Monthly Archives: November 2011

Top 5 exercises you can do in your motel room

Not all motels have stairs or workout facilities, so at times you may have to resort to working out in your motel room.  Here are the Top 5 exercise you can do in your motel room.

  1. Wall sits-sit on the wall and see how long you can hold out for (time it).  Lower yourself down as far as you feel comfortable (don’t go below parallel) and be sure that you have stepped far enough out so your knees aren’t over your toes.  Do 2-4 sets.
  2. Sumo Squats-take a little wider than shoulder width stance, and squat down as far as you can (don’t go below parallel) and hold it.  Once again, make sure that your knees aren’t over your toes.  If they are, try to concentrate on dropping your butt straight down as you lower yourself and not forward.  Do 2-4 sets.
  3. Push-ups-push-ups are one of the best upper body exercises you can do.  There are three types of push-ups so anyone can do them.  You can do wall push-ups, knees down push-ups and knees up push-ups.  If you have wrist or shoulder problems, try bringing a set of perfect push-ups with you.
  4. Front or side plank-The front and side plank are among the best and safest ab exercises you can do.  For a side plank (which is harder than the front plank) you prop yourself up on your side with your elbow and the side of your foot.  If your shoulders are weak, you may feel them when doing a side plank.  Stop if you feel it more in your shoulders than your abs.  The front plank is easier on the shoulders, lie flat on the floor and prop yourself up on your elbows and toes.  Keep your butt down, you want your body to be a straight line.
  5. Marching or jogging in place-2-5 minutes of marching or jogging in place is a great way to either warm up for resistance exercises or get in a little cardio.  If you’re looking to get in some cardio, try marching or jogging in place for 1-5 minutes, rest for 1-2 minutes and repeat for 2-5 sets.

There you have it, no excuses, even if the hotel you are at doesn’t have any fitness equipment, you can still exercise and reap the benefits of it

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Top 5 healthy snacks to bring on the road

Let’s fact it, it can be hard to eat every 2-3 hours when you’re on the road, and have meetings all day.  Keep snacks readily available for when you do get enough time for a break.  Here are the Top 5 snacks to bring on the road with you.

  1. Walnuts-of the nuts and seeds, walnuts have the highest amount of omega-3’s.  Also remember that walnuts are very high in calories, so be careful.
  2. Almonds-almonds and flavored almonds are among the most readily available nuts.  They are high in fiber, high in protein, and low in carbs.  At just about any convenience store you will be able to find a sleeve of almonds in a variety of flavors.
  3. Whey protein-you can usually find fruits like apples and bananas, and veggies like baby carrots and salads in convenience stores and at airports.  Furthermore, you can also easily find breakfast bars, granola bars, and nutritional bars that don’t have enough protein (at least 10 grams).  But it’s hard to get a high quality protein source that’s not loaded down with sodium, and preservatives when you are on the road.  That’s where whey protein comes in.  Throw however many serving you anticipate you’ll need into a ziplock bag with the serving scoop and you’re good to go.
  4. High protein, low sugar snack bars-it can be downright hard to find a snack bar that is good for you.  Most of them are packed with sugar (20-30+ grams of sugar) and it’s hard to find one that isn’t.  Read you labels, and find a snack bar that you like.  Be sure to bring them with you when you’re on the road (or in the air) for a quick, easy snack.
  5. Nut mix.  Buy a pre-made nut mix, or make one of your own.  Take around ½ of a cup or so of the snack mix and put it into a ziplock bag.  This is the perfect serving size (250-400 cals).

To stay sharp, alert, and full of energy, make sure to eat something every 2-3 hours.  Snacks are a great way to accomplish this.

#3-Top 5 things for busy professionals to pack when on the road

If you don’t plan accordingly, it will be very difficult to eat right and exercise when you’re out and on the road.  Packing a few things to go with you can help tremendously when you’re trying to eat healthy and exercise.  Here are the Top 5 things to pack before you go on the road.

#1- Put supplements in ziplock bags.  Be sure to pack: whey protein w/scoop, multivitamins, and an omega 3 supplement.  If you have resistance workouts planned, remember to bring: a glycogen replenishment carb powder or drink, BCAA’s, and glutamine.  You may want to supplement an extra 5-10 grams of glutamine per day if you have a really stressful business trip planned.

#2-Bring snacks-Nuts, seeds, low sugar snack bars, and whey protein are good choices for snacks to pack.  One of my favorite on the road snack is a homemade snack mix.  I always add walnuts, and almonds and then go from there.  Other ideas are: sunflower seeds, pumpkin seeds, pecans, raisins, dried fruit, flavored nuts and seeds, cashews, and peanuts.  Measure out ½ a cup (around 275-350 cals) and throw it in a ziplock bag for a low carb, high protein, snack that also has omega 3’s from the walnuts.  You’re also going to want to pack low sugar snack bars, and whey protein.  A good strategy when using whey protein is to put a serving of the powder into a water bottle, then simply fill it up at a water fountain and combine it with a carb source for a quick snack.  Finding carb sources in an airport or at convenience store is easy (fruits, salads, granola bars, snack bars such as nutra-grain bars that are low in protein, and fruit juice are generally healthy carb choices).

#3-Workout shoes and clothes-another example of if you fail to plan then you plan to fail.  You’re obviously not going to workout if you don’t have shoes and workout clothes, so pack them first.  Don’t forget to bring a swimsuit if the hotel you’re staying in has a pool, swimming and treading water are a great ways to exercise.

#4-A book or magazines about self improvement, fitness or nutrition-Chances are you’ll have some downtime so educate yourself with a book or magazine to pass the time.

#5-Your gym membership card if you belong to a nationwide gym-when considering a gym membership find out if it has facilities in other cities.  If there are cities that you consistently travel to find out if your gym has a facility there.  If you are going to be traveling a lot, you may want to consider one of the nationwide companies that has a gym in most large cities.

Remembering to pack all of these items will help you keep it healthy while you’re on the road!

 

 

 

 

Body Balance Healthy Living’s 5 worst things you can do while on the road

 

While it’s impossible to avoid all the temptations that exist when you’re living out of a suitcase, there are certainly a few things you can avoid.  Here are Body Balance Healthy Living’s  Top 5.

  1. Not exercising-Being on the road can be exhausting, and exercising will give you energy.  Even short bouts of exercise can provide some much needed energy.  Try to plan full workouts, but if there just isn’t time, at very least get up 15 minutes early and do a quick 10 minute workout.  Walk stairs, go for a quick jog or walk, stretch or do bodyweight resistance exercises like lunges, wall sits, sumo squats, bodyweight squats, chair squats, push-ups, calf raises, front plank, side plank, or floor crunches.  You can also do a few exercises or go for a walk periodically during the day.  If you’ve got 5 minutes, take a quick walk, stretch, or do a exercise or two.
  2. Eating out too much-it’s unavoidable, when you’re on the road, you’ll have to eat out.  You can’t cancel a meeting because you don’t want to eat out, but you can only eat out if you have to for business reasons.   Try hitting a grocery or health food store instead of eating out.
  3. When you do have to eat out, not preparing.  If you know where you are going to go ahead of time, take 5 minutes and go online to take a look at their menu and nutritional info.  Find a couple of menu items that are healthy and low in calories.
  4. Buying crap at convenience stores and at the airport.  There are plenty of unhealthy choices, doughnuts, candy bars, candy, most pre-made sandwiches (check out the sodium content on these sandwiches when you get a chance, you’ll be amazed at how much sodium are in them, usually around or over 1000 mg), chips, cookies, soda pop, high sugar juices and drinks, energy drinks, other baked goods, and microwaveable meals.   Fortunately, there are usually at least a few healthy choices you can make.  Look for fruits and veggies, yogurt, pre-made smoothies, unsweetened tea, coffee, peanuts, almonds, sunflower seeds, nut mixes, cashews, and walnuts.
  5. Not preparing for the day ahead.  If you don’t plan for the day, chances are you will make bad choices.  As they say, if you fail to plan, you plan to fail.  If you have snacks, meals, and workouts planned ahead of time it will be much easier to succeed in leading a healthier lifestyle.

Leading a healthy lifestyle on the road isn’t easy, but you can make it much easier by avoiding the 5 pitfalls mentioned in this blog post.

Body Balance Healthy Living’s Top 5 Fitness and Healthy Eating Tips for travelling professionals

When you are travelling it can be downright hard to keep up with leading a healthy lifestyle.  Doing so is especially important if you’re suffering from health conditions like high blood pressure, diabetes, or high cholesterol.  Even if you don’t suffer from any health conditions,  it’s important to remember that exercise and healthy eating gives you ENERGY, and when you’re travelling you’re gonna need it!  Here are the Top 5 Health Tips for travelling professionals.

#1- Use the stairs at your motel.  Doing stairs can be pretty intense and dangerous so be very careful and stop immediately if you feel lightheaded or overworked.  Depending on your fitness level there are a variety of things you can try.  Here are 3 suggestions:

 a. Start on the first floor and walk up to the top and back down for as               long   as you can.  Catch your breath for a minute or two, then resume          walking.  Do 2-4 sets.

b. Starting on the first floor, walk up to a certain floor (generally 2-3 floors, but if you’re in good shape you can do more), then carefully walk back down to the first floor.  This is one trip.  Do however many trips you want (generally 3-6) and time how long it takes you.  Do 2-4 sets and try to beat your time each set.

c. You can run up the stairs instead of walking if you’re in good enough shape.

2. Use the fitness facility at your motel.  Check out what they have online before you go and plan your workout from there.  Using the different equipment at hotels is a great way to try new stuff, and add variety to your program.

3. Be sure to pack healthy snacks (this saves $ too), and have a list of healthy snacks you can buy at airports and convenience stores.

4. Plan your day the night before.  Plan your meals and your workouts for the next day.  You should know your schedule by then and that’s why the night before is the perfect time to plan out your meals and workouts for the next day.

5. Be sure to bring supplements with you.  Put your whey protein powder, multivitamins, fish oil and other supplements in labeled ziplock bags to bring with you when you’re on the road.

Employ these 5 tips to keep yourself healthy, energized, and sharp when you’re on the road.

3 more benefits of hiring a personal trainer

While there are literally unlimited benefits for hiring a personal trainer, the most important one is that you will, without question, improve your health.  You will look better, feel better, and you will have a higher quality of life.  In many cases your change will often inspire others to follow suit.  So take the time, do a little research and find a personal trainer that’s right for you.

1. Variety – If you keep doing the same workout over and over again, you will plateau and become bored with your routine.  A Personal Trainer can help you stay interested by always coming up with fun, new, challenging exercises for you to do.

2. Results – If you are haphazardly resistance training without a plan or program, chances are you won’t get reach your goals. Your Personal Trainer will make sure you are getting the most out of the time you spend working out.

3. Accountability – Your Personal Trainer will record every workout to make sure you are making progress and assign additional workouts for you to do on your own.  Your trainer will ask about the assigned workouts and if you did them which will hold you accountable.

Right now (around the holidays) is the perfect time to hire a trainer.  Avoid putting on that holiday weight by exercising more.  Then, when the New Year rolls around you will have already developed the habit of exercising regularly so it won’t be as hard.  If you are in the Rochester, Mn area, please contact Body Balance Healthy Living @ 507-313-0248 to set up a free consultation.

 

Top 3 reasons to hire a Personal Trainer

Anyone who wants to exercise more, and learn how to do it correctly and safely is the perfect candidate for a Personal Trainer.  If you need to lose weight for your health, then you are the perfect candidate for a Personal Trainer.  Lastly, if you have, or are at a high risk for a lifestyle disease such as heart disease, adult onset diabetes, or cardiovascular disease, then you are the perfect candidate for a Personal Trainer.  Remember, the single most important thing you can do for your health is exercise regularly.

You will need to decide where you will want to workout with your trainer.  Many trainers will train you right in your home, or you can join a gym and hire one of their trainers.  A in-home trainer will probably charge $50-$80 per session, and trainers at gyms generally cost $40-$60 per session plus your membership costs.

There are many good reasons to hire a Personal Trainer, here are the Top 3.

1. Guaranteed Workouts-When you hire a Personal Trainer you are virtually guaranteeing that you will workout.  It’s easy to come up with excuses to skip workouts when you’re doing it on your own, but when you hire a trainer you will be much less likely to skip workouts because Personal Trainers work by appointment.  If you have an appointment that you’ve paid for you can’t just skip the workout unless you want to forfeit your hard earned $. 

2. Motivation – It’s quite difficult to work out as hard by yourself as you will with a Personal Trainer. A good trainer will push you when the time is right and always expect you to give a good effort.  A good trainer will also use motivational techniques such as goal setting to keep you motivated.

3. Safety – If you are exercising improperly, you are likely to get injured, which means you can’t workout and reach your fitness goals.  A first-rate trainer will constantly watch your form and make sure you’re doing an exercise properly.  Additionally, they will work you out at the right intensity for your current fitness level, and will educate you on dangerous exercises you should avoid.

If you think hiring a trainer might be right for you, take a look online and see what your area has to offer.  Do a little research and begin interviewing trainers.  Most trainers will offer a free consultation where they will go over pricing, policies, and paperwork.  Choose the trainer you are most comfortable with and schedule your first session.  If you live in the Rochester, Mn area contact Body Balance Healthy Living at 507-313-0248 and set up a free consultation.