Do your work trips mess up your fitness routine?
I get it, you’ve been in a conference all day and the last thing you want to do is go to a cramped under-equipped hotel gym. You just want to turn on the TV and veg out. Well, go ahead and turn on the TV, but do some exercises while you watch. Crush a set of squats and pushups during the commercials or do some shoulder crossovers and cherry pickers, while you enjoy a good movie.
Most hotel rooms don’t give you a ton of space to move around, so here are a few exercises you can do with limited square footage.
Don’t skip a warm up! Doing some shadow boxing with high knees is a great way to get your muscles ready for a workout. You don’t need to be a fighter or a kickboxing enthusiast, just throw some punches, upper cuts and elbows to raise your heart rate and get that blood flowing. Next, incorporate some knees and kicks. You can also use shadow boxing with other exercises for a cardio effect. For example, alternate between three styles of pushups (regular, wide-hand and diamond) with shadow boxing in between each set.
Make sure to have a balanced workout, by switching between lower body and upper body exercises. Don’t forget your core and work up a sweat. I know you’ve heard it a million times, but it’s worth mentioning again, physical exercise is only one key part of your health and wellbeing: good sleep and healthy food choices is the other.
On every commercial break, string together several exercises. Adjust the number of reps and sets to your fitness level. Having good form is paramount.
Commercial Break #1 - 10 regular pushups, shadow boxing for 1 minute, 10 squats
Commercial Break #2 - 10 diamond pushups, 10 lunges, plank for 1 minute
Commercial Break #3 – shoulder cross overs 1 minute, cherry pickers 1 minute (Tip: keep your arms at shoulder height and don’t bend the elbows)
Commercial Break #4 – 10 wide-hand pushups, shadow box for 1 minute, 10 dirty dogs and kickbacks
Staying fit and active while you are traveling may be a challenge, but don’t let it undermine your fitness and wellness goals!
Do you suffer from chronic knee pain? Do you toss and turn at night, thinking you have restless leg syndrome? The solution may be in your feet. The efficiency of movement depends on the intricate balance of stability and mobility in your body, and it starts with your foot and ankle complex. If your feet overpronate or oversupinate, it will disrupt the entire kinetic chain causing muscle imbalances, calf cramps, bunions, low back pain, hip pain, knee pain, and joint issues such as premature joint wear from undue stress.
Four essential exercises to correct overpronation:
**See demonstration video below