BBJ Fitness Corner | Fitness travel | Sports


Jerry Diaz works out on the Shibuya Sky Observation Deck in Tokyo, Japan.

Jerry Diaz works out on the Shibuya Sky Observation Deck in Tokyo, Japan.

VACATION always translates to a good time, but some people tend to overindulge and lose sight of their fitness goals.

National Academy of Sports Medicine personal trainer Jerry Diaz said there are ways to keep fit even while on a vacation.

He and his family traveled recently to Tokyo, Japan where enjoyed  various delicious dishes and drinks at restaurants and other popular locations.

“But we also walked at least 7-8 miles during our over a week stay,” he added.

Diaz said whenever possible, he also squeezed in a 30-minute total body workout to help maintain his strength and endurance.

He said he advises his clients who are going off-island to prepare a “purposeful and meaningful workout schedule for the length of their travel.”

Each must consider various factors including specific movements that do not require equipment.

 If they can’t work out, then the individual must monitor their meal intake while remaining active during their vacation or business-related travel.

Diaz shared the following tips for those who are traveling this summer:


You must plan ahead. Find out if there is a fitness center or gym near or at the hotel where you’re staying or if there are accessible parks  open for various training movements.

Create short HIIT workouts

Athletes on vacation should perform at least 30 minutes of  short high-intensity interval training or HIIT workouts that include core dynamics, strength conditioning, and cardio movements.

Walk, jog, run

You can also schedule an early morning or sunset walk or jog to better enjoy the place you’re visiting. You may end up finding unforgettable restaurants or shops.

Hiking, biking, trekking

Many countries that are frequently visited by tourists offer trekking options by hike or bike with or without a guide so you can enjoy  the majestic outdoors and their exclusive sights and sounds.

Fitness center

If the hotel where you’re staying has  a fitness center, then you can easily maintain your daily workout routine.

Yoga or Pilates

When traveling, you can also  take up yoga and Pilates  for strength and cardio conditioning training.


It is important for traveling individuals to commit to regular workouts. It only takes 7-10 days of doing nothing to lose three months’ worth of training, Diaz said.

“But we’re humans, and it’s OK to fall off the wagon — as long as we pick up where we left off and resume our fitness routine,” he added.

For professional fitness inquiries, contact Jerry Diaz through Instagram at @BBJ_Athletics or Facebook.


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