8 Simple Tips for Spring Break Fitness, Plus a Mini-Workout
Spring Break is knocking on the door. Whether you're jetting off to an exotic destination, visiting colleges with your high-schooler, or enjoying a staycation, you can prioritize your wellness wherever you go.
Forget the societal pressures of "bikini season" and focus on making this Spring Break compliment your health, your wellness, AND your fitness.
First, think of fueling from the inside out. Protein-rich breakfasts and staying hydrated with water (infused with fruits and herbs if you like) are simple strategies to give the body what it needs.
Don't make the mistake of neglecting your sleep. 7 to 7.5 hours of uninterrupted rest is crucial for everything from our emotional wellness to physical recovery. When we’re well rested, we have the capacity to respond, not react to stress. Enjoy that hotel bedding, ditch the screens an hour before bedtime (at least!), and create a relaxing bedtime routine, yes even when traveling. We need this, especially in midlife.
Now, let's talk movement. For those days when time and space are limited, try this quick and effective mini-flow. No fancy equipment needed – just your body, a little determination, and an easy-to-pack resistance band. In just a few minutes, we work on balance, stability, mobility, strength, and even cardio.
Ready to do something for yourself? Here's your 5-minute workout:
Spring Break Workout on the Go with Adrien Cotton
5 Walkouts: Start standing, then walk your hands out to a plank position.Walk your hands back to your feet and stand tall. Feel the power in your core and shoulders!
5 Pushups (modifications welcome): On your hands and knees, lower your chest towards the ground, keeping your core engaged and head aligned with your spine. Feeling challenged? Try knee or wall push-ups instead.
5 Single-Leg Rows per side: Grab your resistance band. Stand on one leg, hinge at your hips, and extend your other leg straight behind you. Row the band towards your chest, engaging your back and core. Repeat on the other side.
Remember, this is just a starting point. If you have the time, repeat it for 10 or 20 minutes! Mix it up, add more rounds, move at your own level. I always say, “Crawl before you run a marathon.”
Embrace this Spring Break. Prioritize protein-rich fuel, rest, and move, move, move. After all, strong women don't just survive, they thrive!
Bonus tips:
Pack walking shoes or comfy sneakers: Explore new places, soak up the sunshine, and get your steps in.
Bring a yoga mat: Enjoy some outdoor sun salutations or unwind with a relaxing evening stretch. Just having it in your suitcase may in fact motivate you to get in some exercise that day!
Don't forget the SPF: Protect your beautiful skin, no matter where your adventures take you.
Make it social: Connect with friends and family for activities you all enjoy. Laughter is the best medicine.
Most importantly, listen to your body: Rest when you need to, push yourself when you feel inspired, and always celebrate your own unique journey towards well-being.
Inspired to prioritize your well-being? Join my Small Group Wellness Coaching where we learn the vital aspects of sleep, stress resilience, physical movement, food as fuel, and calendar management. Alongside a community of like-minded women, you’ll find the support to combat the symptoms of perimenopause and menopause like weight-gain, sleep disturbances, and anxiety. Discover a powerful foundation for building lifelong wellness.
