6 Healthy Snacks To Buy From Your Airport’s Convenience Store

“Can you please spread out your arms!”

You reluctantly proceed to comply to the TSA agent’s request.

As the agent pats you down, you start to feel a rumble in your stomach.

“Hmmm I got about 30 mins before they start boarding for my flight, maybe I should get something to snack on?”

It sounds like a good idea because you have a two hour flight ahead of you. If memory serves you right, this short flight will not offer any snacks.

Is it worth waiting over four hours for your next meal?

It’s already been two hours since your last meal. A preflight snack sounds like a great idea.

The TSA agent is done inspecting you. You pick up your carry on luggage and head towards your gate.

You decided that all you need is just one simple snack. Something light and easy that you can easily take on the plane.

There’s no need for you to buy a full meal so you bypass the restaurants. Then that’s when you see it.

The classic airport convenience store.

You look at your watch and realize that you only have five minutes to make a good choice.

So what will you choose?

Its at this point hopefully that you remember this particular article from MicVinny!
Mr. Travel Fitness is here to tell you which healthy snacks you should grab as you board your plane.

Ready? Let’s go!

Healthy Airport Snack Shopping

When choosing a healthy snack, you want to stick to some basic healthy eating rules.

To build a better body you want to emphasize protein and than balance out carbohydrates and fats for energy.

In a perfect world, when one is up (carbs or fat) the other energy macronutrient should be lowered.

Avoid sweet & salty combination

When you walk into that store, I guarantee you that the best selling items from that store (outside of water) will be something that’s sweet or salty.

Just take a step back and look at all the colors you see.

There’s a reason for all those colors!

Those colors get people’s attention and causes travelers to buy them. The more colorful the package, the greater chance of that food being unhealthy.

Avoid those colors! Focus on food quality!

When you eat salty and sweet, nothing good comes out of it. All the foods that create obesity are salty and sweet.

It’s very hard for our taste buds to handle that combination.

Foods that are salty and/or sweet trick our minds into thinking that we MUST EAT MORE!

That’s not what we want when living the healthy traveling lifestyle!

Top Snacks From The Convenience Store

Nuts

Purchase nuts that are as close to their natural state as possible!

Anything covered in chocolate, sugar and salt is a big no-no!

There are a few (very few) exceptions to the rule, but try your best to stay with natural nuts.

Good choices are:

  • Almonds
  • Walnuts
  • Pecans
  • Cashews
  • Peanuts

Avoid trail mixes!

Trail mixes are clever ways to disguise sugar with the perception that it’s healthy. They easily will sneak some calories in your system.

Trail mixes are good for hiking because you’re burning calories and might need the energy burst because it travels well.

In your case you will be on a plane sitting down. No major calorie burning will be going on during your flight.

When eating nuts just be careful not to go overboard. Nuts are very calorie dense.

Nutritional information for raw almonds
Almonds Nutritional Information

Jerky

Outside of nuts the next best airplane travel food is jerky. Whether you pick beef, turkey, chicken or pork, it’s all good.

Just like nuts, you want to avoid the sweet and sugar combination. That’s how they get you!

The teriyaki or hot & sweet spicy flavors typically contain too much fat and sugar. The reason you’re eating jerky is because of its higher protein profile.

Here’s a good example of jerky with lots of protein:

Beef jerky nutritional information

 

Here’s a jerky that’s not as ideal:
Beef jerky nutritional information

It can be hard to find the first example.  Just do your best.

A good rule of thumb is to remember that a serving of jerky should never contain more grams of sugar than it does grams of protein.

Protein Bars

I was almost reluctant to put this on here.

Mainly because there’s too many protein bars disguising themselves as protein bars when in reality they’re glorified candy bars.

Look at the info for a Snickers candy bar:

Snickers bar nutritional label

I’m sure you’ll find protein bars with less protein than that snickers bar inside airport convenience stores.

If a candy bar has a better protein to fats/carbs ratio then a protein bar, then you need to drop that particular brand of protein bars!

There are some brands out there that will actually make an effort to be healthy.

Protein bar nutritional information

Just don’t be fooled by the “net carbs” on some brand’s packages. They try to trick you in thinking that the carbs is not as high as it is.

Most protein bars have sugar alcohol in addition to sugar. It’s rare to find protein bars without sugar or sugar alcohol.

Remember that this post is all about eating healthier snack options from an airport for your flight.

If I had to choice between a bag of chips and a protein bar with sugar alcohol in it….I’m choosing the protein bar.

It’s all about making the best decision with the resources you go.

High Quality Airport Convenience Stores

If you happen to run into an airport convenience store that sells high quality fresh foods here’s some excellent food selections:

Salads

Go for the salads with lots of protein and a good mixture of veggies (in addition to the default iceberg lettuce).

Just use a tablespoon or less of salad dressing on your salad.

Hard-boiled Eggs

Perfect combination of Protein plus fat. This will leave you satisfied and full.

Fruit

This snack is meant to hold you over until you get to your destination so there’s absolutely nothing wrong with just a single piece of fruit.

Ideally you would love to have some protein with it, but eating fruit by itself is better than eating a bag of chips.

Just make sure you get real fruit! We want fruit in it’s natural state to work it’s magic.

Dried fruit is nothing but sugar with most of it’s nutrients gone.

When eating too much dried fruit, you’ll most likely end up asking yourself the classic questions that all sugar addicts ask themselves.

Stick to eating real fruit!


Next time you’re in a hurry at the airport, remember these snack foods so you can avoid falling into the unhealthy traveler eating trap.

Stay safe out there!

How To Quickly Transform Any Hotel Room Into A Gym

Here’s the situation…..

Your job has you on the road for 5 days straight.  Normally, your company has it’s employees stay at luxurious Marriott brand hotels.  Well, there’s been a slight change in plans because all of the major hotel brands in this town are booked solid!

As you look for another hotel, you realize that the only option you have is some local hole in a wall motel.  You previously had planned on working out at the Marriott’s nice gym facility. 

After arriving to this new motel you find out that:

  1. The only amenity is a continental breakfast consisting of 3 month old stale muffins! 
  2. There’s no gym!
  3. Additionally, there’s no other gym facility within a twenty mile radius of your motel!

“Oh man!  This is going to be a crappy week!”

What’s a traveler to do!!??


First off R-E-L-A-X! 

MicVinny is here to make it all better. 

No matter if you’re traveling for work or pleasure, all you need is a room.  One simple room is all you need in order to have a great workout

Don’t worry about the fancy gym equipment.  I’m here to teach you how that simple room on the road (or even in your own house) can still help you achieve a good workout.

Quick Hotel Room Observation

When you first walk into any room, look at all the objects that are around.  In a typical hotel room you will normally find the following:

  • Bed
  • Desk
  • Chair
  • Table
  • Pillows
  • Sheets
  • Dressers
  • Luggage
  • Lamps

Are all those items bolted to the floor?

If not they can be moved!  Moving the items means that you can create your own workout space.  Additionally you could use some of those objects to do some exercises with.

Creative Hotel Room Exercises

Flip the mattress

When you’re at home, you know the mattress should be flip about every 2-3 months right. You know how hard it its to flip that bad boy right?  Isn’t that the reason you take so long in finally flipping it over?

Well why not turn this “painful” chore into a great exercise game.  Take the covers off and see how many times you can flip that bad boy!  Make sure no objects that could get damage are near the bed and go to town!

See how many times you can flip it in 10 minutes.  Or set a specific amount of flips for the day like 5 flips.  Increase that number during each trip.

Don’t feel to bad about leaving the covers off the mattress if this is your last night in your room, because you’ve just helped the cleaning staff! 

(Please be sure to tip the housekeepers if you do this activity while you’re still actually staying in your room!)

Hotel Room Farmers Walk

Pick up an object and walk side to side with it in your room without putting it down.  This will work out your arms, abs and legs.  Sounds easy but the longer you do it the harder it becomes.

Depending on the shape and size you will either hold it by your side, to your chest or above your head.  Anything over your head will provide your shoulders with a great workout.

Table Inverted Rows

This comes with a warning!  If you’re a person over 225 lbs, you might want to attempt with caution.  Regardless of your size you should still be careful.  One of the best back exercises you can do is pull ups.  Unfortunately you can’t find a bar in your hotel room, so a good pull up substitute is a Reverse Row.  In this case instead of a bar we’re going to use a table or desk instead.

Bodyweight Exercise

Did you know that you had a 24/7 gym with you at all times?  It’s called your body.  It is capable of doing amazing things if you learn how to do it properly. 

Bodyweight routines are the perfect type of workouts to do inside your room.  Nothing is required excepted your imagination and ability to be humbled.

Too many folks over estimate just how strong they really are.  Doing bodyweight exercise allows you to find imbalances in your body and address key weak points.  A few days of bodyweight exercise will do you good if you do go back to your normal weightlifting routine at the gym.

Here’s a simple list of good bodyweight exercise to get you started:

Upper Body

  • Push Ups
  • Wall Push Ups
  • Incline Push UPs
  • Pike Push Ups
  • Bench Dips

Lower Body

  • Sit to Stands
  • Squat
  • Front Lunges
  • Walking Lunges
  • Stiff leg Bodyweight Deadlifts

Abs & Core

Cardio

  • Burpees
  • Jumping Jacks
  • Fake Jump rope (no actual jump rope involved)
  • Mountain climbers

Now when picking a routine, make sure you do it smartly.  In traditional workouts you try to pick your workout based on groups.

I would simple start with a workout consisting of:

  • 1 Upper body movement
  • 1 Lower body movement
  • 1 Ab/Core movement
  • 1 Cardio movement
Example bodyweight workout Routine
  • Incline Push Up
  • Forward Lunge
  • Crunches
  • Burpees

Training Style

Once you know which exercises you want to do, you now just need to figure out what style of training you will be doing in your room.  Here’s some examples:

Time Based

You pick an exercise and just try to do as many as you can during a time period.  Example:  5 mins of Push Ups

Sets/Reps

You repeat the exercise for set amount of repetitions with a break in between. 

Example:  5 sets of 10 reps.  Rest 30 secs between sets.

High Intensity Interval Training (HIIT)

HITT is geared more towards getting your heart rate up.  It’s a sneaky way to get a great cardio workout in a short amount of time.  You do the exercise nonstop for a set amount of time before taking a rest for a precise amount of time.  You then repeat.  HIIT should not last for long periods of time (think over 10-20 mins) otherwise you’ll burn out!

Example: 20 seconds nonstop.  40 secs rest.  Repeat 8x

Tabata

Tabata consists of four minutes of specific exercises done at a specific high intensity pace. 

It is not for rookies! 

You are to keep the rates on/off as prescribed to reap the cardio benefits.  If you do more than 4 mins continuously, then you’re not doing it correctly!

Example: 20 secs on  10 secs off  for 8 rounds. 

Stretching

The simplest exercise you’re probably overlooking when exercising in your hotel room is probably stretching.  One of the greatest stretching exercises is yoga.  

Yoga is a great way to stretch and get in tuned with your body while being in a hotel room.  All you need is your laptop and a good yoga site.

Here’s some good yoga sites:

https://www.doyogawithme.com/

http://www.yogajournal.com/category/beginners/

 

There’s also one more exercise you can add in for fun…….

SEX!!!!

Didn’t see that one coming did you?

This is a room is it not? 

If you have your loved one traveling with you, don’t hesitate in getting some good loving in to help burn some calories!  I think it’s an activity that you both would enjoy!

(Now if you’re traveling solo, I’m not giving you an excuse to cheat.  I KNOW how some of you think out there….)


So next time you find yourself in a crappy hotel situation, why not give these creative exercises a try!

The 12 Best Portable Travel Fitness Gear You Should Always Pack

When traveling for work or pleasure, you will not always be able to control your destination’s  workout equipment.  With so many unknowns, you will normally will be stuck playing the classic guessing game:

Will there be a gym?

Will there be dumbbells?

What types of cardio machines will you have access too?

Is there a safe place to get a walk or jog in?

Unfortunately the answers to those questions are out of your control.

But do you know what you can control?

What you pack in your bags!

When traveling it’s always better to be prepared than unprepared. Here are the top 12 portable exercise gear & equipment you should take on your next trip.

#1 Workout Shirts & Shorts

This might seem obvious but the truth is that you will always have an excuse for not working out unless you pack the right clothes. It’s amazing how not bringing the proper shirt and shorts will prevent you from attempting to workout. There’s something magical about seeing your normal workout clothes that will mentally force your mind to want to work out despite being in a unfamiliar location.

#2 Suspension Trainer

TRX suspension trainer parts laid out

One of the best inventions designed for travelers during the 21st century has to be suspension trainers. Suspension training systems allows you to use your body, physics and gravity to work your body out.

MicVinny using a TRX on a door in a hall way
Mike Using TRX

My favorite suspension trainer hands down is the TRX .  The TRX is a mobile versatile tool that will allow you to workout your entire body. This is the best portable gym you can take with you anywhere in the world!

It weights less than ten pounds and fit’s snugly into a carry on suitcase. All you need to do is have the door attachment and you’re good to go inside your hotel room.

For an even better workout, try to find a higher place to hang the suspension trainer from such as a pull up bar, basketball hoop, goal post, monkey bars, tree branch, etc.

GET A TRX HERE

#3 Pull Up Bars

If there is one exercise you could do for your upper body while traveling it is the chin up. The only problem is that it can be difficult finding a pull up bar when you’re staying at a hotel because most hotel gyms do not have them.

That’s why you should start carrying your own pull up bar!

Pull up bars can easily be broken down to fit in your luggage and then reassembled once you get to your destination. Just be aware that hotel doors are designed differently than the doors you will find in most homes due to fire & safety codes.

Check to see if the doorway will be bigger than 36 inches. If so you most likely won’t be able to use a portable pull up bar.

Please be aware that some pull up bars require you to screw them into the door frame for support. That’s ideal for your home, but not always great for hotel stays due to the possibility of damaging the room. If you are over 225 lbs, you most likely would need to screw your bar in for support.

Top Travel Pull Up Bars

  • j/fit Deluxe
  • Iron Gym Total Upper Body Workout
    • This is the bar I currently have had for the past seven years. It’s great for typical home doors but not so great for most hotels due to it’s dimensions. Also be aware of the rubber foam. It has a tendency to wear out over time. Once that rubber is gone, the metal bar will be exposed rubbing against your door frame You should place some sort of cushion between the bar and door (old clothes, socks,rags,extra foam, etc) just to protect the bar and your door over time.
  • Sunny Health & Fitness Door Way Chin Up
  • More Travel Pull Up Bar Options

#4 Ab Wheeler

This small device looks easy on the eyes but is a killer for the abs! Great mobile workout gear that’s small but does the job! Easy to break down and reassemble if needed.

Recommend: Valeo Ab Wheel

 

#5 Workout Shoes

Picture display of 15 pairs of different Vibran Five Fingers Shoes courtesy of Builtlean.com

It sucks when you go on trips and you find out you brought too many clothes. That’s one of the reasons most people forget about workout shoes. If you’re serious about getting in shape, you will want to make sure you have the proper shoes at all times!

My favorite traveling pair of shoes is Vibram Five Fingers. I use to think these were the dumbest fad shoes ever. But after buying a pair for myself, I never traveled without them!

They are the perfect cross-training weightlifting shoe because they force you to have a stable foot foundation. These shoes help build your feet’s natural mobility, flexibility and stability that traditional shoes have diminished. Additionally they are small and flexible, so they easily take up very little space in your suitcase.

I highly recommend them!

I personally wouldn’t recommend running long distances in them due to injuries that might happen. But a simple 20-45 minute walk/jog is no problem once your feet are adjusted to being inside the shoes.

Please be aware that there is a grace period of about 3-4 weeks to get adjusted to the shoes. Once you go past that point, you’ll never want to workout in a different shoe!

Search for a local store
Shop for Vibram Five Finger Shoes

#6 Golf ball/Massage Ball

Even if you’re not a golfer you might want to bring with you some sort of golf ball. Even a ping pong or lacrosse ball will due. All you want to use the balls for is for a simple muscle massage.
Nothing complicated, just roll the ball around on your sore areas. Great for everywhere and especially your neglected feet! Get your massage on while you’re watching TV in your hotel room

Here’s a great combo pack to try: Massage Ball Set for Athletes

#7 Jump Rope

Jump rope on the floor

Great simple cardio exercise that takes up almost no space in your suitcase. Master this exercise and you’ll become a lean mean fighting machine!

Recommended Jump Rope

#8 Mini Foam Rollers

This is another massage technique. Foam rollers are great for myofascial release treatment. They help soften the tissue that get’s hard from too much stress. Take care of those stress knots with a nifty mini foam roller.

Recommended Mini Foam Roller 

#9 Perfect Push Ups (or push up bars)

If you find yourself getting wrist pains when doing push ups, the perfect push up device can help. They place your arms in the correct position that allows your wrist so comfort as you go up and down.

Recommended Perfect Push Up & Push UP Bars

#10 Gliding Discs

person using pair of gliding discs under their feet

I’ll admit that these are new to me. I’ve seen several people use them in the gym, and I can see why they would make great travel workout gear. Glides allow you to slide across the floor. So movements like push ups, lateral slides, lateral squats, mountain climbers, etc can be completed with these simple devices.

Recommended Gliding Discs

 

#11 Resistance Bands

Black man flexing while using Resistance bands with handles

If you can’t afford a suspension system, resistance bands are the next best thing. Use your body or wrap them around objects (door handle, pull up bar, bench,bed frame, etc) and get a good pump in.

Get a variety of colors/resistance types so you can get a good workout in for whatever body part you chose.

You have resistance bands with tubes or the rubber band types. Both are excellent choices.

Recommended Resistance Bands

#12 Travel Yoga Mats

Yoga is a simple overlooked exercise you can always do in the comfort of your room. Bring some mats to be prepared. Even if you don’t do yoga, you can still do some floor exercises using travel yoga mats.

Recommended Travel Yoga Mats

How To Keep Your Strength During A Long Business Trip

Imagine being home for two months straight.

You have yourself on a dedicated workout plan and seeing excellent results when you look in the mirror. You’ve also improved your strength in the bench press and squat by over twenty pounds. You feel ecstatic!

Then your happiness starts to go away. The world comes crashing down on you because you find out that there’s a five day business trip you must go on.

“I guess I can kiss my muscles goodbye!”

That is the mindset of most people when they travel. They fear that when they go on their business trips they will have to start all over once they get back.

Do you currently have that same problem?

When travel is a frequent part of your life it becomes very easy to make up excuses for not getting in shape at all. Those traveling excuses starts a viscous cycle of either being fit and healthy or just being miserable and unhealthy.

To those who care about getting stronger, long trips feel like a death sentence to their progress.

I don’t want you to feel that way anymore! I’m here to help you with some tips on how to keep those muscles strong during long business trips.

What Is Strength?

Let’s make sure you first understand what strength is. Too many people get strength and hypertrophy (muscle building) confused. When talking about pure strength you are talking about the most weight you can lift for a certain amount of reps.

The term 1RM is short for one rep max. A 1RM is the max amount of weight you can lift for one rep.  Besides 1RM, you’ll also see 3RM or 5RM. Those are just short for your 3 rep max or 5 rep max.

When testing your strength you don’t always have to figure out your exact one rep max by only lifting super maximum heavy weight. It is much safer to choose a slightly lighter weight that you feel you can do for 3-10 reps before reaching failure.

When following that route, you can use a simple One Rep Max calculator to estimate your 1 rep max.

Here’s a great one rep max calculator

Types of Strength

There are two types of strength: Absolute strength and relative strength. Absolute strength would be the greatest amount you can lift at one time aka One Rep Max.

Relative strength is the maximum force a person is able to exert in relation to his or her body weight. If doing math it would look like this:

Relative Strength = absolute strength / bodyweight

It’s important to know the difference because as your body weight increases or decreases, you relative strength should get better not worse. If your relative strength gets worse, then you probably have too much weight (most likely fat) on your body.

Make Sure You Rest

Because of the high demand strength workouts take on the body, you need to make sure you get plenty of rest between sets. Resting anywhere between 2 – 5 minutes is good when lifting close to your maximum strength numbers.

The number of reps for strength should ideally be between 4-6 reps at an intensity that’s 70-90% of your One Rep Max.

What Are You Really Trying To Do?

Now that you know what strength really is, you now need to ask yourself if your goal is really to keep your strength, keep your muscles or just maintain your fitness progress?

It all comes down to reversibility. Reversibility simply states that your muscle will go away at half the rate it was gained.

Let’s say that you were consistently weightlifting in the gym for three months and gained 1 inch on your biceps. You then had to go on a trip in which you had absolutely no way to workout for three straight months.

How much would your muscle shrink after the trip was over?

Reversibility states that the muscle goes away at half the rate it was gained. So if it took 3 months to gain 1 inch, in 3 months you will only lose 1/2 inch.

Remember that’s IF YOU DID ABSOLUTELY NOTHING!!

How does that make you feel?

It’s not as bad as you thought, is it?

But remember that was for muscle size, what about strength?

It’s inevitable that if you take fa few weeks off from lifting heavy, that you will not immediately be able to lift those same heavy weights immediately. It will take a few sessions before you get back to those numbers.

If you did absolutely nothing, then yes you would be starting at ground zero. But that’s not what you are going to do from this point on!

What To Do While Traveling

Remember that something is always better than nothing. Even though strength and hypertrophy taps into two different energy systems, focusing on hypertrophy can still allow you to keep your muscle size while on long business trips.

When lifting for hypertrophy the plan is to increase the muscle size not necessarily the strength. It’s all about isolating the muscles and letting the muscle do the work in a controlled fashion. When lifting for strength your goal is simply to get that weight moving by any means necessary. The weight used during hypertrophy doesn’t matter as much.

When stuck in hotel gyms, this can be a good thing. You don’t have to worry about not having those big barbell weights because you’re going to be focusing on perfecting your technique.

While taking things slowly and focusing on your technique you’ll start discovering imbalances. Doing unilateral movements will help you identify weak points while you’re traveling. This will help out when you get back to your normal strength routine.

Now if you’re lucky enough to find a gym near your hotel, by all means go for it! If that gym has the equipment you need to do a strength focused workout, then do it!

Just be sure to set realistic expectations. If you know you will have a busy work schedule and that your diet might be slightly off then normal, go into the situation with the mentality that your job is to maintain your current strength level.

If you can come back from your trip in the same condition (or better) than you started. That’s a MAJOR WIN!!

Strength training is not a sprint, it’s a marathon! You have to think about the long term not just the short.

For those who cannot find a good gym near your hotel, I encourage you to embrace hypertrophy training so you can keep your muscle size. You will not be pushing big weights, but remember the principle of reversibility.

By doing some activity, your body will not be losing muscle or strength as fast as it would if you would be doing nothing.

Remember something is always better than nothing!

Stay strong my friends!

Quick Summary

Hypertrophy training = Make Muscles Bigger

Typical Hypertrophy Setup

  • Sets: 3-5
  • Reps 8-12
  • Short Rest (20 – 90 secs)
  • 70-80% of One Rep Max

Strength Training = Make Muscles Do More Work

Typical Strength Setup

  • Sets: 2-5
  • Reps 1-5
  • Long Rest (2 – 3 mins)
  • 80-95% of One Rep Max

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!