Month: August 2018

How to Stay Fit When Travelling

The most difficult thing with working out on the road is your commitment. Working out on the road begins before you leave home. Whether you work out regularly or rarely, are fit or out of shape, you have to decide, that on this trip, you WILL work out, no matter what. If you are not sure you want to pay the price then do this experiment.

1. Undress

2. Look in the mirror

3. Ask yourself, “Do I like what I see?” If the answer is yes, then ask yourself “Do I want to maintain my fitness while I am away?” If you do not like what you see, then ask “Do I want to start dealing with this now?”

If the answer is “yes” then you are ready to commit. Once you are committed, plan and prepare. To prepare ask “What type of workouts would I enjoy – outdoor, indoor, or a combination?” Now reflect on the question “What are the obstacles to working out most likely to occur on my trip?”

If you commit and prepare adequately, I guarantee you will dramatically shrink all of your obstacles and objections. Here are my tips to help you overcome the more common problems on the road.

· Space (Indoors) You only need a 6′ x 8′ space which can be found in any hotel room. Gyms are a luxury but not necessary. (See this video I made on working out in a small area.)

· Time Make working out your first priority after you awake and meditate. This frees you up to enjoy the day’s schedule. Otherwise ensure you get it done before bed.

· Company Your best scenario is to have travel buddies with the same priority for fitness. Otherwise wake early and get it done before everyone else gets going.

· Equipment The less equipment you take the better. (See my list below).

· Nutrition You need to eat well! High protein breakfast and foods that sustain you throughout the day. Carrying good food with you when you can ensure you control your calories and may even be cheaper than eating out everywhere. (Check what I take with me below). Hydrate regularly throughout the day.

· Injury If you have an injury respect it. Rest or train lightly. You are on vacation and want to be in good shape to enjoy your day!

Here is how I prepared for my 6 week trip to Australia:

Firstly I decided to do a combination of indoor and outdoor workouts, including surfing. The indoor workouts included resistance, high intensity cardio, plyometric -jump training and yoga, five days per week while away. My preparation was simple. I packed a set of work out DVD’s for indoor training (played through my laptop), a black resistance band (weighs 1 pound), portable push up stands (1.5 pounds), running shoes and shorts. For nutrition I am taking supplements and a month’s supply of shakeology. Luckily my wife is a perfect travelling buddy who loves to workout and shares my commitment to stay fit.

So rather than return home after a great holiday to project “resurrect me”, I will come back strong, in my training groove, and looking as good as, or better than, when I left! Now that is a win-win vacation.

As a traveller how do you stay fit when away? Please add your comments below as this is such an important part of your journey. Also I would love to know if these tips helped you at all and if so, how. Thanks for your reply.

Travel well and Stay Strong

Walking For Fun and Fitness

Walking for fun and fitness is a great way to combine a workout with an enjoyable activity. Is not only easy and simple but anybody can do it. Walking is far less traumatic on the body than running or jogging. It is quite likely the most popular physical activity today. It is also a great way to get your body into good physical shape, and help in maintaining overall health and wellness goals.

Walking is an activity where the participant often uses the areas where they live, usually on roads, footpaths or parks and recreational areas. It has proven to be a great exercise because it is the most natural movement for your body to do.

Walking for fun is an excellent exercise to help us achieve any fitness level. Walking has become the new mantra for people who want to shed those extra pounds, and is an ideal choice for many because it requires little more than suitable clothing, good shoes, and a safe, walking area.

Walking for fun, has become without a doubt, one of the best ways to get in shape, trim your waistline, and improve your health. {I am testament to this fact} Walking is also one of the best aerobic exercises for your heart. Walking for fitness is inexpensive, safe, and amazingly good for you.

For fitness, walking is the nearest activity to perfect exercise” In fact walking is one of the most natural forms of exercise for the body which is simple and safe. Another important aspect of walking is that it allows you to find your own unique pace.

Exercise…? Or a Way of Life…!

Walking Exercise is ideal for people of all ages to get and keep their body fit and healthy. before you start any exercise program. Especially any exercise routine that will raise your heart rate. It is highly advisable to go and VISIT YOUR DOCTOR…!!! Tell him your intentions, listen to and act upon his advice, Stay Safe, Stay Well.

Because walking is low impact it is an excellent way to stave off Heart Disease: Walking For a Healthy Heart, 30 minutes a day is a good and reasonably easy target to achieve, over a short period of time. Stay in control of your program do not overdo it…!

For Close to 2,500 years, walking has been known and used as an excellent form of exercise, it is now endorsed by most of the world’s leading experts in obesity. Walking is a low impact gentle exercise that allows the you to reach a good levels of fitness, in a relatively short period of time. {4 to 6 Months}

An exercise that anyone can do without joining the gym, or purchasing expensive equipment, the natural way to fitness and weight control. When we are walking we not only strengthen our heart; all other lower body muscle groups, such as Thighs, Ham String, Buttocks, Lower Back, Knees, Calves, Ankles and Feet. By reducing the amount of work that the heart needs to do. we are making it stronger and more able to cope with far less effort. Also walking for fun and fitness, gives you a reason to get yourself, outside into the daylight and sunshine.


Walking for fun and fitness has all the benefits of gentle but useful exercise. by setting realistic goals, you will soon realise that, even a modest amount of walking if done regularly is known to give health benefits to the individual. Often, when people think about aerobic exercise and getting into shape they think about running, or jogging…!!! his is not always the case however, Start walking for fun, and the fitness will follow; walking provides the same health benefits as running, but with low impact to the body, and with far less risk of injury.

The benefits that you will experience almost immediately are improved muscle tone, better posture improved breathing, an overall feeling of well being, and shortly weight loss will show. The benefits of any exercise you do now will multiply over the years. We can argue the benefits of running versus walking, but when all said and done, Walking is the perfect low-impact, aerobic exercise with many health benefits.

Walking is one of the best forms of exercise, and you can do it almost anywhere, you can boost the intensity, calorie burn, and challenge of your walks by adding goals. You don’t need to take time out to achieve all the fitness benefit that walking offers you, try to take a longer route than you normally would. A good target is to walk for at least, 15 minutes to start with, then up to 30 minutes at a time; this is the amount of time it takes for your body to gain real fitness benefits for your efforts.

Benefits of Working Out on a Treadmill

Treadmill training has become increasingly popular over the last decade. Before then, treadmills for the home were not made with high quality parts. They were on the noisy side, not sturdy, and a cheap piece of equipment. But times have changed and an abundance of marathon trainers have turned to indoor training on treadmills.

1. Safety Issues – The more I read on outdoor running, the more inclined I am to walk or run indoors. You need to be aware when running in the winter months. The cold, icy conditions and blowing snow. Not only do you need to be aware of these conditions for your own balance but also watching out for winter drivers and snowplows on the road. One story I read was about a Canadian runner who had gone out for his run and was struck by a snowplow. It took him 2 months to recover.

Some police officials advise not to wear an MP3 player or any type of stereo device, so you are completely aware of your surrounding. Many runners who do trails and outdoor running run with a buddy, run in well-lit environments, use a dog, or run in public places. Whereas in a gym, you are surrounded by motivating people, you can read, watch a video, listen to your MP3 player and be done you’re run in a comfortable environment. Most beginner runners like the people around them. Some people who run outdoors by themselves find it lonely.

2. Heat – You need to watch the heat when running outdoors. Having the sun blazing down on you is a lot harder on your body, and can cause dizziness, dehydration and possibly sunstroke. You’ll be able to work out longer when you’re running in a cool environment, like an air-conditioned building. Most treadmills provide a great water bottle storage area, so no need to carry water with you as you run.

3. Family Time and Job Schedules are a huge factor for working adults and raising young children.

A large number of young families who have just had babies look to buy a treadmill at home. Time restrictions with a baby and work demands make getting to the gym harder than ever. Having fitness equipment at home allows you to step on your treadmill whenever you have a few moments. Put the baby in the swing or cradle and many times they will fall asleep hearing the consistent rhythm of the treadmill sound. If your job is high demanding, you don’t need to miss an important client call if you were running on your treadmill in the office.

4. Injuries– Treadmills have some cushioning built into the bed, which means less pounding for your legs.

According to Ken Sparks, PH. D exercise physiologist at Cleveland State University says there is less pounding on the legs from a treadmill than the pavement so you are less prone to injuries. Running on concrete and asphalt is hard on the joints. He also points out that slopes on the road force you to overpronate. This is when the feet rotate too far inward causing shin splits and other leg problems.

5. Programs and inclines– Treadmills offer a great amount of programs and inclines. For many runners, they would need to look for the perfect running trail with just the right incline if they were training for a certain race. With a program you can just punch in a number, with the incline and enjoy your workout. Gradually adding more or less of an incline when needed. It’s a very precise way of training. Some treadmills offer racecourse programs, so you can train for inclines at different times in your route.

Fitness Walking For Exercise And Good Health

Want to improve your health and fitness? Try walking as exercise to get fit. Believe it or not, in past years, most people walked almost every where. There was not much of a choice available, since there were not others ways that they could get around. Most people did not have cars and there were not bus routes or subway stations just around every corner. If there even was public transportation, you’d have to walk quite a ways to find the nearest bus stop or station to catch it. Now days, most people get into their nice cars and drive wherever they want to go. They don’t even consider just walking that mile to go a nearby store or to send a letter, even on a nice day. People prefer to drive, which makes it no surprise that so many people have health problems. If you rarely ever walk, then it is time that you do. Start walking to improve your health and fitness. Here are some fitness walking tips and food for thought.

You are missing the many health benefits that walking for exercise offers, while looking for a magic pill to cure your physical ailments. In many cases the solution to your health problems can be found in simple fitness walking and exercises. Here are just a few, not all, of the benefits that walking for fitness offers: weightloss management, a reduction in your risk of stroke or heart attack, you can increase good cholesterol and lower bad cholesterol (LDL), and controlling or reducing high blood pressure. Simply put modern technology has made us lazy and our bodies are suffering from it.

Get creative, just parking your car near the back of the parking lot can help you to walk further, since you’ll have to walk all the way to the store and then back to your car. Take your time and spend some time walking around the store or the mall so you are sure to get some exercise as well. Try walking the stairs in you office building instead of the elevator. You’ll be surprised how good you start to feel when you decide to improve your fitness walking.

Walking does not have to be unenjoyable or a chore. Regularly walking in the country or around a park is a great way for you to get the exercise you need and some fresh air as well. In fact, why not take the whole family. It will be a great time when you can educate your kids on the benefits of walking, as well as the wildlife and plant life that you see along the way. With a treadmill or other exercise machine, walking can be done at home inexpensively and at your convenience, with no regard of the weather. You can read, listen to music or even watch a dvd or tv show while you exercise!

If you are just starting think about exercise, walking is a great idea. Always make sure that you take the time to stretch before you exercise. Whether you choose to walk around the neighborhood a park or choose a exercise machine, when you are walking, be sure that you go fast enough so that you feel your heart working, but make sure you are able to talk as well. So, start walking today to improve your health and your fitness.

Kickboxing: A Good Hobby for Your Health

Kickboxing mixes aerobics, martial arts, karate, and boxing to provide a unique sport that improves and maintains several physical characteristics and abilities. Tasks used in kickboxing can include jump roping, kicking, punching, shadowboxing, aerobic maneuvers, and more. It taps in to a lot of physical activity that maintains healthiness of the heart, the mind, and the soul. Kickboxing classes are a great way to get started.

Improving Agility
The art of kickboxing offers the power to maneuver muscles in an efficient manner, improving overall agility and strength. Agility requires isolated movements through your reflexes, strength, coordination, balance, and endurance. It also keeps the ability to draw conclusions efficiently and react fast. This keeps the heart healthy, the muscles strong, the endurance high, and the brain focused. So it basically rolls up many healthy characteristics into one.

Maintaining Heart Health
Because kickboxing requires a lot of strength and endurance, it promotes a healthy heart. Just like running a lap or two requires the heart to be in good shape, the actions that include holding positions, moving muscles articulately, reacting fast with energy, holding your balance, etc. all rely on a good heart. Kickboxing classes use these activities at various levels, depending on the class. Therefore, you could improve overall heart health when performing kickboxing activities.

Maintaining Good Circulation
Good circulation improves Oxygen through the body, which is healthy for your heart and strengthens the vessels that demand the oxygen. This also improves energy levels. Low blood circulation like when you are sick tends to drop the amount of energy you have and can even bring on fatigue. Aside from that, the harder the heart has to work, the more strain it places on the organ so good blood flow keeps the heart in peak condition-or at least as good as it can be. The legs and the feet require a lot of work to receive good blood flow, which is improved through the kickboxing activities. In addition, healthy blood circulation improves cell growth capabilities and overall organ health, as well as healthy skin tone. Lastly, good circulation helps promote healthy brain function.

Strengthening the Muscles
If the muscles in the body do not have much strength, you may feel week and/or soar from exertion. Kickboxing classes improve strength in various muscles throughout the body. As blood flows through the muscle areas, it provides more strength. Kickboxing requires a lot of muscle control, movement, and endurance that helps keep muscle tone and health intact. All of these elements lead to requiring less energy from the muscles for other daily activities and that will keep you from getting so tired.

Helping Control Diabetes
Diabetes is a condition affecting many people around the globe and causes low blood circulation, amongst other things. Kickboxing improves blood circulation, which is necessary to diabetes patients to help them cope with the diagnosis and help to prevent complications.

Walk Together Toward Common Goals

A really simple way to unify your team under the one flag, while promoting corporate, is to set company walking targets. Walking is the one form of exercise that (almost) anyone can take part in regardless of fitness levels. It is also something that your staff can do by themselves, in pairs or in larger groups and it doesn’t cost the participants anything. All you need to do as the business leader is to supply pedometers (the little device that counts your steps) and a large whiteboard, and you are ready to go!

Why Walking

Because walking is so easy, it teaches people in a very low-intensity way how to make exercise a regular part of their routine. Employees with a really sedentary job will walk roundabout 3,000 steps per day, but for weight loss and maintenance an average of 10,000 steps per days is advised, which is roughly an hour to an hour and a half of walking. Some people that have jobs where they’re on their feet a lot of the time may be getting their 10,000 steps without any additional walks while others need to make an effort either before, after or during work.

Increasing Your Daily Steps Effortlessly

Sometime the thoughts of going for an extra walk in the day to cover a certain amount of steps can feel like choir, but there are ways around it until you appreciate getting out and about. Park your car further away from work, or from wherever you are going. If you are using public transportation, get off a couple of stops before your destination and walk. Where there are escalators and elevators, take the stairs. If the distance you’re travelling is relatively short, don’t take the car, save the ozone layer and your wallet by walking instead.

Create Your Company Targets, Achieve and Reset!

If you want your walking challenges to run effortlessly you cannot force people to do a certain amount of steps each day, but you can make it more fun by giving all their combined efforts some purpose. So you create targets to reach as a team. One kilometre is roughly 1,320 steps and by knowing this you can set a distance like Melbourne to Sydney as a group target. Get everyone’s name up on the whiteboard, hand out the pedometers and write down the overall target. Add in some images of the distance to make the goal feel more real. Each week you write down the steps of everyone and you keep going until you have reached your target. Once the target is reached, you may choose another one, or to it again, faster! Engage your team and health and productivity will become a nice little bi-product.

Depending on the size of your business, you should choose different targets, but even smaller businesses can aim to reach larger targets over time and larger corporations can have smaller targets and introduce some friendly competitions in between departments. Here are a few distances to get your team started:

Marathon 55,704 steps (42.2km)

Iron Man Competition 298,452 steps (226.1km)

Monaco Grand Prix 343,886 steps (260.52km)

Melbourne to Sydney 1,152,360 steps (873km)

Tour De France 4,752,000 steps (3,600km)

Great Wall of China 8,448,000 steps (6,400km)

Trans-Siberian Railway 12,272,040 steps (9,297km)

Earth to the Moon 507,411,960 steps (384,403km)