Extended travel doesn’t mean your fitness goals have to take a backseat. Whether you’re on a business assignment, relocating, or simply exploring Music City, staying active helps boost energy, reduce stress, and keep your routine humming along.
At Motif on Music Row, extended-stay guests have everything they need to balance travel and wellness—right from your spacious suite to our on-site amenities.
Our all-suite hotel in the heart of downtown Nashville offers spacious accommodations, top-tier amenities, and a location that makes it easy to stay active while enjoying all that Music City has to offer. Let’s explore how you can stay fit and feel great during your extended stay.
#1. Make Use of Hotel Fitness Amenities
Staying active on the road is easier when your hotel offers convenient fitness amenities designed to support your routine, no matter how long your stay.
On-Site Fitness Center
Our light-filled fitness center is outfitted with cardio machines, free weights, and resistance gear—everything you need to maintain your strength and stamina. Hit the treadmills for interval training, pick up the dumbbells for a quick pump, or mix it up on our resistance machines. We keep it clean, stocked, and available 24/7 so you can work out whenever inspiration strikes.
Yoga Studio & Stretch Space
If you prefer a gentler flow, our fitness center is designed to create the perfect ambiance for yoga. Roll out a mat for yoga, Pilates, or dynamic stretching—perfect for easing travel tension and boosting mobility. You can take your travel fitness a notch higher by booking a private instructor to lead you or your small group of travel mates in a yoga or meditation experience.
Workout at Your Convenience
Travel plans can shift on a dime—so flexibility is key. However, here are five easy-to-implement tips for fitting fitness into any schedule:
- Tip#1: Plan Ahead. Before you arrive, block 20–30 minutes on your calendar for exercise. When you know that Tuesday afternoon is open, commit to a quick circuit in our fitness center.
- Tip #2: Master Bodyweight Moves. Push-ups, squats, lunges, plank holds, and mountain climbers require zero equipment but build serious strength. They’re your go-to when you’re racing between calls.
- Tip #3: Use Resistance Bands. Lightweight and compact, bands let you work every major muscle group in your suite. Swap between bicep curls, shoulder presses, and leg extensions—no bulky gym bag needed. Such exercises are easy to do even when you have a busy schedule.
- Tip #4: Pool Laps. Swim a few laps between meetings or after a long travel day. You’ll torch calories, stretch tight muscles, and feel instantly refreshed in Nashville’s mild climate.
- Tip #5: Join a Virtual Class. Stream a 20-minute HIIT session or a calming cool-down from your suite TV or tablet. Many apps offer live group classes—perfect for accountability when you’re on the road.
#2. Create a Simple In-Room Workout Routine
You don’t need a full gym to stay in shape—your hotel room can double as a workout space with just a few simple moves and minimal to no equipment needed.
Bodyweight Exercises
No room for barbells? No problem. In-suite circuits can be just as effective:
- Push-ups & shoulder taps
- Squats & squat jumps
- Lunges (forward, reverse, side)
- Burpees & mountain climbers
- Plank holds & side planks
Rotate through 30 seconds per move with brief rests in between. You’ll be amazed how a small space can deliver a big burn.
Portable Fitness Gear
If you travel often, pack a lightweight yoga mat, resistance bands, or even a travel jump rope. They fit easily in most suitcases and unlock dozens of workout possibilities—perfect when you’re squeezed between meetings.
Apps & Online Workouts
There are countless apps designed for busy travelers. We love Hevy for logging sets, Strava for tracking runs, and Apple Fitness or Fitbit’s guided workouts. For a broad roundup of top fitness apps, head here.
#3. Stay Active Around the City
Exploring Nashville is a great way to stay active—walkable neighborhoods, scenic parks, and outdoor adventures make fitness feel like part of the fun.
Walking-Friendly Neighborhoods
Downtown Nashville is a walker’s paradise. Our prime location lets you explore on foot:
- Music Row: Soak in the musical heritage as you stroll.
- The Gulch: A trendy spot with shops and cafés.
- 12 South: Wander past murals and boutiques.
Parks & Greenways
When you crave fresh air, our parks and greenways offer a serene space to catch a breather. Get outside and explore these nearby gems:
- Centennial Park: Walk trails or admire the Parthenon.
- Shelby Bottoms: Perfect for running or cycling.
- Radnor Lake: Hike and spot wildlife.
Bike & Scooter Rentals
Nashville’s bike-share programs and electric scooters are scattered throughout downtown. Rent one for a fun, eco-friendly way to sightsee and sneak in some low-impact cardio as you explore.
#4. Make Smart Food Choices
Eating well during extended travel is totally doable with smart grocery options, in-room cooking, and healthy local dining choices just steps from your hotel.
In-room kitchens for Balanced Meals
All our suites feature a full kitchen. Stock up on lean proteins, fresh produce, and whole grains—then whip up omelets for breakfast or grilled chicken salads for dinner. Controlling your ingredients helps you maintain a healthy diet and save on room service costs.
Healthy Local Dining
When you dine out, Nashville boasts numerous eateries with lighter fare: think hot chicken, grain bowls, and vegetable-packed noodle dishes – Nashville offers a wide range of culinary experiences. Don’t hesitate to ask us for recommendations—we’re happy to share our favorites within a short walk.
Grocery Delivery Services
Too tired to shop? Use Instacart or Amazon Fresh to have wholesome groceries delivered right to your door. It’s a seamless way to maintain your nutrition without stepping outside after a long travel day.
#5. Build a Balanced Routine
Maintaining a balanced routine while traveling helps you stay energized, focused, and healthy—it’s all about consistency, movement, and making time for rest.
Set Realistic Goals
Perfection isn’t the goal—consistency is. Aim for three to four workouts per week, even if they’re just 20 minutes. Small daily wins add up to big health dividends over an extended stay.
Mix Fitness with Exploration
Turn everyday errands into opportunities to move. Take the stairs wherever possible, walk to nearby meetings, or bike to lunch. You’ll discover new corners of Nashville while keeping your step count high.
Prioritize Rest & Recovery
Your body needs downtime to rebuild and recharge. Our comfortable beds and blackout drapes help you get quality sleep. Consider a gentle stretch or foam-rolling session before lights out to stave off soreness.
Why Motif on Music Row Supports Wellness on the Go
At Motif on Music Row, wellness is built into every stay. With spacious suites, health-friendly amenities, and a walkable location that supports your healthy lifestyle, your extended travel stay won’t derail your fitness goals.
- Extended-Stay Comfort – At Motif on Music Row, we know long-term travel can tip the scales on routine. That’s why our spacious one- and two-bedroom suites come equipped with full kitchens, generous living areas, and in-suite workspaces—so you never feel cramped or off-balance.
- Ideal Location for Active Living – Situated on historic Music Row, we’re within easy reach of scenic running trails, boutique fitness studios, healthy cafés, and full-service grocery stores. Everything you need to stay active is right outside our doors.
- Lifestyle-Oriented Amenities – After your workout or city adventure, relax in our rooftop lounge, stream your favorite cool-down class in-room, or simply enjoy the quiet corners of our property. We design every detail with your wellness journey in mind.
Stay Well, Travel Smart: Make Motif on Music Row Your Wellness Home Base
Extended travel doesn’t have to derail your health—and at Motif on Music Row, it won’t. Whether you’re swimming laps in our pool, taking yoga in your suite, or exploring Nashville’s vibrant streets on foot, you’ll find endless ways to stay fit and energized.
View your long-term stay not just as a trip but as an opportunity to build healthy habits that last well beyond checkout day. We can’t wait to welcome you—and keep you moving—right here at Motif on Music Row.
Book your stay online or call us at (629) 249-6267. We look forward to hearing from you!