6 Helpful Ways To Keep Your Physique While On Vacation

The problem with most people is that once they go on vacation, they abandon everything they did to get their physique.

Imagine spending months preparing for that moment in the sun. All those hours of squatting, running and jumping are now going to pay off as you go on vacation.

You can see yourself now at the beach feeling good about your physique!

But now that you’ve worked so hard to get that physique, you’re worried that you’re going to lose it while on vacation.

Remember that last time you went on a cruise?

Remember how one “All You Can Eat” dinner buffet turned into five pounds of instant weight gain?

You try to tell yourself that will not be the case this time around. Never while on vacation again!

I know you work hard to look good, so I’m here to help. Here are six helpful ways to keep your physique during your next vacation.

Drink Lots of Water On Vacation

We know we should be drinking at least 8 cups of water. But when we go on vacation, it’s easy to forget this rule.

Maybe it’s the fact that you have to pay for water bottles at most vacation destinations. The fact that you’re paying makes you think that you should just go ahead and pay for the fun stuff like alcohol, soda and juice.

More pina coladas please!

No! You still need lots of water in your system.

Water keeps you hydrated as well as curbs your appetite to prevent you from going overboard during mealtime.

If you followed my 9 Mandatory Fitness Items You Must Have For Your Next Trip advice then you know you should be traveling with a water bottle with you.

Having your own water bottle is an easy way to make sure you always have water available.

If staying at a hotel/resort, be sure to visit the gym. Most likely you’ll be able to find free water. Whether it’s a bottle, water fountain or filtered water system.

That’s been my secret free water spot for years while traveling.

Get Some Sleep

You’re on vacation!

Vacation means you’re taking a break from your daily life and having some time to yourself and family. Use this time as a way to get that sleep you always said you wanted to get.

Too many of us get caught up in the hustle and bustle of trying to do so much stuff that we sacrifice sleep during our vacations.

Stop it!

Use your vacation as a way to challenge yourself to get more sleep than you normally do. By the time your vacation is over, your body will be thanking you!

Learn How To Relax

We live in a work, work, work society. So much so, that many of us have no idea on how to relax. Even I’ll admit that when on vacation it typically takes me a day to get into vacation mode.

That first trip to the beach is always awkward as I struggle to let go.

We are so use to feeling like we always have to do something. Well the sooner you can get into “relax mode” the better your body will look and feel once the vacation is over!

Learn how to appreciate the art of doing “nothingness.” If at the beach or pool, learn how to calm your mind down and just be in the moment.

If you never mediate, learn how to while on vacation!

Meditation is an art form that you should be doing on a daily basis. All you need is at least two minutes to get you started.

There’s no perfect way to mediate. The purpose is to be able to appreciate the moment.

Not the past.

Not the future.

You just close your eyes and focus on this moment in time. That’s the present.

That stillness is you becoming aware.

When you are aware of what’s going on, it makes it easier to relax your brain’s activity.

Having a relaxed mindset will help you have a much better vacation and life!

Embrace Activity

If you’re at a destination in which you see options for physical activity, hop to it! It’s a good idea to get a good mix of activity and relaxing while on vacation.

Look for fun activities.

If you’re a person that’s been going to the gym for several months’ straight and only lifting weights, maybe it’s time to embrace an outdoor walk?

Does the vacation spot have a tennis court? Play some tennis. Never been golfing before.

Golf!

Use this time to do activities that are healthy and unexpected calorie burners. The easiest overlooked vacation exercise is swimming.

If that’s something you don’t have at home, go swimming as much as possible. Even if all you do is doggy paddle, that’s still burning calories and having fun!

Other great activity ideas:

  • Hiking
  • Biking
  • Classes
  • Beach sprints
  • Snorkeling
  • Rock climbing
  • Volleyball
  • Basketball
  • Soccer
  • Playing catch

Get on a cardio machine that you typically never get on for 20-40 minutes

If you feeling too tired to leave the room but want to be active, do my No Gym No Problem Workout!

80% Full Rule

When on vacation you will want to try as many different foods as possible. That’s what vacations are about, enjoying good food.

No matter what you will be eating, you should start practicing the 80% full rule.

The foods you will be eating on vacation will most likely be higher in calories than what you were eating to get your physique.

What the 80% full rule states is that you only eat until you are 80% full. It’s a very powerful tool that I learned from Precision Nutrition.

80% full means that you should still be able to comfortably walk around after eating.

If you are at the point where you feel that you have to loosen your belt or unzip your pants, you’ve gone well beyond the 80% eating rule.

It takes between 15-25 minutes for your stomach to communicate to your brain that it’s completely full.

So if you’re eating high calorie foods, you most likely will be eating an extra 500-2,000 calories before your brain get’s the message.

By eating until you’re 80% full and learning how to enjoy your food, you will significantly reduce the amount of calories you will be eating for the day.

Yes you’re on vacation, but you will feel just as good when stopping at 80% full than you will be going overboard and eating until 100% full.

Don’t Abandon Everything That Got You Here

Remember those months of working out?

Remember how you felt?

That sensation that maybe you won’t get that ideal body. But somehow you stuck to your diet and exercise plan.

It’s ok to relax and enjoy your vacation, but don’t abandon what got you here!

Every meal doesn’t have to be filled with junk!

You can still follow your eating plan for the majority of your meals while on vacation.

Save the things you typically don’t eat as special treats. But if you treated every meal as a special treat, you will have nothing but regrets once that vacation was over.

Having some cake 3 nights out of a week long vacation is totally different than having cake, cookies, ice cream, and beer during every vacation meal!

The person, who remembers what got them here, will have a better-looking body once the vacation is over. The other will wonder what happened and repeat a vicious cycle all over again.

Be smart and don’t go crazy!

Have that perfect balance of fun and sanity during your vacation. You will feel much better on vacation and afterwards as well!

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

—————————————————

WHO IS THIS GUY??

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

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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.
Repeat

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

WHO IS THIS GUY??

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

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Just Keep Going: How To Avoid Seasonal Weight Gains & Finally Get To The End Of Any Fat Loss Diet Plan

14 Stair Workout Exercises For Work, Home or Travel

Not too long ago I was working as a personal trainer at a local gym. As I walked around the floor trying to find some potential clients, a woman approached me.

She had just signed up for personal training services and wanted to know the names of all the cardio equipment.

I explained to her that the best workout for her would involve the free weights section.

She proceeded to say that’s what she would be doing with her newly hired personal trainer (sadly not me). She was more curious about her favorite cardio machine, the Stairmaster.

A secret that most people don’t realize is that most personal trainers despise cardio machines. If you walk into any gym in America, the most out of shape people are always on cardio machines.

She seemed like a nice person, so I kept my opinions to myself and walked her over to that gym’s stairmaster.

As I explained the controls, she mentioned that this was her favorite machine of all time. She would literally walk stay on this machine for hours at her old gym.

It was at that moment that a lightbulb went off on top of my head.
As great as the stairmaster is at getting you tired, I realized I could do better.

Not necessary for her, but for all those out there in the working world. I realized something that almost everyone that works have in common.

Whether staying at a hotel, working from home or working inside a big office building, everyone seems to have access to some stairs!

The Young Engineer’s Discovery Out Of Boredom

Once upon a time, MicVinny worked as an electrical engineering for this cool government contractor project. My team consisted of 4 people.

The project revolved around using a person’s automatic brain response to detect whether or not that person recognized the image being displayed to them.

It was a pretty cool experiment!

The only problem I had with the job was that when we were not running experiments; I didn’t have much to do.

Working eight-hour days was extremely boring!

To make the day go by faster, I would go to the top of the building and proceed to walk down the stairs.

I could not get on the staircase from the ground floor so I had to go all the way to the top. I figure it was better than nothing.

MicVinny’s Top 14 Stair Workout Exercises

In the tradition of me walking down those stairs, I have put together 14 stair related workouts for anyone with access to stairs.

You can do this during your office breaks, lunch break, after work, your home, in a hotel or whenever.

The key is to understand that you don’t need a fancy expensive piece of machine to get the benefits of stairs.

Just use real stairs!!

Warning: You will definitely sweat and feel painful sensations in your legs with a side benefit of better cardio endurance, fat burning and more strength in your legs.

Stair Exercises For Cardio & Conditioning

Race To The Top

Set a timer and proceed to go up the stairs as fast as possible (but in a safe manner).

Once at the top, check your time.

Walk back the steps and repeat.

Each day, try to beat your previous best time.

If you have several flights of stairs, try small progressions. (sets of 2 flights of stairs today, sets of 3 flights next time, sets of 4 next week, etc.)

From The Bottom To The Top

Just like Race To The Top except you’re going to keep the timer rolling as you quickly make your way down to the bottom.

Once at the bottom, you’ll stop your timer and check our time.

Take a short rest and repeat if necessary.

Down Low

Some buildings have emergency doors that prevent access to stairways from the ground floor.

If you have such a situation in which you cannot access the stairs from the bottom floor, try getting into the staircase from a higher floor.

The object of Down Low is to go down the stairs as fast as possible.

Once at the bottom, take the elevator up, and repeat as fast as you can for as many rounds you want to go.

This routine is not as effective as running up stairs, but it’s better than nothing.

2 Steps Up 1 Step Down

For every two steps you go up, go down one step.

Repeat until you’re up at the top.

You will want to go at a slower pace to avoid tripping. Time yourself and try to beat your time.

3 Steps Down 2 Steps Up

Like the previous, but you will be starting from the top of the stairs.

For every three steps you go down, you will go two steps up.

One Small Step for Man

Take just one small step forward and bring both feet together.

Now use opposite foot to go to the next step and repeat.

This movement will take longer to complete but will give you a nice tension in your quadriceps

One Giant Leap for Mankind

As you go up the stairs, try to stretch your legs out so you can skip 1-3 stairs. The idea is to fully stretch your legs out.

By stretching your legs out, you will emphasize your glutes and quadriceps.

Reverse It

Walk up and down the stairs backwards. Takes some coordination and balance, but stick with it for a change of pace.

The Animal Crawl

Crawl up the stairs like an animal with all four limbs helping you up. This is an upper and lower body movement.

Resistance Stair Exercises

So far everything has been more cardio focused. These last exercises are more about using the stairs to help build some muscle.

Incline Pushups

For those who suck at push ups, use the stairs for assistance.

Go as far high as you need to go to be able to do at least 5 incline pushups.

Try to improve each time.

As you reach 15 reps, go down one stair. If able to do 15 again, keep going down…repeat until you can do 15 normal push-ups.

Stair Squats

One of my favorite squat progressions (see: 4 Simple Bodyweight Squat Progressions You Should Learn). Go as low as you comfortable can.

Seated Leg Curls

Just like the machine you will find at a gym except instead of weights you’re going to be using the side of a step for resistance.

While seating on a step, squeeze your hamstrings as you try to bring your legs towards your glutes. Squeeze for 3 – 5 seconds before releasing.

Single-leg partial squats

If you can’t squat I’ll make an exception if I see you do this one!

Go up and lateral stand on a step with your left leg. Slowly lower your right leg down until your foot is just above the ground.

Pause for 3 seconds and try not to touch the ground or the wall for stabilization. Slowly raise your right leg up in two seconds.

Repeat 4 – 8 more times. Switch sides.

Bulgarian Squats

This is like a lunge but with your back foot resting on a stair. Choose a step level that’s comfortable. Place your right foot behind and proceed to squat down with your right foot.

After doing these exercises, you’ll never look at a flight of stairs the same way again!