Fitness while Travelling

I got approached a few days ago from Mike who wanted to write a guest post for FitGirlsRock in regards to fitness while travelling.

Fitness is not something a lot of people take the time to do while on vacation and not something a lot of people research before leaving for vacation. My husband and I always check our hotels before we leave to see what sorts of fitness amenities are offered.

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Anyway without further ado; here is Mike's article:

Staying Fit on the Go

Even though traveling has always been a pretty stressful experience, new airport policies have made the experience even more stressful. If you add in the extra money being spent, the time away from home, and the long layovers at the airport, the experience can quickly become overwhelming. Fortunately, many people understand that the best way to reduce this added stress is to exercise, but sadly, people do not know how to participate in any type of exercise routine when they are traveling. However, by researching your hotel and airport before you leave for your trip, you can determine if you will be able to exercise while you are away.

Workout at the Hotel

Each hotel will have different amenities that it will offer its guests. From free breakfast to free Internet access, you will find lots of things that will make you want to stay there. However, you should not neglect the fact that you will need to exercise during your trip. On a recent trip to San Francisco I was wondering how I was going to be able to balance my work schedule but still be able to get a nice workout in.  After brainstorming a few ideas, I began to browse a few review sites in order to find more information on some possible places I could stay.  I was provided with various lists of hotels in San Francisco, along with a ton of information on each individual hotel.  This made the process much easier and I was able to pick the hotel that would directly fit my traveling and fitness needs.   

If your hotel does not have any type of exercise facility, then you may have to get creative in how you will be burning off some steam, possible a light job or even a walk outside could do the trick. Also, some hotels will offer better exercise equipment than other hotels. In addition to this, some of these hotels will even offer exercise classes. The exercise classes will be very attractive because they will allow guests to socialize with the other guests, and they will also allow the guests to have a more structured workout.

Workout at the Airport

With the many screening policies at the different airports, you may find yourself spending a considerable amount of time there. By spending so much time there, you will also realize that your stress levels are at their highest when you are waiting at the airport. Luckily, airport officials recognized this as well. As a result, some airports began offering their passengers the opportunity to exercise while they were waiting to board their flights. The San Francisco International Airport and the Minneapolis-St. Paul Airport both offer different types of exercise amenities for their passengers.

Traveling is definitely a stressful event, but you can take steps to eliminate this stress. If you do thorough research and determine if you are able to exercise during your trip, you will probably         eliminate a lot of the stress that you will encounter. Therefore, whether your trip is for business or  pleasure, exercise will allow you to have an enjoyable time.

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Thanks Mike!

You can find more of Mike's blog posts at:
http://mikemanningmusings@blogspot.ca

Until next time,

The Weekly Update

Hello All,

I figure it’s about time for another update on me and my life. Although; things haven’t been overly exciting, I guess there is always something to tell.

First and foremost, I have to start by pausing with a moment of silence and prayers for my family. We just recently lost a cousin of mine who had been suffering from Lou Gehrig’s disease; also known as ALS. It has been a very sad week for us all, especially because she was still very young; only 31 years old. RIP Lisa xoxo

Lisa will be missed dearly by all who knew her and remembered fondly for the kind, young lady that she was. Gone but not forgotten!

Times like these always make you take a step back and look at the big picture. Remember we only get one life to live so do what makes you happy; try not to sweat the little things and love with all your heart.

As for myself, I have good days and bad days; still struggling at times with low energy and being tired but I am pushing through. I have another doctor’s appointment coming up to discuss my blood work results and I am going to ask for a hormone test.

I have talked to several people recently who have experienced a hormone imbalance which could also be a cause of some of the symptoms I have been experiencing. We will see what happens. I hope to figure this out soon and work on a path to getting and feeling better.

My training in this last week or so has been outstanding. I noticed a significant difference after I took a more relaxed approach to training last weekend and spent more time outside with some bodyweight workouts and cardio. It helped because I felt a little more refreshed for my first training session back at the gym this week and have been beating some personal bests again ever since.

**Box Jumps (new record): 50 in 52.5sec

**Dumb Bell clean & press (new record): 60lbs both arms (see video post from yesterday) and 65lbs right arm only

We have recently been focusing my training more on exercises which incorporate a mixture of both endurance and strength; meaning that I have been doing a lot of exercises that get my heart rate up but also include some muscle building activities.

This type of training regimen is really designed to help prepare me for the upcoming FemSport competition that I will be participating in on June 22.  Exercises include timed bench jumps and inverted rows, Olympic lifts for time, heavy tire rolls, running stairs, chin-ups, sled pulls, clean & press, lots of jumping, bike and treadmill intervals, etc. I am enjoying it immensely so far; my body, on the other hand, feels like it is always sore. No, I’m not complaining; I love it!

My eating remains the same (all clean, whole foods) and I have been consciously trying to eat more throughout the day. There is a concern that I may not be fueling my body enough compared to the intense training that I am doing. I find though that it is tough to eat more when you are just not feeling hungry. Another work in progress!

I tried some new homemade protein bars and they were a nice treat. My husband loved them and I will admit I made them more for him then me. My hubby by the way is also doing fantastic with this lifestyle now as well and there are noticeable improvements in his strength, muscle definition and overall leanness. I am very proud of him.

My trainer, Andrew, competed in the NPAA show last weekend and got first place as well as another pro card to add to his list. Way to go Andrew; you are an inspiration!

Any who, that’s about all for this update

Until next time,

Personal Best Dumb Bell Clean and Press

Last night I made another personal record on the dumb bell clean and press.

I finally, after trying for months, accomplished the 60lbs on each arm. I actually was able to get to 65lbs on my right but not on my left...YET; I will get there though.

Here is a video of my 60lbs per arm

Until next time.

Homemade Protein Bar Recipes

My husband has been asking me to make homemade protein bars for a while now. So a few days ago I decided to try a couple of different recipes.

#1) Homemade Protein Bars:

2 cups gluten free oats
4 scoops chocolate protein powder (gluten free)
Sprinkle of cinnamon (optional)
½ cup raw chopped almonds, ½ cup natural peanut butter and 1/3 cup water

Mix all ingredients together, spread into pan and refrigerate

#2) Homemade Banana Chocolate Protein Bars:

1 mashed banana

11/2 cups gluten free oats

2 tbsp ground flax seed

2-4 scoops of gluten free protein powder (I used 2)

¼ cup natural peanut butter

¼ cup organic unsweetened coconut

¼ cup coconut oil

¼ cup water

½ dark chocolate bar (Lindt 90% dark chocolate)

Mix all ingredients except chocolate together and spread into pan. Melt chocolate and spread over mixture. Place in freezer for approximately 2 hours.

Results: Both are very yummy options, however while I prefer #1; my husband prefers #2. It is nice to have some variety so having both options available is ideal. We are currently enjoying them both J

Try them out and let me know what you think.

Which do you prefer?

Enjoy!

Until next time,

The Importance of a Positive Self-Image

Have you ever heard that self-doubt leads to unaccomplished goals, depression and poor self-confidence?

Truth!

We as individuals, especially women, tend to consume ourselves with self-doubt, poor body image and ultimately low self-esteem and little to no self-confidence. So why do we do this to ourselves?

Should we blame society?

I will be the first to admit that I have been here and I still have moments where I feel like this even now. More as of late; because I am trying to come to terms with being happy with where my body is and not dwell on where I want it to be or where it was.

I mean why can’t I be confident in the fact that I am stronger and smaller than ever, that I am a healthy, fit woman who can lift more than a lot of men?

And why can’t we, as society, stop from comparing ourselves to others. We don’t know their story, yet we wish we could look like them. Shouldn’t being a unique individual with our own strengths and weaknesses be enough?  

And who cares what the scale says! Are you eating clean, giving your training all you’ve got, pushing out of your comfort zone and being disciplined? Then why beat yourself up if the scale shows a pound or two heavier. Be proud of your accomplishments. Be proud to be healthy and fit or at least on the road to getting there.

Be confident in yourself and your own uniqueness. It is always the struggles that make the best stories. Overcome those setbacks and no matter what DON’T QUIT-- Be fierce and determined enough to push through all the doubt your mind creates. Turn those I CAN’T moments into I CAN!!

Ultimately it is the mind not the body that quits. It is truly amazing how much the body can take but the mind can’t; unless you push it! Be determined, remain strong, tell yourself you can do anything-- because what the mind believes the mind achieves.

Until next time,

Remember “In this world, there is no force equal to the strength of a determined women”~FitGirlsRock

Update Time

Hello Fit People!

I believe that I am overdue for a blog update as I haven’t posted in a week. Ahhh!!

I just can’t seem to get on track and it seems as though I am getting busier and busier.

So what’s new?

Oh yes; I’m training hard for the FemSport competition and I am currently up to 44 bench jumps in 1 minute. I need to get to 50 so more practice is still required. I have been doing a lot of endurance type workouts lately, incorporated with some heavier lifting. Love! I complete cardio and my training workouts 6 days a week but since I now have my treadmill at home; cardio is so much more convenient. Also Love!

Confession: I tried starting cardio again before work but being that I have to get up at 4am (Yes I said 4am) in order to do so; I have kind of dropped that idea for now. I did it once and I felt good but I was extremely tired by the end of the day. Now I just do it right after work; normally after my training.

Clean eating is natural for me and because I feel so crappy when I don’t do it; I rarely eat things that I know will make me feel that way. I’m ok with it and I never feel deprived so it’s all good.

Health Wise; I have had blood work with no results yet but I have been feeling better and getting back to normal I think (most days anyhow). I am tired a lot but then again I am up at 4:20am every day for 9 days straight, I work for 11 hours and go to the gym for 1.5hrs so by the time I get home I am exhausted. But hey, isn’t that a normal reaction to such a long day? My energy levels seem to have come up a little which I am pleased about and my weight is staying stable where it is for now; I am trying to live with it. Struggling but trying—disappointed that I am supposed to be competing again in 3 weeks and am not but accepting that I need to listen to my body, happy that I am getting stronger and my endurance is getting better. I’ll take it!

Don’t get me wrong; I haven’t gained a huge amount of weight, just more I guess than I would like. It’s been a hard thing to accept; being that I was in such a good place in November when I competed. My clothes still fit; I am still a size 2 and my workouts and healthy habits are still topnotch. So I guess the biggest bummer is not being able to compete again right now. However, I am very determined so I will get back into it again when my body decides it is ready.

Personal Training course is coming along slowly but surely. I am studying but it is sporadic because I don’t have a lot of free time to spend on it. I am hoping to write the exam this coming summer.

My husband is doing great and I am so proud of him. He is pushing hard at the gym and getting out of his comfort zone. He has muscle and loves to show it off…lol. He has lost a total of about 15lbs. New rule in our house: He is not allowed to get abs before me.

I think that’s all the updates I have. I am highly focused on FemSport now which was 8 weeks away from yesterday. I am really looking forward to this challenge and being a part of a team is exciting!!

After FemSport, my husband and I go to Mexico for a week with my sister and her husband and then I am planning a trip home to Newfoundland in August. My intention right now is to aim to compete in the fall; crossing my fingers that my body will be ready by then.

What about you; do any of you work long days?

How was your weekend?

Until next time,

A Weekend Escape

What an amazing few days! I have been immersed in luxury, pampering and tranquility since Thursday when a girlfriend and I arrived at the Kingfisher Spa in Comox, British Columbia. It's been an incredible few days.

We have gotten our hands, feet and face pampered, taken a massage, enjoyed the hydro baths, taken naps, eaten some incredible food, drank some great wine and enjoyed the great ocean views from the comforts of our room.

There is an average fitness centre here, equipped with all the basics to fulfil my training desires, including a fabulous view of the ocean. There are also yoga classes, a pool and a hot tub. The place is just fabulous. If peace, quiet and tranquility along with a little pampering are what you need, this is the ultimate getaway.

The smell of fresh ocean air reminds me of home and the sounds of birds chirping reminds me that it is at least Springtime here. Everything is lush and green and just beautiful.

There isn't that much to do in the area; we have asked various locals and they have nothing much to tell us, but we don't care. We are here to escape the hustle and bustle, the stress and rush of Fort McMurray, work and the never ending winter.

Here, it seems, I have finally been able to relax. Through all of my pampering, I have managed to shut off my mind with no real thoughts swarming and crowding my head. This has never happened for me before and I finally feel as though, I now know what it means to truly relax. Yay me!

I highly recommend this quaint little place for anyone needing an escape and some 'me' time. The fact that there is so little to do here, makes it the perfect getaway.

Check it out and if you do end up here; breath in the fresh ocean air and enjoy the tranquility for all it's worth.

Until next time,