Exercise

Travel Tuesday #TT — Trainer Tips on How To Stay Fit While Travelling

 

I LOVE, LOVE, LOVE to travel #NoSurpriseThere.

I can have suitcases packed, children ready to fly and a reservation at the kennel for the dog in 4.5 minutes. #notkidding

 

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I guarantee that some of the items I’ll have packed are extra clothes for working out and shoes for running. I love to eat on vacation and may even sample a ‘special drink’, but I will never change my health and fitness workout routines. I never have to buckle down before a vacation either to drop those ‘extra few bathingsuit’ pounds because I make sure my lifestyle supports my goals before vacation.

 

But that can’t be said about so many people who work out hard to drop a couple of pounds before they travel, only to put it all back on and them some during their vacation. #stopdoingthat

 

The number one reason, sorry…excuse, people use to avoid being fit is that they don’t have time to exercise. Vacation is the elimination of that excuse because you have all the time in the world –taaadaaaaa!

 

So, for the happy vacationers and the weary business travelers, here are some tips to help you stay fit on vacation or when you are heading to your next conference.

 

ProTip #1

While waiting for my flight I always walk the through the terminal-always! No need to sit at your gate only to get on the plane and sit some more. I find out what time the flight is supposed to start boarding and I walk until I need to return. This isn’t a full out power walk that will raise eyebrows or the suspicions of over zealous TSA agents, but a walk to keep my muscles moving and my blood flowing.

 

ProTip#2

Traveling by car. Every rest stop I get out and move around. If it’s only stopping for gas, I will walk a few laps of the gas station parking lot and likely throw in some walking lunges – oh and yes, people will stare #whatevs . Get the blood flowing, and stretch out my legs. When we’re stopping to eat. I will always walk after my meal. Nothing worse than having a meal then sitting for another 5 hours in a car. You can always add 15 minutes on your rest stop breaks to walk. Calf raises on parking curbs are another great move along with wall push-ups.

 

ProTip #3

Always pack healthy snacks. I’ll be the first to admit that if I see a donut and there is a empty spot in my stomach, I will be saying, “Get in my belly.” I will want it. I always pack apples, nuts, protein powder and bars, cut up veggies. Don’t give into snack temptation. A 600 calorie muffin is not worth it.

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Sharing Moment: Once I had gotten to the airport, gone thru security to realize I left my snack bag in the car. It was close to boarding time but I jetted back to the car and went thru the whole shoe removal security line again. All for the sake of having my healthy snacks!

 

ProTip #4

Know before you go. Find out what your hotel or resort offers in terms of fitness equipment, so you can have an idea of what you will do.

Not keen on equipment? Go for a run, do a body weight workout in your room, pack an exercise band/ jump rope or run the hotel stairs.

Sharing moment: I stayed at a hotel once and they were renovating the gym. I would run a set of stairs, do walking lunges across the hallway on each floor, run the next set of stairs, walking lunges. I have been known to do circuit workouts in hotel parking lots. Push ups, squats, sprints, burpees, lunges. You do what you can with what you have!

 

ProTip #5

Recon the restaurants. Get an idea of what food is available and look for the healthy options that are available.

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I like to have an idea of what I will order so I don’t get tempted by something creamy or deep-fried. Just about every restaurant is willing to accommodate food preferences. Ask for turkey bacon, see if they will swap out the creamy side dish for veggies or a side salad. Don’t be afraid to ask. Most restaurants are happy to cater to guests with special dietary needs which includes healthy eaters.

 

ProTip #6

Talk to your hotel resort about fitness options where you are staying. Are there running trails or paths near your hotel/resort? Is there a great gym close by that the locals rave about? Are there activities that the hotel offers like aquafit, fitness classes, yoga, hikes? I just found out aout this “Hotel Hike” workout at the Aria hotel/resort in Las Vegas – it is a series of exercises intended to work the same muscles you would target during an actual hike. Be prepared to walk a whole lot of stairs (this is my kind of workout!!) Your instructor leads you through the mammoth hotel and the outdoor spaces at CityCener which passes a few Starbucks (woot woot!)

 

Getting sidelined from your workouts while you travel sets you back. It lines you up for more work when you get home. Do something everyday, try new things as well.

 

Fail to plan…plan to fail.

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Your health and fitness success is only determined by you!

 

You are where you are by the choices you make.

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Here is a workout to try next time you are traveling. Let me know what you think!

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QUESTION – 2 parter:

-what do you do to stay fit while you are traveling? (share your tips in the comments)

-know of a fun/different hotel/resort workout? share it!!!

 

 

 

 

Follow the Fat Loss Rules

There are rules.

There are rules in life.  There are rules in every aspect in life.

It is just understood that you *should* follow the rules.  Rules help ensure that everyone plays on a level field and everyone ahs the same opportunity for success.  This becomes especially important if you want a particular outcome.

There are rules for a reason.

Just like there are rules for life, there are rules to fat loss and the rules are universal. If you have to lose 5lbs or 50lbs there are rules to follow and following those rules guarantees your success.

If you decide that you are only going to occasionally follow the rules you won’t get the results you are looking for.

Doing half of the work will get you less than half of the results.  The rules of fat loss work to your benefit.  The better you follow them, the results become exponential.

One healthy meal or one good choice throughout your day will not help you move forward.  They will help you maintain, or slow the negative results of your poor choices, but moving forward will not be part of your overall success.

The rules are simple.  The choices are yours.

  • Yes vs no
  • Good vs bad
  • Right vs wrong

When you dive into a meal that you know that is not healthy and decide to wash it all down with alcohol; you have to ask yourself, “Did I break the rules?”  Your answer will be either yes or no comment.

You’ll make excuses for your behavior or you’ll make excuses for breaking the rules.

You can’t get to your weight loss goals by half-assin’ the plan.

When a meal or drink wins out over your common sense then YOUR EXCUSES ARE STRONGER THAN YOUR REASON

THIS:

 If you want fat loss results: Follow the rules!

Here are the rules (simplified)

  1. MOVE: exercise is essential FYI: lolly-gagging on a treadmill is not real exercise
  2. EAT: real food only-non processed food (green face)
  3. DRINK: you need to drink water NOT ALCOHOL

Don’t give in to your excuses or you will never see the results that you want.

Life happens.  There are rules in life.

Follow the rules and experience the life that you actually want.

15 Reasons To Try Running

 

 

 

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Go for a run…give it a try.

Running comes in many forms. You might not call yourself a “runner” but you can run. You have run to catch the phone. You have run to catch the bus/train. You have run after a child. You can run. It’s not about speed, it’s about moving!

Try 5 minutes…then keep adding time.

Getting out there is the challenge.

15 reasons to run…pick one!!!

It doesn’t matter how fast you go as long as you go!

 

Let me know your reasons on why you run. Or, if you are a new runner, tell me what got you motivated! 

 

Is the story of your life an adventure or a tragedy? You’re writing it…

“Too soon we get old and too late we get smart.” #truth

My mother use to say that to me every time I messed and like most teenagers, I never paid much attention to it, but obviously those words stayed with me and sunk in.

January is a tough month. The holiday aftermath of excessive eating and the realization that you spent too much. Year after year, people keep repeating the same kind of behaviour…you know you have.

I always try to write things to inspire, motivate and encourage you to be the best you. I will be your biggest cheerleader but, in the end, as always the action comes down to you. What are you willing to do to make change happen?

Your goals need to be clear. The end results and how you get there are up to you. You can’t blame anyone, or your circumstances. If you want change you have to make change happen. Yes, you might have some set backs but again, its on you to regroup and charge forward. That’s the difference between being a biggest loser and a biggest winner!

dont be pushed by problems I’ll  give you some examples because a few of you will think this pep talk doesn’t apply to you.

One bad meal is not the reason you are carrying extra weight. It’s a lot of bad meals. One bad meal means you have to reset. You smarten up, drink your water and make better choices the next meal.

Skipping your favourite exercise class has not got you where you.  Ignoring exercise or half-assing your work outs and treating them like a social get together has quadrupled the time to change.  Winners don’t complain about being too tired….they workout that day even though they are exhausted. (You ate it now negate it!)

Your credit cards aren’t at the max because you spent a bit too much at Christmas. It’s consistent shopping that got you there. You didn’t pay down your debt before adding more debt.

3 choices

Beating yourself up, feeling guilty, sad, mad won’t fix any of your problems.

I posted this question/statement on Facebook yesterday “It’s our choices that make us fat, not McDonalds. Do you agree or disagree?”

Most people replied that they agreed. Why is it easy to acknowledge that question but you cave when it’s time to make the decision of good vs bad? You know right from wrong.

“Worry drains the mind of much of its power and sooner or later it injuries the soul.”

You owe it to yourself to be the best you. Why settle? Why go through life always wishing things were different.

  • It’s 2014. Be a “doer”!  Do the things that will make you and your life incredible.
  • Excess weight, literally weighs you done–be done with fighting that battle.
  • Worry, anger, negativity is not who you are.
  • Go into today, this week, this month and year ahead with a different mindset.

2014 is another chapter in the book of your life. You control the story, the character, the adventures and you write the ending.

Life is like a book - Life Quotes - Inspirational Quotes

I would love to hear from you, what topics, subjects can I write about to help you in your journey. Leave me a comment.