workouts and races have been sabotaged due to poor nutritional choices. To stay on the right track, here are my top five tips that I have learned through my nutritional successes and failures.
Discover What Works: There is no “one size fits all” answer to what you should or should not eat before, during, or after a workout or race. You need to experiment, read labels, and ask questions.
Know When To Experiment: On easy to moderate workouts days, those are your days to experiment with nutrition and figure out what makes you feel good during training.
Trust Your Gut: On hard workout or race days, rely on established nutritional routines that have succeeded in making you feel good during training and racing. If you try something new and different, you drastically increase the chances of something going wrong. For example, the morning before every hard workout or race, I have my normal oatmeal with a little brown sugar, a couple sips of coffee, and water because I know these options have proven to make me feel my best beforehand.
Caloric Intake: Not going to sugar coat this, but body weight absolutely matters. In endurance sports, you want to weigh as little as possible without sacrificing your ability to perform. Skin and bones will not move your body very fast. Vice versa, you can be the strongest person in the field but get absolutely killed because you are using all that strength to carry your excess body weight around. So monitoring caloric intake (even if just roughly) matters.
Keep It Simple: You have to balance eating whatever you want with caloric intake and meeting the nutrient demands of your body. The result (for me at least) is eating simple, natural, nutrient-dense foods as this is the only way I will feel full without overeating. For example, baked fish and vegetables is one of my favorite dinners. That said, you better believe that there are no fancy sauces on any of that beside a little olive oil, salt, pepper, and lemon. That would needlessly raise the caloric intake of the dish and cause me to overeat so that I would feel too full.
Find even more training tips from Matt over on his Official Peloton Facebook Page here.