Monthly Archives: August 2012

Yeah I’m a travelin’ man…er woman- Travel Fitness

So I’ve got a very cool trip to Europe coming up in just a few short weeks. I love traveling. There’s always magic in visiting new places. One of my favorite things to do is figure out how to get a workout in while I’m on the road.

Now from my last trip to Europe I learned a few things. One of the biggies is that you don’t have the same proliferation of gyms as you do in the US. Specifically, you don’t find nearly as many hotel fitness centers as you do in the US. If you do get a fitness center, the chances are it’s a hotel designed to cater to American tourists. Where’s the fun in that? It’s a lot more interesting to find a quirky hotel and then figure out a quirky workout to go with it.

Some of my favorite mobile workouts:

1)Walking. That’s right, basic walking. When playing tourist, I love to walk as much as possible. I take a pedometer with me and make it a game to see how many steps I get in a single day. The goal is always to beat my average step count for home.

2)Body weight circuit. From the keep it simple school, body weight exercises can never fail you. I specifically pick exercises that are hotel friendly. That means no jump squats to wake up the downstairs neighbors. My typical rotation includes:

Pushups

Bench/Chair Dips

Body weight squats

Lunges

Standing calf raise

Plank for time

Bicycles

Each exercise is 15-12 reps with 15 seconds of rest between each exercise. Rest 30 seconds between each circuit. I do between 3-5 circuits depending on available time.

3) Resistance bands. A couple of bands in your suitcase take up little room and add additional variety and resistance to your daily workout.

4) TRX. This is a new addition to my workouts and I’m looking forward to seeing how it works on the trip.

The big key is being ready for various challenges. If I’m thinking it through now, that means I’ve got a better chance of not getting tripped up in the future.

What are some of your favorite ways to get a workout in when you travel? Looking for ideas to workout when you travel? Drop me a comment!


The power of delayed gratification

In this world of sound bites, instant news, and instant food, we have lost the art of delaying gratification. Learning to wait for something is a concept that eludes many. You can see it in the tweets hollering about the Olympics being on a time delay. You can really see it when it comes to weight loss.

Google weight loss and you will see thousands of products promising FAST weight loss. Lose 10 pounds in a week, lose 20 pounds in a month, lose, lose, lose. Heaven forbid you have to wait. We want results and we want them now. Failure to get insta results leads to diet switches, workout changes, or just plain giving up.

In 1972, Stanford University researchers did a test with marshmallows and toddlers. The children were placed in a room with a marshmallow and told that if they waited 15 minutes without eating the marshmallow, they would get a second. The purpose of the experiment was to see if there was a correlation between being able to delay gratification and giving in. Subsequent follow ups have shown that the children who were able to hold out for the 15 minutes have correlated with higher levels of competency in later life.

In short, being able to wait and be patient is an indicator of future success. So the question is, do you have the ability to wait and be patient? Are you willing to ignore the marshmallow in front of you for the promise of weight loss in the future? When you talk to successful weight loss folks one of the big things they mention is the ability to hang in there. You are not going to see instant results. Setting realistic expectations is critical.

Working with a trainer or a life coach is a great way to get workable goals set. But the trainer can only help you. It’s up to you to find ways to resist that marshmallow now for the promise of something more later.