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Healthy Business Travel: Exercising on the Go

The following post is sponsored by FitFluential LLC on behalf of National Car Rental. 

Steve and Bonnie PfiesterNational Car Rental wants you to be a healthy business traveler, so today Steve and I are going to give you everything you need to Go Like a Pro and be a healthy business traveler – even if all you have is a little hotel floor space.

If you spend many of your days in cabs, planes and hotels, you probably have already experienced the challenges of maintaining some kind of fitness routine. Luckily, most hotels have some type of fitness room – some smaller than others. But, at least you normally have the option of getting on a treadmill or elliptical, if nothing else.

Before smart phones, people had a difficult time going for a run without knowing how far they were going. Now, with handy dandy apps like the RunKeeper or MapMyRun, you can throw on your tennis shoes and go for a productive run even if you have no clue where you are or where you are going. With the help of the built-in GPS system in our smart phones, you can know exactly how far you went, and how to get back to your hotel if you get lost.

Learn Your Go-To Exercises

Hotel workoutFirst, let’s talk exercises. There is cardiovascular exercise, which we use to burn calories and stored fat, and there is more traditional strength training to tone muscle. If running outside or working out in a hotel gym isn’t an option, what can you do? Plenty! The problem is, most people don’t have a big enough exercise library in their head to pull from. This is where Steve and I come in! We are going to give you a list of 20 exercises you can do anywhere – and all you need is a little floor space.

Click on the links below to see video demonstration of each exercise. Once you get familiar with each one, then we can talk about how to put them together in a purposeful, and effective, workout.

20 Bodyweight Exercises You Can Do In Your Room

  1. Burpee – Full body/cardio
  2. Double Unders – cardio20 Bodyweight Exercises
  3. Jumping Jacks – cardio
  4. Heismans – cardio
  5. Butt-kicks – cardio
  6. Mary Catherines – cardio, legs & glutes
  7. Crisscross Squat – cardio, legs & glutes
  8. Skater – cardio, legs and glutes
  9. Air Squats – legs and glutes
  10. Static Lunge – legs and glutes
  11. Curtsy – glutes
  12. Bridge Crunch – hamstrings, glutes & core
  13. Push-up – Chest and arms
  14. Squat Thrust – upper body, core & cardio
  15. Triceps Dips – upper body
  16. Bicycle Crunch – obliques & abs
  17. Plank – core
  18. T-plank – core
  19. Superman – core, low back, hamstring and glutes
  20. Seated Glute Stretch/ Sciatic Stretch – great stretch for people who sit, for long periods of time (like being on the road) to help or prevent sciatica.

Create a Workout

create a workoutTo simplify things, I listed each exercise into categories, A (cardio), B (lower body conditioning), C (glutes), D (upper body) and E (core).

Now you can create a simple workout by choosing the right combination of exercises to help you reach your goal. Before you can do this, you need to know what your goal is. Do you want to burn calories? Do you need to just work a specific body part (like upper body, lower body or abs)? Once you determine your goal, you can follow these programming tips to create your very own custom workout using this simple graph below.

A B C D E
Cardio Lower Body Conditioning Glutes Upper Body Core
Burpee Air Squats Static Lunge Push-up Bicycle Crunch
Double Unders Mary Catherines Curtsy Squat Thrust Plank
Jumping Jacks Crisscross Squat Bridge Crunch Triceps Dips T-plank
Heismans Skater  Glute Stretch* Superman
Butt-kicks

*The Glute Stretch should not replace a regular exercise. It should only be ADDED to the day you do glutes to help stretch out your glutes to help, or prevent< sciatica.

5 Workout Formulas

First, choose your workout (below). Then, using the workout formula, choose the exercises from the assigned categories to customize your workout. Write down your workout so it’s easy to follow. Next, you’ll choose your time.

#1 Full Body Conditioning Workout:
Choose 1 exercise from each category:
A, B, C, D, E
Do each exercise once and repeat 3-5 times. #2 Cardio Workout:
Do all the exercises in A only.
Repeat 3-5 times.#3 Lower Body Workout:
Do 1 exercise from A
Do 1 exercise from B
Do 3 exercise from C
Repeat 3-5 times
#4 Upper Body Workout:
Do 1 exercise from A
Do all exercises in D
Finish with 1 plank exercise in E
Repeat 3-5 times#5 Ab Workout:
Do 1 Exercise from A (preferably one that
works your core, like mountain climbers)
Do ALL exercises in E
Repeat 3-5 times*The Seated Glute Stretch can be added to the end of any workout to help sciatica – but especially on lower body day.

Choose Your Time:

timeEach of the above workouts are based on 5 exercises that you will do for 1 minute each. This means, each circuit will take 5 minutes to complete 1 time through. This way you can curtail your workout around your schedule. If you only have 15 minutes, then you will do it 3 times through. If you have more time, you can add more rounds, sets, exercises or additional workouts.

While I am allotting 1 minute for each exercise, that doesn’t necessarily mean you will be exercising for all 60 seconds. Depending on your fitness level, your work time may vary. Here is a suggestion: 

Beginner: 30 seconds of each (30 seconds rest)
Intermediate: 45 seconds of each (15 seconds rest)
Advanced: 60 seconds of each (no rest) 

Sample Workout

costa d' esteTo make things even easier for you, we came up with a simple workout you can do in your hotel, along with a video demonstration for you! Just to prove it, we went to the lovely Costa d’ Este Beach Resort to demonstrate the workout for you. You can start with this workout, and then build your own with the tools I gave you in this blog. Let me know how you do!

Here are the exercises. Watch the video for instruction & tips!

Couplet #1: 10 Tuck Jump & 10 Air Squats (3 X)
Couplet #2: 10 Mountain Climbers & 10 Push Ups (3 X)
Couplet #3: 10 Roll Ups and 10 Bicycle Crunches

Stick to Your Routine

2013 stick with itNow that you have some workouts to choose from, your next question might be “how often do I do these workouts?” How often you workout is all up to your schedule and personal preference.  If you are able to do all 5 workouts each week, you are doing pretty good! A day off here and there is not bad either, but if you miss a few workouts in a row – you could completely fall out of your routine altogether.

Here are my simple rules to helping me stick to my routine.

Rule #1: Never go 3 days without exercise. This will help you stay consistent, keeping your fitness ball rolling. Take a photo or fitness magazine with you to remind you of your goals and to keep you motivated to stick to your routine.

Rule #2 Workout at least 3 days a week. This will keep you healthy. Knowing there is a minimum of workouts you will allow per week helps keep you accountable too.

Rule #3: Never miss a Monday. This will help you start fresh, even when you have failed. The same way people like to start fresh at the first of the year, Mondays are sort of our “new week resolution” day – the perfect day to begin again.

Rule #4: Do the workout you need the most first. We tend to put off the exercises we need the most. For instance, if you need to burn calories, then you should tackle cardio first – whether the first of the week or first in your day. If you have a certain body part that needs work, that should be one of the first workouts you do that week. The more you put off the workouts you don’t like, the less chances you have of getting it done.

Rule #5: Never give up. Start fresh every week no matter what.

Be on the lookout for my next healthy travel blog coming July 2nd!
Continue conversation on Twitter with the hashtag: #HealthyBizTravel

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Burn Calories & Flatten the Tummy on the Go

The only way we can afford to eat a few extra calories on vacation is if we make room for it. And, although we’re on vacation, that doesn’t mean we need to take a vacation from fitness too!

Although our gym rocked, our workouts were really pretty simple and could be done almost anywhere. Steve shares his Cardio and Abs Hotel Workout he did this weekend, which required little equipment or time.

#GetAfterIt!

Featured Ab Exercise to LearnSnowboarder Crunch
Hotel Workout: CLICK HERE to get Steve’s Cardio & Abs 30-Minute Workout.

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

3 Ways to Avoid Holiday Weight Gain

This weekend Steve and I went to Disney for a mini-vaca. Epcot had their Wine and Food Festival, and Steve wanted to go to Texas de Brazil for his birthday dinner. So, since we didn’t want to feel bad for the extra calories, we hit the hotel gym every day.

With every holiday and special occasion, there’s always food – lots and lots of unhealthy high-calorie food you normally don’t even look at, much less eat. This month it’s all about stuffing, pumpkin pies, turkey and high-cal gravy, casseroles dripping in cheese with french fried onions on top. Needless to say, dieters should be worried. Thanksgiving IS coming – and so are the extra pounds unless you prepare for it.

How Bad Do You Want It?

If you really want to eat all the Holiday fare, then you better get to work, because you either have to work FOR the STUFFing or work the STUFFing OFF if you don’t want to gain weight this year.

1. Work More. Have you seen homeless people holding up “will work for food” signs? Well, that’s you! You can afford to eat a little more than you normally do, or eat things you wouldn’t normally eat, if you make room in your caloric budget for them. This means, if you know you are going to eat an extra 1,000 calories over the weekend, plan on doing 2-3 more cardios that week to make room. You will literally be working for food. The problem is, most people actually workout LESS during the Holidays – not more. This is why so many of us gain weight during this time of year.

Steve, getting ready for a killer workout in the hotel gym.

I know, I’d guess your first response to that statement is that you are too busy during the Holidays to workout. However, that excuse really doesn’t really work. You’ll likely have enough time to watch TV, stalk people on facebook, or read this blog, among other things. You just need to prioritize.

If you are too busy, then be more purposeful with your workouts. Put cardio and/or full-body fat-burning workouts as top priority, and only do weight training if you have time. The key to a successful healthy holiday season is burning calories. It only takes 30 minutes to get a good sweat on. Are you really going to try to make up a good excuse of why you won’t invest 30 minutes of your day on your health and happiness?

2. Eat Less. If you truly don’t have the time to workout, treat eating like your bank account. You can either afford it or not. If you haven’t been working out to make room for the extra calories, then don’t eat the extra calories. If you can’t workout, you’ll have to be more strict with your diet – IF you don’t want your weight to slip. You can still sample some of your favorite foods, but just like you manage your bank account, you have to manage your calories and make sure you can afford each bite. (TIP: Track calories at www.LoseIt.com)

3. Balance. Of course, balance is key. The best situation is to maintain your workouts and eating patterns as best as you can, and apply the above to the few days you are out of your routine. Remember, what you allow to hit your lips during the Holidays will last you weeks on your hips if you aren’t careful.

What’s the other alternative? Weight gain. If you aren’t willing to workout and watch your calories, then expect to gain weight. If that’s OK with you, and you don’t mind joining the millions who make weight loss their New Year’s Resolutsion come January, than go for it. OR you can be a step ahead of the rest of America and stay fit and trim (and feel GREAT) this Holiday! 🙂

20-Minute Workout

45 Seconds Air Squats
15 Seconds of Rest

45 Seconds of Push Up & Knee to Elbow
15 Seconds of Rest

45 Seconds of Burpees
15 Seconds of Rest

45 Seconds of Bicycle (Oblique) Sit-Ups
15 Seconds of Rest

1 Full Minute of Rest 

REPEAT 4 TIMES

TIP: Take the workout up a notch by counting reps for each round to encourage a faster pace. Try to beat your time each time you do the workout.

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

10 Travel-Friendly Workouts

Working out while vacationing can be difficult. Whether it’s finding a gym or tracking a route to run,  it’s just not always easy. However, if you bring your iPhone, iPad or laptop, you can whip out endless free workouts that require little to no fitness tools -and if you really want to burn some serious calories, they will have a lot of plyometric exercises in them.

Here are a few of our best BCx plyometric circuits that require little to no equipment and can be done in any hotel room. Click on the link, follow the directions, and watch the FitStudio video demonstrations and give each workout a try! Each workout will take anywhere from 3 minutes to 15 minutes. Do just one, or choose a few! Do them alone, or incorporate them with your weight routine.

1. Boot Camp Warmup – Cardio & Full Body Warm Up
2. Ten-four – Cardio/Full Body
3. Mountain Climber / Burpee Suicides – Cardio/Full
4. Old School – Cardio/Full Body
5. Dead Legs – Cardio/Lower Body
6. Bear Crawl Suicides – Cardio/Upper Body
7. SSS – Skater/squat/shuffle – Cardio/Glutes
8. Burnt 3 – Cardio/Upper Body (pull up bar required)
9. The Fire – Cardio/Full Body (pull up bar required)
10. The Bomb – Cardio/Full Body

Steve’s #FitFluential HIIT Workout For Road Warriors

#1 45 Seconds – Air Squats
#2 45 Seconds – Push Ups with Knees to Elbows
#3 45 Seconds – Burpees
#4 45 Seconds – Alternating Oblique Sit Ups
#5 1 Minute Rest

Repeat 4 Rounds for a fast and effective 20 minute workout!

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