Take Advantage Of Those Times You Physically Do Hard Work

Ever have those days where you just end up doing some hard work?

I’m not talking about hard work at the gym, I’m talking about in your normal routine.

I may be a travel fitness coach, but there’s more to being in shape than what you find inside a gym. The hardest work usually occurs outside the gym.

For a lot of frequent travelers, their jobs are physically demanding. Hard work is sometimes just a normal day.

For others, hard work only happens a few times a month. Why not take advantage?

Hard Work Video Highlights

White collar vs. Blue collar work
It’s not just about the gym when living healthy
Take advantage of physical demanding trips



MicVinny is a body transformation specialist who provides Fitness Solutions For Traveling Professionals

Get My FREE No Gym No Problem Bodyweight Workout course for free!

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How No Sleep Affects Your Body and Mind When Traveling

Ever had one of those days where you were completely exhausted due to no sleep?

One of the worst feelings is arriving at a traveling destination completely exhausted!

Not only are you out of your comfort zone but you’re just not able to fully comprehend the tasks that need to be done due to brain fog.

Did you tell your family that you safely arrived?
What time is your meeting tomorrow?
Do you have your report ready?
Were you suppose to meet Chris for dinner?
What’s that address of your hotel again?

In today’s video post, MicVinny aka Mr. Travel Fitness talks about the effects that no sleep can cause on your body and mind during your travels.

No Sleep Video Highlights

  • Injuries increase when sleep deprived
  • The simple solution to set yourself up for success
  • Bad eating typically happens when suffering from insomnia

13 Fat Burning Hotel Hallway HIIT Cardio Workouts

When was the last time you did a HIIT cardio workout at a hotel?

If you’re like most folks, I’m sure you utilized the hotel’s gym to perform your HIIT (high intensity interval training) cardio session.

If not at the hotel’s gym, maybe you did your quick HIIT cardio session (P90X, Insanity, jumping jacks, burpees, etc.) from inside your hotel room.

What if I told you there was one more location that you could use to get a good cardio workout in?

Your hotel’s hallway!

High Intensity Interval Training + Hallway = Crazy Idea?

Why Use Hallways For HIIT Cardio Workouts?

Think about it.

What’s the longest stretch of space at a hotel?

Unless you’re staying at a super luxurious hotel with a great big lounge area the answer is typically the hallway.

Hotels want to acquire as many guests as possible so they will try to build as many rooms as possible.

How do hotel guests get to their rooms? Through hallways of course!

Therefore hotel hallways are quite lengthy due to all the rooms.

Most hallways are designed in a straight up and down, shotgun approach. When I say shotgun, I simply mean that you can see from one end to the other end of the building if you were to step into the hallway.

Larger hotels are shaped more like squares or rectangles. This design allows a hallway to extend into another hallway at each corner.

Both types of hallways work fine for these workouts I have designed.

HIIT Cardio Hotel Hallway Workouts

These workouts were written without the use of any additional equipment other than what the hotel guest would naturally carry with them.

You can always make things harder by adding some weighted objects and/or dumbbell weights to some of these routines. If using the hotel’s dumbbells, please make sure you have their permission to use them in the hallways.

MicVinny Disclaimer: I don’t want to get a call from some hotel manager saying: “Our hotel guest said that you told them to use our weights in the hallway. That’ll be a $500 fine sir!”

Become A Track Star

The first HIIT cardio workout that comes to mind when looking at how hallways are built is the 50 meter sprint. You know the event at the Olympics that determines the world’s fastest man or woman.

Now you don’t have to be Usain Bolt level fast to do this workout.  Just as long as you give it more than 80% effort, you’ll easily reap the benefits of sprinting.

Please be careful with your hallway sprints. Do these when you know the hallway will not be crowded.

If people unexpectedly show up in your hallway, be respectful and slow down, stop or move around them. You can always start your sprint again when they leave.

Hallway Sprints

Just like the Olympics, start at one end of the floor on your two legs and run as fast as possible to the other side of the hallway.

Go as far as you want.

Take a 40-60 second rest and repeat 7-10 more times.

Professional Hallway Sprints

Just like before, except start your pace with all four of your limbs touching the ground just like a professional sprinter.

This creates a different starting position and gets more muscles involved in that initial burst of speed.

Bear Crawls

Get down on all fours and quickly crawl across that hallway.

When doing this for the first time, aim to go at least 5 doors down the hallway.

Once you reach your desired number of hotel doors, take a 40-60 second rest.

For your next set, try to do the amount of doors you did last time plus one more.

Keep adding more doors for each additional set until you can’t physically performed the hotel door distance anymore.

Try to beat that number next time.

Forward and Reverse Bear Crawls

Just like Bear Crawls except once you reached your door number, you now have to go back to where you started in reverse.

Ex: 5 doors forward, 5 doors backward, rest 40-60 secs. 6 doors forward, 6 doors backward…etc.

Crab Walks

Instead of getting on all fours like you do for the Bear Crawl, you get on all for legs from a posterior position which makes you walk like a crab.

Use the same idea for the Bear Crawl. Just don’t be surprised if you can’t go as far with this movement due to the position it puts your body in.

Try to do it in forward and reverse as well.

Farmers Walk

Overhead Farmers Walk

This sounds simple to do but trust me; it’ll get your heart pounding.

Place both hands above your head and walk up and down that hallway as fast as possible for two minutes straight.

Take a 30 second break and then repeat four more times.

Weighted Overhead Farmers Walk

If the above was too simple, it’s now time to graduate to the next level.

Using any weighted object (pillow, laundry bag, luggage, dumbbells,etc.), raise that object evenly above your head and do the same as above.

If your arms start to give out, stop, put them safely down and then put right back up and continue going until your two minutes is up.

Two minutes walk.
One minute rest.

This sounds so easy but trust me, it’ll hurt in a good way.

One Arm Suitcase Farmers Walk

Using a suitcase, hold it on one side of your body as you walk down the hallway as fast as possible. Once at the other end, switch hands and walk back to where you started.

Keep going until your two minutes is up.

One minute rest
Repeat four more times

The key is to use your core/abs to keep you stable. You will find the opposite side of your body doing all the work as it stabilizes your mobility.

Hands to the Side

If you don’t have super long wingspan like I do try this.

Raise your arms completely to the side until they are at shoulder level.

Now start walking down the hallway without lowering your arms.
Go for two minutes.

If your arms get sore. Stop, lower them down really quickly but put them back up and keep going until your two minutes are up

Three Doors Down

Here’s a simple hallway HIIT circuit you can do with just 3 exercises:

  • Inchworms
  • Toy soldiers
  • High Knee Skips

For every three doors you pass, you will switch exercises.

Inch worms

Toy soldiers

High knee skips

Once you do each exercise at least three times, take a 60-90 second break and repeat 2 more times.

Floor by Floors

Bottom to the top

Start on the bottom floor. Walk the entire floor from one side of the hallway to the other side where the stairs are.

Run up the stairs to the next level. Walk that hallway to the opposite staircase. Run up the stairs to the next level.

Repeat until you’ve made it to the top of the hotel.

Top to the Bottom

Same as before but start at the top and work your way down.

Odd/Even Floors

You can do the bottom to the top, but instead of stopping on every floor, you can sprint up to either the next odd floor, or even floor.

Give these hallway workouts a try during your next trip!

How To Pick A Post Workout Drink While Traveling

Everything doesn’t always go as planned when traveling.

Heck, I even got food poising 4 hours after recording this video.

It also took me over a month to realize this post never even posted when it originally was suppose to!

Is it embarassing?  Yup!

But you didn’t see me just give up.  Neither should you!

You can still have a great workout no matter where you travel to!

Anybody that’s been lifting weights for awhile knows that proper nutrition can make all the difference in the world in how your physique looks.

In today’s video, MicVinny talks about getting a proper post workout drink from a limited convenience store while traveling.

Post Workout Drink Video Highlights

  • MicVinny’s current workout routine
  • Pre workout meal recommendations
  • Peri Workout nutrition
  • Post workout meal ideas
  • Comparing high protein post workout sources
  • Is Milk better than protein shakes?
  • Making the best choice with what you have available


MicVinny is a body transformation specialist who provides Fitness  For Traveling Professionals


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10 Grocery Store Items To Buy When Eating Healthy On A Budget

Does eating healthy on a budget sound impossible?

When searching for food, isn’t it always easier to find cheap foods that are unhealthy than it is to find affordable healthy food?

Why is that?

Well mainly if you let commercials and advertisements control your appetite, you assume that the only food that those on a budget can afford is your standard westernized fast food and junk food.

What if I told you that there were lots of healthy choices inside your own grocery store?

Let’s explore ten grocery store items that you can buy so you can be eating healthy on a budget.

Foods High In Protein

Canned Tuna

Canned tuna is one of the cheapest protein sources you can find in the world!

A typical can of tuna contains approx. 22 grams of protein.

No added fats or carbohydrates, canned tuna is pure protein at it’s finest!

Be sure to go for the tuna packed in water and not the ones packed in oil. That oil is unnecessary calories for the majority of people eating this budget friendly high protein delight.


Eggs are often overlooked for being a great protein source. Over the years there’s always debate over whether or not eating a whole egg is healthy for you.

I’m here to tell you to just eat the whole egg! Egg yolk is one of the cheapest healthiest fat sources you will find.

One large whole egg contains 6 grams of protein and 5 grams of healthy fat.
Make whole eggs a part of a high protein high fat meal.

Organic and cage free are always the better options but remember this article is about eating healthy on a budget.

Buy what you can afford with your budget.

Lean Ground Beef

The leaner the beef, the lower the amount of calories you will be eating. Grass fed beef would be perfect, but it’s most likely the most expensive ground beef option at the grocery store.

The most healthy and budget friendly prices are typically between 80% – 94% lean.

Whole Chicken

Humans have conditioned themselves to having meats not look like their natural state. We are so far removed that we will pay grocery stores extra money to have our meat products boneless and/or skinless.

That’s why it’s always cheaper to buy meat with its bone and skin still in place. Nothing gets cheaper (per pound) than buying a whole chicken.

Even if you’re not a cook, you can still buy a whole rotisserie chicken from most American grocery stores. The price you’re paying per pound is a steal!

Top Round/ London Broil

The price of the overall package may seem on the high side but when you break it down as the price you’re paying per pound of protein, top round (or London broil depending on where you live) is a winner!

This cut of meat is from the leanest part of the cow and is an excellent high protein source. The reason it’s so cheap is due to its low fat content. The leanness of this cut of beef makes it very tricky to cook without getting tough.

I highly recommend you use this cut of meat in stews or slow cooker recipes. With the right recipe, you have yourself a hidden high protein gem.


If you are not lactose intolerant, then you have nothing to worry about. Milk was a big bodybuilding staple in the golden years of bodybuilding.

If you go the skim milk route, you have yourself a perfect high protein high carbohydrate drink.

If you go the 2% or whole milk route, you have a great weight gainer for those looking to add weight onto their bodies.

8 grams of protein per cup is not too shabby!

Greek Yogurt

Greek yogurt has a higher protein amount than plain yogurt, which is why you should be eating Greek yogurt.

Don’t ruin Greek yogurt by adding artificial fruits or other sweeteners to it. Mix it with real fruit or use it in your smoothies.

I personally use it as a base for homemade salad dressings, dips or on top of potatoes as a substitute for sour cream.


If you want something quick, I suggest canned beans and legumes. If you are at home and have time to soak beans overnight, go the dry route.

Either way you won’t have to pay much money. Beans is a very cheap high protein high carbohydrate source.

Black beans, pinto beans, kidney beans, garbanzo beans, etc. are all great choices.


The cool thing about lentils is not only do they have a higher protein/carbohydrate ratio then other beans but they also don’t require any presoaking.

You can buy a dry bag of lentils and instantly throw them into a meal thus making them a very cheap healthy food.



The cheapest vegetable you’ll find at your grocery store for the size and amount you will be getting back.

Steam it, sauté it or boil it.


Buying the whole head is a cheaper option than buying broccoli flowerets. Fresh is typically cheaper but it’s ok to buy frozen as well.


Twenty years ago, Kale was rarely seen in grocery stores. Now this superfood has become a stable in most grocery stores.

There’s protein, vitamin K, C, A, potassium, and lots more inside this leafy green.



If have craving for some sure, seek out a simple banana.  Bananas typically cost less than $.90 a pound at most American grocery stores.


There are many variations to choose from.  Be adventurous and try different types.

Examples of apples:

  • Golden delicious
  • Fuji
  • Granny Smith
  • Honeycrisp
  • Jazz
  • Gala

Healthy Carbs


If you’re following a high carb lifestyle, there’s nothing wrong with white rice. The bigger the bag of rice, the more money you will save in the long run.

If scared of eating white rice, you can always eat brown rice. Not as cheap but still an option


A 5 – 10 lb. sack of potatoes is extremely cheap. Potatoes are a very simple and very diverse carb source.

The key is to not ruin this healthy source by added tons of cheese, fat or other ingredients to your potatoes.