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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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!

3 Simple Ways To Increase Productivity While Being Stuck In Traffic

Looking for ways to increase your daily productivity?

If you live in a town like mine, most likely you have to deal with rush hour traffic each and ever single day!

Living in the DC, Maryland, Northern Virginia (DMV) area, most people spend an average of 1.5 – 2 hours every day commuting back and forth from work.

That’s about 10 hours every week!

How have you been utilizing all those hours?

In today’s video post, MicVinny gives you several suggestions on how you can start making those lost hours more productive.

Instead of honking that horn and being frustrated, it’s time to flip the script and make those hours work for you instead of against you!

 

Traffic Productivity Video Highlights

  • The misery of being stuck in traffic
  • Getting those wasted traffic hours back
  • Listen to podcasts to help build skills
  • R-E-L-A-X
  • Catch up on that book you’ve always wanted to read
  • Using your local library for free audiobooks

 

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How To Build Positive Momentum For Those Unavoidable Rough Days

Ever have a day where you were just flat out exhausted?

As the evening approaches, you are faced with a critical decision……Do you have enough energy to workout at the gym or should you just skip your workout?

Or how about whether you’re going to eat that healthy meal or cave in for some cheap, easy fast food?

We all are faced with easy decisions every day that add up over time.

In today’s video post, MicVinny tells you why it’s important to find your one constant so that no matter how you feel on a particular day, you can keep building momentum towards your overall fitness goals!

Video Highlights

  • Identifying your life’s patterns
  • What’s your excuse?
  • Stop convincing yourself that you’re tired
  • All it takes is one small positive thing to build positive momentum

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!