Hotel Room Workout Routines

To follow up on my post “Getting fit for the busy person”, we understand that life requires us to travel.  Regardless if it’s for business or pleasure, hitting the road means that your routine workout may be thrown off a bit.  Below is a list of things you can do in the hotel room, and its surrounding areas to keep you in shape while being on the go.

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These workouts are designed for both Guys & Gals.  It just depends on your intensity level

2hand suitcase squat – Stand with your feet shoulder-width apart and bear-hug your suitcase to your chest. Push your hips back and lower your body until your thighs are parallel to the floor.  3 sets of 8-10 reps

Pushup/Mountain Climbers/Suicide Drill – 4-6 standard pushups / knee pushups then get on the plank position with your hands parallel to your shoulders.  Drive your knee to your chest and return it to the starting position.  Alternate legs and pretend you are trying to climb a mountain.  8-10 total counts.  Then move your lets to where your hands are and either jump up or stand up with you arms over your head.  When you get back down, get on a push up position and repeat the steps again.  3-4 times

2hand suitcase hammer curls – Stand with your feet shoulder-width apart and hold each side of the suitcase with your palms.  Curl the suitcase up towards your face until your biceps contract.  Hold for 1 sec and let it drop slowly and repeat.  Depending on the weight of the suitcase, do 3 sets 8-12 repetitions.

V Pushups – Start with your hands on the ground, shoulder width apart. The main difference between with V push up is you are going to place your hands in front of your head instead of below your chest. You will also bring your feet closer in so that your body is in a “V” position—similar to the “downward facing dog” pose in yoga.

Once in the start position, slowly lower your upper body down to floor keeping your head between your arms. Lower your head just before it touches the ground the push back up as your breath out. Try to keep your back and feet as straight as possible. 3 sets 8-12 reps

Alternating Lunges – Start with your hands on your hips with your feet shoulder width apart.  Take a step forward and slowly drop with your back knee getting as low to the ground as possible while your front knee bending down to a 90 degree angle.  Step back and do a reverse lunge, this time your back knee (which is now your front knee) bends to a 90 degree while your other knee tries to get as low to the ground as possible.  2-3 sets -8-10 repetitions.

Jumping Jacks – Stand with your arms at your sides. Be sure your feet are straight and close together. Hold your head straight, but in a comfortable position to avoid strain. Bend your knees. Jump up while spreading your arms and legs at the same time. Lift your arms to your ears and open your feet to a little wider than shoulder width. This should all be done in a fast fluid movement. Clap or touch your hands above your head. As you return from jumping up bring your arms back down to your sides and at the same time bring your feet back together. 40-50 repetitions

Abs and Core workouts

Bridge on elbows – lie flat on the floor face down in a starting push up position. Support your body on your elbows and feet. Hold this position keeping your body rigid like a board and flexing your abs tight. Beginners hold for 30 seconds working up to a minute as you become stronger

Bridge on hands – lie flat on the floor face down in a starting push up position. Support your body on your hands and feet. Hold this position keeping your body rigid like a board flexing your abs tight. Beginners hold for 30 seconds working up to a minute as you become stronger

Side Plank – lie in on the floor on your side. Support your body with one hand and on your feet keeping your body rigid like a plank. Do this on both sides for an equal length of time. Beginners hold for 30 seconds working up to a minute as you become stronger.

Lying leg raise – lie on your back with your hands underneath your lower back. With our legs extended raise them a 3-4 inches off the ground, hold this position for a 10 count and repeat 4 times.

Seated leg raises – sitting on a couch or chair slide your butt to the edge and support yourself with your hands at your sides, legs straight feet on the ground. Raise them off the ground until they are parallel with the ground. Do 20 reps for 4 sets.

Source:

http://www.shape.com/fitness/workouts/ultimate-hotel-room-workout

Unleash your Inner Beast!

 

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If you are 20 years or older, congratulations! You have been a part of society surviving a handful of catastrophic (and funny) events.  We have survived the Y2K, The end of the world (3times), the end of times (Mayan calendar), and potentially the Zombie Apocalypse.  You owe it to yourself to look in the mirror and say “You are awesome; now let’s take it up a notch!”

The year is now 2013.  After going through the past 2 decades now is the time for action.  Believe it or not, all of us have an inner beast inside. No matter what level of fitness you are at, each and every one of us has a driving force that makes us compete against others or ourselves.

There is a lot of misconception about being fit. At one point or another many of us may have said to ourselves any or all the following below:

  • I need to spend “X” amount of hours at the gym
  • I need to get on a diet to lose “X” amount of pounds
  • I need to buy that program because…
  • I need to join “that” club because…

If you feel that you’re ready to unleash the beast within, below are a 5 helpful hints to get you there:

  1. Set a goal for yourself – Don’t worry about the magnitude, there’s a old saying “You can’t conquer a mountain without taking your first step.” Seeing that goal “on paper” on your mirror, at work, in your wallet or in inside your car’s dashboard is your first step to success.
  2. Design a plan – Think of this as your roadmap to your goal.  Understanding what it takes and the tools to get you there will ensure that you don’t fail.  This can be a calendar or a check list used to track your workouts, food intake and proper rest time so your body maximizes its potential.
  3. Get a trainer/success coach – getting assistance is a great way to guide you.  Experts in fitness can normally provide you with a wealth of knowledge.  What foods are the best to meet your goals, routine exercises and moral support.
  4. Start sooner than later – It’s better to start tomorrow than next month.  You don’t need to get crazy on your first dive in, but accomplishing it the first time is a great way to pump you up.  Don’t let that drive fade by waiting too long.
  5. Don’t Quit – The hardest part about any journey is the will to keep going.  If you feel that this is the cause for any past attempts to get fit, my suggestion is to take it easy but don’t quit.  Take a day or 2, but not a week or a month.  Unleashing your beast mode requires time, but once you have it, you need to keep at it so you don’t lose your momentum.  Switch up your workouts from time to time so you don’t get bored of it.

Finally I wanted to share an article on exercises for the average person written by Mark Clark.  Feel free to modify the workouts based on your goal.  Keep the weight at about 40%-60% times you maximum rep in the beginning, and add more if you need it in the later weeks if its not enough. This should give you a basic 7 day routine to get you started on the track back to fitness.

Monday

Focus: Weight Lifting

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes
  3. Barbell squats
  4. Dumbbell lunges
  5. Barbell bench press
  6. Rows (can use row machine or barbell)
  7. Dumbbell side lateral raises
  8. Crunches
  9. Leg lifts (for lower abs)
  10. Static stretching

Tuesday

Focus: Cardio/Functional Fitness

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes
  3. For 30 minutes, do something FUN and active! This could be running with friends, playing basketball, walking in a park, swimming, golfing (no golf carts), playing tennis, dancing (Zumba, Hip Hop, Belly Dancing), Plyometrics, or just about anything that gets your body moving.
  4. Static stretching

Wednesday

Focus: Body Weight Lifting

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes For 30 minutes, do something FUN and active! This could be running with friends, playing basketball, walking in a park, swimming, golfing (no golf carts), playing tennis, dancing (Zumba, Hip Hop, Belly Dancing), Plyometrics, or just about anything that gets your body moving.
  3. Pushups – 3 sets of as many as you can do in 1 minute
  4. Pull-ups – 3 sets to failure (you can use assisted pull-up machine or a buddy to hold your legs if needed)
  5. Superset: 10 lunges each leg (no weight), then 10 squats (no weight), repeated for 1 minutes – 3 sets of this
  6. Your choice of abs (machines, etc.) – Do at least 2 exercises
  7. Static stretching

Thursday

Focus: Cardio/Functional Fitness

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes
  3. For 30 minutes, do something FUN and active! This could be running with friends, playing basketball, walking in a park, swimming, golfing (no golf carts), playing tennis, dancing (Zumba, Hip Hop, Belly Dancing), Plyometrics, or just about anything that gets your body moving.
  4. Static stretching

Friday

Focus: Cardio/Functional Fitness

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes
  3. Dead lift (make sure you have someone show you how to do this if needed – form is absolutely critical)
  4. Dumbbell lateral lunges (lunging to the side)
  5. Military press with barbell
  6. Chest cable fly 2-3 sets
  7. Lat pull-downs 2-3 sets
  8. Decline sit-ups 30times 2 sets
  9. Bridge holds for 20-60 seconds
  10. Static stretching

Saturday

Focus: Cardio/Functional Fitness

  1. Warm-up with light jog, jump rope, or elliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pull-ups, squats with no weights, etc.) for 5 minutes
  3. For 30 minutes, do something FUN and active! This could be running with friends, playing basketball, walking in a park, swimming, golfing (no golf carts), playing tennis, dancing (Zumba, Hip Hop, Belly Dancing), Plyometrics, or just about anything that gets your body moving.
  4. Static stretching

Sunday

Focus: Off Day

Source:

http://blog.vitasouth.com/basic-workout-routine-for-the-average-person

Fitness motivation through the use of technology

For most of us, technology plays a big part on our day to day activities.  You would think that in the year 2013, we would have it all by now based on movies and sitcoms we watched like “Back to the Future & Star Trek”.  Don’t get me wrong, technology is definitely faster than how it was a decade ago.  Yet as fast as it’s moving, we are no where near the age where we have a “Magic Button” that will give us the body we want in instantaneously.

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The good news is we are definitely using it more to track our progress, get the encouragement and feedback from others, and provide music depending on our workout routine to help us stay motivated.

I read an article (it’s a bit old) from this really great website called prevention.com that talks about women using technology to inform their friends on the status of their weight loss.

I am a believer that with the right mix of mental toughness, consistency and support, anyone can transform their body.  Below is a list of items on how technology can help you stay motivated:

1-      Post your goals in social media– Regardless if you’re using Facebook, Twitter, Google+, My Space, etc, you can gain supporters just by taking the first step to post what you’re trying to accomplish.  From a 5k to a Marathon, to losing pounds or building muscle, keeping everyone updated on your status is a sure way to stick to a goal.

2-      Keep an online diary (blog) – Having a timeline on what workouts you did on a specific date will allow people to see your progression.  This is key; it’s like reading a book or watching a daily/weekly show where those following you are anticipating your updated results.

3-      Join a virtual group – Being part of a group that does activities similar to yours is a great way to stay motivated to exercise.  You comment on how good they are doing or their recent pictures and you can do the same.  This allows you to maintain what I call a “link or connection” with others who have the same mindset as you.

4-      Turn your phone to a coach – if you are one of the millions of people who have converted to a smart phone, you’re in luck! Most phones have access through millions of applications you can download for coaching tips on exercise routines.  This is great if you are at the gym and need a digital trainer to tell you how many more reps or sets you need to do, or how much time you have left before that workout is finished.

5-       Posting pictures of the food you eat – I can’t tell you how many times I’ve seen this, but it does work.  By posting your pre and post workout meals, shakes, etc.  You show your others how you take care of your body.  We all know that fitness is 2 parts (Exercise and Nutrition), if you only do one, you’re not giving yourself the best chance to reach your goal at an optimum peak.

6-      Plan your workout – Gone are the days when a person brings a folder or binder with them to the gym to check off the workouts they just finished.  Just Kidding, I still see plenty of people doing this.  But why haul a binder around when you can just upload it to your notes or tasks in your smart phones.  Make your life easy; don’t carry so many things that you may just forget it accidentally in the gym or outdoors.

Regardless if we are a fitness monster or just starting out, we all can use a little motivation.  By using technology to spread the word of our progress to fitness success, we inspire each other to get out and get active.

Source:

http://www.prevention.com/weight-loss/weight-loss-tips/7-ways-technology-helps-you-lose-weight?page=2

Getting Fit for the Busy Person

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Let’s face it; most of us work for a living.  Aside from that we have other things to consider like school, family, and for many another income. This makes exercising for many of us a part time of what little time we have left.

It’s hard to believe, but there are indeed a few moments of the day that you can invest in your health and fitness. I would be lying if I told you that it’s simple or easy, but remember that sometimes all it takes is the “First Step”.  Below are some tips you can use to fitting exercise into your busy day thanks to Fitness for one and all (www.fitnessforoneandall.com):

Goal for it. Set short-term and long-term goals. A short-term goal could be starting from scratch and adding a minute a day to your exercise regimen. A long-term goal could be losing weight or lowering your blood pressure.

Break it up. Exercise doesn’t have to be structured. Busy people can get much the same benefits when they exercise in bits and pieces throughout the day as when they work out in one block of time.

Avoid the all-or-nothing trap. If circumstances prevent you from doing everything you planned for the day, do what you can and don’t worry about it. Tomorrow is a new day with new opportunities to exercise.

Be realistic. Don’t focus on exercises you find unpleasant or uncomfortable. Choosing activities you enjoy will help you stick with your program. Such as Zumba, Hip Hop, Cross-fit, etc.

There are ways to take a creative approach in your exercise if you just don’t have time to go to the gym.

Use stairs instead of the elevator or escalator. When at home, climb to the second floor as often as possible. For variety, take the stairs two at a time, or step up the pace.

Walk when you can. Park an extra block from your destination or at the rear of the parking lot. Look for the longest, rather than the shortest, route.

Learn a new sport. Take golf, tennis, or racquetball lessons.

Join groups that are active. Groups like mall walkers, hikers, or bicyclists.

Source:

http://www.fitnessforoneandall.com/guest/article/training/busy.htm