Happy Holidays From The TSY Team



Hey everybody, holiday season is upon us and in fact, we have just treated ourselves to a weekend road trip to Malaysia, tasting the local cuisine and sampling every type of street food.

While I know many of you will start stressing out over how to remain fit while on the road, understand that your hard work will not be gone to waste.
It is not the time for you to worry about your diet or training if you have been consistent through the year. Take the chance to enjoy a little.
Who cares if you have put on a little weight or detrained a little? You worked hard, you deserve it. We’ll work it off when you get back.

That being said, here are some convenient tips we personally employ to maintain some semblance of fitness while travelling.


Clock in mileage

Walk. The recommended amount of steps per day is 10,000. That should be a relatively easy task while you’re out and about. Simple substitutes such as taking the stairs instead of using the escalators or elevators goes a long way. You can even track your steps using just a smartphone.


Stay hydrated

This is especially true if you’re travelling in countries with hot climates. Consume at least 3-4 litres of water a day. It helps with appetite control and prevents overeating. It also helps with water retention and bloating.


No gym, no problem.

Get creative! If you have a body, you can train. Employ simple bodyweight exercises you can do within the confines of your own hotel room. Here’s a sample circuit you can use.

4 sets of :
-Bodyweight squats x 20 reps
-Push ups x 20 reps
-Alternating lunges x 10 reps each side
-Chair Dips x 20 reps
-Hollow body hold x 30 seconds


Most importantly, don’t stress yourself out.

It doesn’t matter if you treat yourself a few too many times or don’t exercise as much as you’d planned. Make the best out of your trip and have some fun!



If you are a frequent traveller and need help in planning your training, feel free to approach us for a free consultation!