The #1 Easiest Exercise You Can Do While Traveling

Raise your hand if you planned on working out during you last trip but felt too exhausted to actually exercise?

C’mon…..be honest!

You’re among friends here. It can happen to the best of us.

Finding a consistent exercise routine while traveling can be tough. When you’re in the comforts of your home, it’s easy to try to stick to a regular workout routine. That completely changes the moment you leave your town for a few days.

How will you be able to squat if there are no barbells?

How can you do a pull up if there’s no pull up bar at your hotel?

How are your legs going to get stronger if there is no leg press?

Wouldn’t it be magically if there was a consistent exercise routine that could stay with us no matter where we traveled?

Imagine not having to worry about playing Goldilocks & The Three Bears while searching for the same weights you were using during your normal workouts.

“This 15 pound dumbbell is too heavy, This 10 pound dumbbell is too light……This 12.5 pound dumbbell is jussst right!”

You would not have to worry about your exact treadmill statistics. The machines at your gym may say that you go at a pace of 3.7 mph but this new treadmill you’re on doesn’t quite feel the same does it?

What about your body?

No matter where you travel, the one consistent thing you will always have with you is your body. Your body is the perfect portable training machine. There’s no equipment needed when you just focus on using your body for exercise.

It’s easy to forget how functional our bodies truly are. We tend to look down upon bodyweight exercises. If it’s not some sort of gadget or object, we believe it’s not good enough to challenge our bodies. Who would want to do a bodyweight squat when a barbell back squat sounds so much cooler!

Its time to put your egos away!

I’m about to introduce you to an exercise that will get the job done no matter where you travel too!

This exercise is so easy that 99% of the people who will read this article will not even attempt to do it!

Why do we fall down?

The problem with this exercise is that it symbolizes life itself. During your diet and exercise programs there will be a mix of good and bad days. Most of the time when we encounter the rough patches of life we tend to give up. Those days are the ones we remember the most.

This exercise will make you realize that its up to you to get yourself up off the ground and get going again! You need to be the one that will push yourself to get to that next level!

It’s so Embarrassing

This exercise is so simple because it will embarrass you. Yes, it truly is embarrassing to do this exercise in front of others. Just like it’s embarrassing to walk on the beach when you had over six months to lose 10 pounds and you didn’t lose a single pound despite telling everyone how much you were exercising before the trip!

This exercise is not macho or cool enough to have an awesome name. You won’t find this on any CrossFit WOD or Muscle Fitness magazine because it’s not “real” enough for fads.

The #1 Easiest Exercise

Here’s the easiest exercise you can do while traveling. It is called Up-Downs.

All you need to do is get onto the floor. Then get yourself back up off the ground.

Complicated right?

Here’s why this is a great exercise:

  • It combines the whole body in its movement.
  • You have the upper body pushing off the ground like a push up.
  • You have your lower body pushing off the ground like a squat and/or lunge.
  • You will be testing your balance and agility when you rise off the ground and back onto your feet.

The first time I ever heard of this exercise was in this article by the great, Dan John. It seemed so simple when he said it. Who knew when I finally tried it out myself, that I discovered how much it truly worked the body out!

Imagine doing this exercise consistently while traveling. Not only are you building fitness but you are getting your body conditioned for old age.

Wouldn’t you like to be mobile and nifty when you get older?

How many of us have relatives who struggle to get up out of their seat? A person that does Up-Downs will have the strength and mobility to easily get up off the ground.

As easy as this exercise seems, it can be considered a cardio exercise. Try to do as many Up Downs as possible in five mins and tell me if you don’t find yourself sweating!

You can go up and down on one side of your body or you can utilize both sides (which I recommend) to get all areas of your body involved.

What do you have to lose?

I know I know this sounds super easy! Next time you’re in a room, why not give this exercise a try?

It’s just too simple, right?

I told you earlier, that 99% of the people reading this article wouldn’t try this exercise while traveling. Those will be the same people complaining about not having a traveling exercise to do.

Its time to think outside the box! Get moving today!

Fast Food Survival Guide: How To Eat Healthy At Taco Bell While Traveling

Can you achieve a great body while eating at Taco Bell?

Yes, yes you can if you follow MicVinny’s advice!

Next time you’re forced to eat at Taco Bell, learn how to order meals that will make you feel better about eating at a fast food joint!

In this video, MicVinny teaches you how to properly create a delicious meal that will keep your waist from expanding!

Video Highlights:

  • The 3 macronutrients you need to know about
  • How to master the “look” test
  • Nutritional break down of taco bell’s favorite options
  • Try to do the best with what’s in front of you
  • Why vegetarian and vegan options may be your best options
  • Don’t be afraid to add extra protein to your meal!

9 Warning Signs That Your Might Be A Machine Abuser

911: “911 What’s your emergency”

Caller: “It has happen again….oh….i’m so scared to talk!”

911: “Umm Ma’am what has happened?”

Caller: “Oh I’m not sure if I should say. It’ll probably only get worse if he knows I talked to you…”

911: “Ma’am there’s no need to be afraid. Just tell us the situation and we’ll send someone out there immediately to assist you”

Caller: “Ok….”

911: “What happened to you Ma’am?”

Caller: “I think I’m being abused. It’s now going on three years and I just can’t take it anymore! It started out small. Nothing major. We both were shocked the first time it happened. He quickly apologized and I thought we would get over it. But over time it’s only got worse.

The abuse seems to be happening more often these past few months! There’s a lot of pulling, jerking and loud grunting done by him! Sometimes I have to look away because it’s awful to watch. This is not the person I hope he would be when we first meet!

He thinks he’s doing something and accomplishing something but he’s not! All he has been doing is hurting this relationship! Someone has to step in and stop this now!”

911: “Ma’am, no need to worry. Help is on the way. The MAU will be there shortly to address the situation”

911: “Officer MicVinny, we got a 431 going on. Please respond?”

MicVinny: “I’m on it! ETA in 5!”


I’ve seen a lot of weird stuff in my years on the force. Every time I go down to the gym, I never know what I’m going to see. As the years have been going on it seems to be getting only worse.

What nearly starts out as a brand new relationship between a person and a machine quickly escalates into a one sided affair in which the machine is begging the person to stop.

That’s where I come in. Welcome to my world…..

Law & Order: MAU (Machine Abuse Unit) Starring MicVinny

It doesn’t matter the age. It doesn’t matter the sex. Heck it doesn’t matter the gender. You’re going to see it as soon as you walk into a gym.

With the explosion of the internet and youtube, everyone and their momma thinks they can just watch some videos or read an article and instantly they’re fitness experts.

It never works out that way!

What typically happens is that people get overly excited about their new dedication towards being healthy and fit. They come to this side of town all happy & gleeful.

They will go over to Cardio Street and hang out with the ellipticals, treadmills and bikes. That’s typically where the abuse first starts. Normally it’s nothing too drastic.

Those guys on Cardio Street can take punishments for long periods of time. The people hanging out with those machines typically just push their buttons and watch TVs as they zone out. Not much communication takes place.

Eventually the people will come to realize that they need more than Cardio Street to have a good workout. That’s when they will stroll down Free Weight Alley. Instantly they are met with resistance!

As they look upon the alley way they are greeted with a muscularly intimidating gang! Barbella, DumbBo and Benches McFly are all huddled with these muscular, fit looking men and women. The gang always like to intimate newcomers by giving them a menacing glare!

“I’m not ready for this area! Those guys are too intimidating!

Machine Valley Lane

People will typically run away from Free Weight Alley and make it towards a friendlier street called Machine Valley Lane. This is completely different from the intimidation of Free Weight Alley.

Here they see big fancy machines with pretty pictures on them. People assume they know what they are doing and avoid the warning signs.

Those poor machines never have a chance!

The machines try their best to give people warnings and advice on how to properly build a relationship with them but the newbies just don’t listen.

Due to the ease of using the machines, the newbies typically stick around for days, weeks, months are even years. This new relationship typically goes one sided.

That’s why my unit typically get’s called in. After so much time of neglect, somebody has to step in to help out the situations. Both the machines and users need us officers to rectify the situation before it gets out of control.

You Might Be A Machine Abuser If…..

As I make my way to this crime scene let me tell you some tips to see if you could be a machine abuser as well:

  1. You go to the gym 3-7 days a week but never go to the free weight area.
  2. You never read the warning labels telling you how to properly use the machine
  3. You’ve been doing the same exact machine exercise routine for over two months with the same exact weights
  4. You have no idea what full extension mean
  5. You hear loud clacking sounds when using the machine
  6. You only use the leg press and leg extension machines for your leg development
  7. You don’t know the name of the exercise you are doing on the machine
  8. You spend more than five hours a week on cardio machines and less than 1 hour lifting weights during the week
  9. You never adjust the machine’s seat to fit your correct height level

Please Use Machines For What They Were Designed For

Too many people don’t understand what machines are for at the gym. The majority of machines are designed to isolate the muscle. What that means is when you really want only one muscle to do all the work, machines work brilliantly in doing that.

An example is using the leg extension. The leg extension was designed to isolate the quadriceps. This isolation is so that only this one muscle group is doing all work. You’re extending the knee angle which is why this exercise is called leg extension.

Machines are excellent for isolation. Unfortunately the majority of the people who are at the gym are there to get stronger or lose weight. If you are only using machines to meet those goals you’re wasting your time. You would get much quicker results if you chose to do compound exercises.

What Are Compound Exercises?

Remember the gang at Free Weight Alley? Well, like most things in life, you shouldn’t judge a book by its cover!

If you would have stayed around you would have found out that those Free Weight Alley folks are some of the friendliest people in the world. Nine times out of ten, those people will help you out if you ask.

If you ever encounter negative folks, then i’m sorry that your local neighborhoods have such bad seeds. In my experience most Free Weight Alleys are filled with knowledgeable and helpful individuals who want to see you succeed.

Those people in Free Weight Alley understand the importance of compound exercise. A compound exercise works multiple muscles at once allowing you to burn more calories and get stronger faster than isolation exercises.

Here’s a classic case of compound vs. isolation.

Isolation Exercise

Leg Extension
Muscle worked: quadricep

Compound Exercise

Barbell Squat
Muscles worked: quadriceps, abs, hamstrings, glutes, calves,lower back, erector spinae, lower traps, upper traps, deltoids

As you can see the barbell squat is pretty much a full body movement. The emphasis is on your legs but the rest of your body has to get in on the action to stabilize the barbell resting on your shoulders. That equates to more muscle growth, strength, toned muscles, mobility, flexibility and a cardio session as well.

If you don’t believe squats are a great cardio exercise, try to do 10 reps in a row with 30 secs rest before your next set. That my friend is called conditioning!

Arrived At the Scene

Take it from this vet. I’ve been on the force for way too long. I feel sorry for these poor machines. They don’t ask for it. All they want to do is help people reach their goals.

Now that I’ve given you some advice, please make sure that the next machine you’re on doesn’t have to call the MAU to knock some sense into you!

Why You Should Avoid Being Like The 90% That Stopped!

Are you still strongly pursuing your fitness goals or have you become like the 90%?

When faced with your first fitness crisis this year, what did you do to handle it?

When did you stop going to the gym?

Who was there to help get you back up?

In this video, MicVinny talks to you about the steps you need to take to actually create a lifelong change. It’s hard to do something new, so that’s why he’s here to help enlighten you to help you get towards your end goals!

Video Highlights:

  • How the weather outside effects your willpower to follow your fitness goals
  • Why you need accountability to get through the rough times
  • Why you might not have made it past the third week of your New Years Resolution
  • Letting someone grab your hand to get you back on your feet
  • How to win some money when you train with MicVinny’s Online Services

The Hidden Lesson You Must Learn From Martin Luther King’s Day

One of my favorite national holidays is Martin Luther King’s Day.

As I have become older, the importance of the holiday has increased. In my younger years it was just a holiday we got off of school. My teachers would teach us some brief history about Martin Luther King, Jr but it only lasted for a day or two.

You see I grew up in northern Virginia, just south of Washington DC. When you live in a historically rich area such as that, you have a lot of history thrown your way. MLK was only a brief history lesson in my textbooks.

As I got into my early teenage years, I started to realize that there was an entire month dedicated towards Black History.

“Why did we need Black History Month?”

Martin Luther King was everyone’s go to source for black history information so why did their have to be a whole month of it? My teachers mentioned George Washington Carver and Harriet Tubman but we all knew who everyone seemed to talk about!

I remember whenever there was talk of black history, the face I would always see on posters in classrooms or commercials was Martin Luther King’s. I blindly accepted that Martin Luther King was the only significant major black contributor to black history for many years.

In my middle school years, my county started a “I have a dream” speech contest. The contestants would echo parts of that speech into their own dreams. I heard that speech several times over the years. Never the full version, but just enough to get the jest of the message.

I Knew The World’s History…

As I advanced in my school years, I learned about Greek history, the Roman empire, Alexander the Great, The Renaissance and various other European centric topics in my history class.

You see I was a history fanatic. I loved to learn about the past. It is only through the past that we can learn what we should not do. In order to know what those mistakes were, we first must know how it came to be.

Understanding how the world got to where it currently is, fascinated me. In my college years, I decided to take a western European history class for my core history credit. Not only did I take one class, I took two western European courses (Pre and Post World War One).

I remember as the second semester of my college years started, a friend of mine told me she was taking an African American history course. She told me that I should think about taking it as well. I brushed it off because I knew that there was nothing in that class for me. I was always in advanced classes and knew all there was about the history of the world.

I didn’t need to know about being a black in America because I was already living the life!

Boy was I in for a rude awakening four years later when I FINALLY took the African American class!

…What About My History?

In today’s day and age, we use the term “woke”. That basically means that you are no longer ignorant to racial and social injustices in the world because you are aware of the truth, and the truth is very powerful!

Hands down, the best class I took in my college career was African American history! In less than one chapter form the required reading, I learned more about the historical achievements of black men and women than my previous 15 years of education.

All those years of me being on this planet thinking I knew my identity was shattered. I realized that my school system had failed me. I had failed me! As advanced as my classes were, they did not teach me a thing about my own history! The only thing they thought me was that Martin Luther King was a squeaky clean guy.

As the class continued, we started reading about Martin Luther King and Malcolm X. When I saw the name Martin Luther King, my eyes rolled because I thought “hear we go again, the same old I have a dream speech”. Was I in for another rude awakening when I saw how similar Malcolm X and Martin Luther King were!

There was more to Martin Luther King than what most history books seem to paint. He was a complicated man stuck in a movement. He was by no means a perfect man! He was know to cheat on his wife with other woman!
Additionally, the sit-ins, and boycotts were by no means cake walks. Despite the non-violent approaches, the protesters were constantly met with violence and vulgar words. He was arrested over 30 times in a ten year period!

He and his organizations knew what they were up against and kept fighting anyway. In today’s day and age that’s really saying something. It’s hard to image too many people being able to take such a major stand with so much being done to oppress them.

It takes you becoming a better person to get towards that level of self-control.

What Are You Complaining About?

I’m a guy that’s trying to get people to just eat healthy and exercise on a daily basis. When people try to give me their reasons why they can’t do something, all I have to do is remind them about the Civil Rights Movement. If you want to talk sacrifice, those brave men and women put their lives on the line to make changes!

Your co-workers ordered pizza for lunch?

So what! You’re going to be working in an office that smells of pepperoni while your co-workers are laughing?

That’s nothing compared to being stuck in an alley with the smell of pepper spray in your nostrils while rabid dogs are biting you!

Is your family’s life constantly being harassed by the FBI?

Yes, the same organization that is supposed to protect you has made it their #1 goal to cause you and your family to be torn apart. MLK faced threats from them as well as thousands of others on a daily basis just for wanting to be treated like a human being!

That’s a real sacrifice.

We live in an age of entitlement. It’s rare for folks to really show gratitude or appreciation for how things got to where they are. The fact that I can be a black fitness coach training individuals from all over the globe is remarkable!

I have Martin Luther King and the countless others that paved the way for me to thank.

Trust me, I know there are other African Americans who’s stories need to be told (ummm what about the real women behind Hidden Figures?). I know that their tales need to be added (not subtracted) from our school’s history books. For that to happen it all has to start somewhere.

For me, it was the simple acknowledgement of the life of Martin Luther King, Jr!

Next time you complain about your diet or exercise, just remember what true sacrifice looked like……….Stay humble and aware my friends!