Full Body Workout and Post Workout Meal, Hotel Style.

Happy Saturday, friends!

Justin and I are traveling out of town this weekend for some business.

That sounds so fancy, eh?

We’re a few hours away from home for Justin’s USPA powerlifting class. (If you didn’t know, we own a gym in Hurricane, WV. It’s 1 of 2 USPA certified gyms in the state!)

While he has been in class, I’ve been back in the hotel room working on projects, going over client paperwork and mayyyyybe watching a few YouTube videos (or maybe more than a few…oops!) I took a break this morning to squeeze in a little workout, and I thought it might be fun to share for those of you who want to take advantage of the complimentary hotel gym next time you’re away from home.

When I walked in to check it out yesterday, the first thing I noticed was it was small. But that wasn’t going to stop me! You just have to be creative and willing to steer away from your programming a little.

When back home in our gym I like to superset, go heavy, and incorporate exercises that are both effective and smart. Today, I went back to the basics and a little lighter than I’m used to…but my legs and shoulders were burning and tired and my heart rate was definitely up, so I chalk it up as a winner!

Without further ado, here ya go!


What I Had to Work With ^^



  • 5 minutes at 3.6 on the treadmill
  • Lightweight alternating shoulder laterals and shoulder raises

2X30 (which means two sets of 30 reps)


  • Dumbbell Chest Press on a Flat Bench Superset with
  • Dumbbell Flys on a Flat Bench (Cutting the weight by 10lbs from my Chest Press weight i.e. Chest Press I started with 15s, start flys with 5s)


  • 1 Arm Dumbbell Rows Superset with
  • DB Shrugs


  • Stripset (10,15,20) DB shoulder laterals superset with
  • Seated, Bent Over DB rear delt rows (15,12,10)


  • Stationary Walking Lunges (15X3) superset with
  • DB Goblet Squats (15X3)


  • Standing Calf Raises (3X25) superset
  • DB Stiff-Leg Deadlifts (3X15,12,10)



  • HIIT Cardio on the Treadmill for 8-10 Minutes
  • Cool Down/Stretch…and you’re finished!



Yesterday evening when we went shopping, we weren’t sure if our hotel room would have a fridge or not so we grabbed all non-perishable foods. This was what I came up with for my post-workout meal!


Use your hotel’s coffee maker for 8oz hot water, stir everything together and enjoy!



More Hotel Tips:

You can often get plastic silverware at the front desk, just ask! And use the cups that are usually sitting with the ice bucket as a bowl for your oatmeal!


This meal was super quick to make, absolutely delicious, and easy to travel with!

I don’t eat oats too often at home, but if I did, this little recipe would probably be a go-to for me!

I do hope y’all enjoyed this traveling how-to and I hope it serves you well as a hotel workout/workout inspiration in the future!

If you’re interested in learning more about exercise, Justin will be a guest speaker on the topic “Exercise Rx” for my “Naturally Katie’s Six Week Start-Up” lecture series beginning January 7th.

Join me for Weeks 1 through 5 to learn more about nutritional foundations and end Week 6 with Justin to gain a better understanding on exercise and how it can benefit your health.

 Tickets and packages are on sale now and can be purchased in person at our gym and/or HealthSmart Teays Valley as well as online through PayPal here on my website!


Now, get off yo booty and get to working’ out!



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