If you travel regularly for business (or pleasure) you may find it hard to stick to your fitness routine. Not only that, but once you have stopped your routine because of travel, it may be difficult to get back into it when you get home. The next thing you know, you have stopped working out for months, and now you have to start all over again.
It doesn't have to be that way. With a little planning you can either stick to your current routine, or create a special workout just for travel. It’s totally doable. Your Amarillo personal trainer can help you create a workout that you can do right in your hotel room.
How Can I Stay Fit While I Travel?
Many hotels have gyms available for guest use. You may not always have a say in where you stay, but if possible, choose a hotel with a gym. This will allow you to keep your current routine intact. Another idea is free passes. If you know where you’re going to be ahead of time, arrange for a "trial membership" of a local gym near your hotel.
If the gym just isn't possible, don't worry. You can get an effective, total body workout right in your hotel room.
How Can I Exercise Without A Gym?
One of the best ways to do this is with body weight strength training. Your Amarillo personal trainer can give you some tips and help you design a workout that is right for you. Some basic exercises that can help you stay fit are:
Push-ups. This is a basic exercise that shouldn't be overlooked. It works your upper body and your core.
Squats. Squats can be done anywhere as well, and work your lower body.
Burpees. This whole body exercise combines strength training and cardio to blast calories and get your heart rate up.
Another option is resistance bands. These are great because they are lightweight and you can pack them in your suitcase to take anywhere. There are a multitude of exercises you can do with resistance bands, and they are a good substitute for your current gym workout. You can use them to do squats, presses, rows and more.
Finally, don't overlook the great outdoors. You are in a new town, why not explore it? Leave the hotel room and go for a brisk walk or a run. Find a nearby park or other location and do your strength training outdoors.
If you’ve been struggling with fitness, and aren't sure where to start, contact Ralph Roberts at the Downtown Athletic Club. He’s an experienced Amarillo personal trainer and has helped many people just like you reach their fitness and health goals.
When you imagine a fit, healthy body, several things come to mind. One of them may or may not be well-toned calves. Often, what comes to mind is washboard abs, or firm glutes. Calves may not get as much press, but they are a factor, and often something we notice right off when someone is wearing shorts or a skirt. Well-toned calves are attractive on both men and women, and are very attainable with some targeted exercises.
There are usually one of two problems people have with their calves: Either they are too skinny with no muscle tone, or they are too big. If you feel your calves are too skinny, then do the slower, tougher reps. If you want to slim down your calves, do the faster, easier reps. Here are 5 calf-toning exercise that will get your legs strong and shapely in no time:
1. Single Calf Raise
This is one of the best ways to target your calf muscles. Stand on a low step with one foot. Hold on to something for balance and raise and lower yourself slowly.
2. Double Calf Raise
This is also good, but it distributes the weight evenly on both legs. This is better for more and faster reps. Always remember to hold on to something so you don't lose your balance.
3. Jump Rope
Great way to work the calves and get some cardio in. Aim for about two minutes, and if you can't do that right away, no big deal, you will work up to it.
4. Take The Stairs
Any chance you have to skip the elevator and take the stairs, do it. Stairs not only works your calves, but also the rest of your legs and burns calories, too.
Squats are one of the best exercises for toning, shaping and strengthening your lower body. This move helps tone your calf muscles and shape up your hamstrings and glutes.
Doing a combination of calf raises, cardio activity like jump rope, and squats and lunges are great ways to shape and tone your lower body and burn calories while you're at it.
If you have specific fitness goals and are having trouble getting there, or you are new to fitness and just don't know where to start, a personal trainer can help. Ralph Roberts has been training people just like you for years, and can tailor a personal fitness and nutrition program just for you, your goals and your lifestyle. You will get the benefits of one-on-one support and motivation that can help you break through resistance and start getting the results you want. Find Ralph Roberts at the Downtown Athletic Club.
Fitness is more than just lifting weights, losing weight and getting toned. A well-rounded fitness routine improves and maintains the health of your cardiovascular system. This is extremely important. If your cardiovascular system isn't healthy, you aren't healthy. But, getting a good cardio workout doesn't have to mean high impact activities that can be hard on the knees and joints.
What Is Low-impact Cardio?
Low-impact cardio is exercise that raises heart rate and gets your blood pumping without putting too much pressure on your body. Examples of high-impact cardio would be running or jumping. There are plenty of exercises that you can do to get your cardiovascular system in shape without hurting your knees or other parts of the body.
What Are Some Low-impact Cardio Options?
Whether you want to give your body a rest, or you need to avoid high impact exercises for other reasons, here are some low-impact activities you can do to get in shape:
1. Walking. This is first on the list because it is one of the best things you can do. The human body is meant for walking. Walking is suitable for just about any fitness level and is good for your heart as well as your body. If you want to turn up the heat a bit, try walking uphill or walking with hand or ankle weights.
2. Swimming. Swimming is a great way to work out your entire body and get some cardio in without putting any pressure on your joints.
3. Yoga. There is a yoga routine for just about any fitness level, from beginning to master. Gentle, easygoing yoga is good for the body and mind, and if you want to work up a sweat, there are some pretty intense types of yoga that will give you a serious workout that is still easy on the joints.
4. Cycling. Whether you take your bicycle and hit the road, or you hit the stationary bikes at the gym, cycling is a great way to get your cardio in.
5. Rowing. Again, this can be done at the gym, or on the water. This is a surprisingly vigorous workout that puts no stress on your joints.
6. Elliptical machine. If you really want to work up a sweat, this machine is the one to do it, and it's gentle on the body.
Exercise doesn't have to be hard on the body to be effective. If you have specific fitness goals, but don't know where to start, a personal trainer can give you the guidance you need. Ralph Roberts at the Downtown Athletic Club has been working with clients for years, helping them get fit and stay motivated.
The medicine ball is not a new invention, in fact they have been in use in one form or another for over a thousand years. The earliest medicine balls were animal skins filled with sand. An Amarillo personal trainer can assist you in developing a workout to get you in your best shape, including workouts you can do at home, like these.
How Do I Use A Medicine Ball?
First off, you must be careful. They are heavy, and can actually hurt someone -- or damage your flat screen television if you lose your grip. Your personal trainer can help by showing you the proper form, and making sure that you’re using the right weight.
1. A good beginner move is the shoulder press. Although fairly easy, you can up the difficulty with a heavier ball. Holding the ball in front of your chest, about level with the sternum, extend your arms upward to the ceiling, then lower and repeat.
2. For an effective abdominal workout, try straight leg sit ups. Lie flat on a mat, with your medicine ball in both hands. Hold your arms out straight, so that the ball is above your hips. Now, raise your legs straight up, so your body looks like an "L." Lower your legs slowly and repeat.
3. Push ups take on a new twist when you add the medicine ball. You will start in the traditional push up position, with your palms flat on the ball. Lean forward until you are in a plank position. Lower your chest to the ball, keeping elbows tucked at your sides. Repeat. Keep your core tight and your body straight.
4. For a toe touch, lie back down on the mat, again with the medicine ball in both hands. With the arms extended over the head, raise legs up (feet together) to form that giant "L" again. Now, bring the ball back up over your head, raising up to touch it to your toes.
5. Try a Romanian deadlift. Stand with legs shoulder width apart, knees slightly bent. Keep medicine ball in both hands. Lean forward at the hips, extending your left leg behind you. You should now be forming a straight line with your body, parallel to your extended leg. Reach the ball out ahead of you to extend the line further.
6. Also try this one: using a stability ball, lie face up, knees bent and flat on the floor. Extend arms, holding the ball to the ceiling. Shifting the ball to the left hand, slowly lower until left arm is parallel to the floor. Switch to right arm.
7. You can also do bicep curls with the ball, and a number of other exercises.
Your personal trainer can help you choose the workouts that are best for your level of fitness and weight loss goals. Ralph Roberts, a personal trainer in Amarillo, has been helping people achieve their best fitness and health for several years. Contact him to find out what he can do for you.
Most people want to be fit and healthy. You may feel that if you don't have time to go to the gym, you’re out of luck and can't exercise and get in shape. It can be tough to find time for the gym when you work a full day and then have to come home to dinner, errands and other activities. When you work with an Amarillo personal trainer like Ralph Roberts, he will work with you to create a workout routine that takes your lifestyle and schedule into consideration.
The good news is you don't necessarily need to spend a bunch of time at the gym to get an effective workout. There are plenty of exercises you can do right at home that can get you toned and fit. So, take a few minutes for yourself, and try this quick workout in your living room, bedroom, or even your kitchen while dinner is cooking.
1. Jumping jacks
Jumping jacks are great to warm up and burn calories.
The pushup is often overlooked, but it is a powerful exercise that tones not only the upper body, but the core as well. The exercise can be modified in a number of ways, and can be made easier for beginners by dropping the knees. This exercise is great for men and women alike.
Squats work the legs and glutes, and also your core. Keep your upper body straight, and tighten your abdominal muscles for best results. Make sure your knees do not extend over your toes. This is another exercise that can be modified. For example, you can do a plie squat, where you plant your feet further than shoulder width apart and point your toes outward.
This is a challenging exercise that tones your body and burns plenty of calories.
5. Mountain Climbers
Like burpees, mountain climbers are a great calorie burning exercise.
Lunges are great for shaping and toning the lower body. They are effective yet easy to do.
A deceptively easy exercise that is actually pretty tough to hold. Planks are a great way to work your core and tone your body. Start with 30 seconds and work up from there.
Crunches work your upper abdominals. Be sure not to strain your neck while doing them by keeping your eyes on the ceiling.
9. Ab Pulse Ups
Engage and tone your lower abdominal muscles, which are often underworked. Lie flat on your back, hands under your butt. While tightening your core, raise legs up until they are at a 90 degree angle. Pulse your legs up further, squeezing your muscles. Do not bend legs.
10. Jump Rope
Another good cardio favorite that you can do at home.
Ralph Roberts is an Amarillo personal trainer who has helped many busy people find time for fitness and health. If you are looking for an trainer, you can find Ralph Roberts at the Downtown Athletic Club.
Lower back pain is a problem that millions of people live with everyday. Sadly, most people who suffer from this problem don't realize there are things that can be done to reduce or even eliminate it. Most people simply ignore it, suffer through it, or rely on pain medication to cope with it.
What Causes Lower Back Pain?
There are a number of factors that are responsible for this condition. The lower back supports the entire upper body, so it works hard and is under a lot of stress. Poor posture, sitting for long periods of time, manual labor, weight gain and other lifestyle habits can cause the conditions that result in pain and discomfort.
Strengthening the lower back muscles is one of the best ways to prevent or reduce pain. Keeping a healthy weight, practicing good posture and avoiding sitting for too long can all help alleviate back pain.
What Exercises Help Lower Back Pain?
1. Hip Bridge
Lying on your back with feet flat on floor and legs hip-width apart, lift hips while squeezing buttocks to create a straight line from knees to shoulders. Keep arms relaxed at sides. Do about 10-12 repetitions.
2. Side Planks
Lying on your side, with your body in a straight line, lift your hips off the floor. Hold this position for about 30 seconds. You should be resting on your elbow, which should be directly underneath your shoulder.
Basic lunges are a great overall exercise that also strengthens the lower back. Keep your back straight during the exercise, and your abdominal muscles engaged. Always remember not to extend your knees over your toes.
4. Bird Dog
Start out on all fours. Keep your knees and hands about hip-width apart. Contract your abdominal muscles by pulling them in towards your spine, but keep your back neutral. Extend one leg straight behind you, and your opposite arm straight out in front of you. Hold this position for a few moments. The key is to build balance, which strengthens your lower back muscles.
5. Standard Planks
This is more of a core exercise, but it needs to be on the list. Why? Because the plank strengthens the core, including those deep abdominal muscles that are often neglected. Strengthening your core helps support your back and improve your posture.
Getting in shape is not just about looking good, although that is a bonus. It’s also about feeling good. A healthy, strong body is more likely to be a pain-free body. When you regularly practice health and fitness activities, you have more energy to do the things you want to do.
It can be hard to start and maintain an exercise regimen. If you’re having trouble getting motivated, or you don't know where to start, a personal trainer can help you.Ralph Roberts has been working with people of all ages and fitness levels and has years of experience. You can find Ralph Roberts at the Downtown Athletic Club.
Swimsuit season isn’t over yet, and who doesn’t dream of having a six-pack? If you are looking to get some definition in your ab area or flatten your stomach, try this 25 Day Ab Workout. This simple workout plan, which includes daily exercises of planks, push-ups and sit-ups, is easy to do at the gym, at home or on the go. Plus, it only takes a few minutes.
After 25 days of consistently sticking to the workout routine, you should definitely see a difference in the definition of your abs, core strength and how you feel in general. Don’t forget that getting in shape isn’t just about exercising. You must keep your diet in mind. Combining regular exercise and proper nutrition is one of the most effective ways to get fit.
If you really want to amp up your results from this ab challenge, eliminate fried food and alcohol from your diet and do at least 30 minutes of cardio three times a week.
Want to share your progress? Then post a photo of your results on Ralph Roberts’ Facebook page!
Cellulite. Most women shudder at the mention of this common occurrence. Cellulite happens in many women, and if you ask them, they’ll tell you that they would love to get rid of it. Cellulite affects women of all shapes and sizes, and does not always mean you are overweight. Regardless, if you are one of the millions of women who has cellulite, you want to get rid of it.
What Causes Cellulite?
Cellulite is basically fat deposits beneath the surface of your skin, generally found around the upper thighs and buttocks. Genetics appear to play a role in it, as well as poor diet and lack of exercise. Another contributor are toxins. Toxins are often stored in body fat to protect your organs. As a result, they accumulate and encourage more fat deposits to store the toxins.
How Can I Reduce The Appearance Of Cellulite?
Reducing cellulite requires multiple steps that add up to help reduce the amount and appearance of cellulite, and discourage more from forming. Here are some steps to take:
Drink Plenty Of Water
Drinking water benefits your overall health. It helps facilitate weight loss, and aids in flushing toxins out of your body. Not only that, but keeping yourself hydrated gives you more energy and helps curb hunger.
Fat Burning Exercise
Regardless of your current weight, exercise is a good way to help minimize cellulite. It isn't about toning up, it is about burning fat. The cellulite may take longer to burn than the fat on other parts of your body, so you need to be patient and persistent. Breaking a sweat is a good way to not only burn calories and fat, but also helps flush out those toxins.
It isn't just about cardio, either. Yes, cardiovascular exercise is an important part of fat loss, but you also want to build muscle. Muscle helps burn calories and fat, even while the body is at rest. Doing a combination of cardio and strength training will give you much better results. If you have never done any kind of strength training before, seek out an Amarillo personal trainer to help you build a personalized workout that works for you.
Eat Healthy Foods
Namely, lots of fruits and veggies. Cut back on unhealthy fats and simple carbohydrates.
Skin Brushing And Massaging
Also known as "dry brushing" massaging the skin in affected areas can help break up fat deposits. You can do this several times a week.
An Amarillo personal trainer can help you achieve your fitness goals, whatever they may be. Ralph Roberts at the Downtown Athletic Club can give you the support and individual attention you need to stay focused and see results.
Most people have at least one area of their body they would like to improve. Some common ones include arms, the tummy and the butt. This last one is pretty common. Who wouldn't love to have a shapely, well-defined rear end? The good news is that anyone can improve their rear view with some targeted exercises.
What Exercises Can Improve My Butt?
The butt is comprised of three muscles. The gluteus maximus, the gluteus medius and the gluteus minimus. Working these muscles can help improve the overall shape of your butt, and not only that, it will improve the strength in your lower back, hips and legs.
It’s important to note that although anyone can improve their butt, everyone's body is different. If you are looking to magazine covers for inspiration, make sure to keep your expectations realistic. With that said, here are five moves to firm and lift:
Squats are one of the best exercises for your butt. What makes them so great is that they work, and they are easy to do. Not only that, but there are many variations to this exercise. You do not need any special equipment to do them, however, you can incorporate weights or resistance bands to make them even more effective. Here are three squat exercises that you can do:
These are another glute-busting exercise you can do. Stand with feet shoulder width apart and lunge forward with your left leg, slowly lowering yourself down, bending both knees. Push back up, and repeat with your right leg. As with squats, there are several variations.
This is an easy exercise, but it is effective. Lie on your back, knees bent and feet on the floor about hip-width apart. Slowly raise your spine off the floor, tightening your glutes and hamstrings until your body forms a diagonal line from your shoulders to your knees. Return to your original position and repeat.
You can do this outdoors, or indoors on a treadmill. This is a great way to get some cardio, too.
You can do this standing or laying on your side. Extend your leg behind you in a slow, controlled motion while tightening your glutes and keeping your torso straight.
If you have a specific fitness goal, a personal trainer can help you achieve it. Ralph Roberts is an experienced personal trainer in Amarillo who can give you the direction and motivation you need to achieve your goal.
If you find yourself making frequent trips to the playground with your kids, don't just sit there. Use that time as an opportunity to get in a good workout. The park or playground is a perfect setting to get some fresh air and exercise at the same time.
What Kind Of Exercises Can I Do At The Playground?
Body weight exercises are a great way to get in top physical condition. Many of these moves are recommended by an Amarillo personal trainer as part of an effective daily workout.
1. Static pull-up
Most playgrounds have "monkey bars" that are perfect for pull-ups. If you aren't able to do one right away, keep at it.
2. Bench push up
Park benches are great for push-ups. Place your hands on the back of the bench, keep your body in a straight line, tighten your core and do 15 to 20 reps. Also, you can use the seat part of the bench for push-ups. Keep your toes on the bench and your hands on the ground.
3. Hanging knee tucks
Go back to the monkey bar, and while you are hanging, bend knees in front of you, feet off the ground. Draw one knee up to your chest, then slowly lower it back down. Repeat with the other knee. Try to do 15 to 20 reps.
4. Body rows
You can use the swings for this one, just make sure that you wait your turn. Stand facing the swing and grasp each chain. Lean your body back at a 45 degree angle. Engage your arms and chest, pulling yourself towards your hands. You can increase the difficulty by leaning at a higher angle.
5. Slide sit-up
You can use a playground slide just as you would an elevated sit up bench at the gym. Lie down backwards on the slide, head pointed toward the bottom. You can hook your feet around the top of the slide for stability.
Of course, this is just a short list of ways to use standard playground equipment for a good body-weight workout. Don't forget that you can also use the park for walking, jogging and doing other exercises, such as body weight squats, standard push ups, lunges and the like. When the weather is this nice, it's a shame to confine your workout to the gym. Go outside and play.
Finding An Amarillo Personal Trainer
For those who need some guidance either starting a fitness routine, or keeping one going, a personal trainer may be the answer. Ralph Roberts has been training and assisting people in reaching their goals for years. As an Amarillo personal trainer, Ralph Roberts can be found at the Downtown Athletic Club. He can tailor a personal fitness plan just for you, and offer support, encouragement and motivation, as well as a personalized fitness plan. If you are looking for an Amarillo personal trainer, contact him today.
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