“Human beings are funny. They long to be with the person they love but refuse to admit it openly. Some are afraid to show even the slightest sign of affection because of fear. Fear that their feelings may not be recognized, or even worse, returned. But one thing about human beings puzzles me the most is their conscious effort to be connected with the object of their affection even if it kills them slowly within. “—Sigmund Freud
Suspension training (also known as TRX) provides an intense workout by combining body weight with free, full range of motion (ROM). It has the side benefit of being virtually weightless — very little equipment is required. In this clip, client Arshavir is trying to extend his ROM and strengthen his core by trying the suspended tuck.
If you, or someone you love, has difficulty with balance, here are a few easy exercises which will help your confidence and prevent falling. It’s important that you feel safe when you work on balance, so that you don’t fall. If your balance isn’t good enough, stand behind a sturdy chair.
March gently in place, lifting only your heels off the floor. When that becomes easy lift the heels and toes off the floor very slightly as you march in place. As your balance improves, lift your feet higher off the floor.
Raise slowly up on your tip toes, then go back on your heels. The knees are kept straight, but not locked.
Step to the side with your right foot, then bring the left foot next to the right foot. Step to the side with the left foot, then bring the right foot next to it. Repeat several times. As your balance improves, take a larger step to the side.
Stand up tall. Keeping your torso straight up and down, and your feet flat on the floor, bend your knees and hips slightly, sinking downward. Then straighten your hips and knees and stand back up straight. Repeat several times. As your balance and strength improve, bend you knees a little more. (If you have knee pain, stop the exercise.) ~Sam Page
Realizing that my health doesn’t start with my body, but is actually a reflection of a dynamic ecosystem of various parts, is one of the biggest discoveries I’ve made this year, and it informs every part of my life. I’ve come to understand that true health is an essential balancing act of creative expression, spiritual connection, mental health, a positive living environment, financial well being, a healthy sex life, and a professional life in which we are flourishing. (Of course, a healthy body is one aspect of this ecosystem). The best thing I can do for my health—and my life, is to be unapologetically me, to listen to my inner pilot light, and allow its radiance to illuminate the world.
For nearly a decade, I’ve specialized in training entertainment execs and celebrities, so I know that staying in shape while traveling is one of the biggest challenges they face.
It’s also the single most important thing they can do for themselves. Why? Because exercise enhances performance. It sharpens your game. By putting in a concerted effort to take care of your body on the road, you’ll reap countless rewards: better sleep, more energy, boosted mood, less jet lag, more mental acuity. Oh, and you’ll look better, too.
Here are 11 practical ways to help you stick to your fitness goals when you travel:
KEEP WORKOUT GEAR PACKED AT ALL TIMES. Producers and crew often keep their toiletries in a separate, ready-to-go bag, so they don’t have to re-pack for every shoot. Do the same thing when it comes to your workout gear. A pair of gym shoes can double as running shoes, a shirt made of moisture-wicking fabric, some shorts and a light jacket will usually do the trick. Pack a jump rope for a great cardio workout. If you feel more adventurous, throw in some resistance bands.
PACK WORKOUT CLOTHES IN AN EXTERIOR POCKET of your bag, so you don’t have to dig around looking for it when you arrive at your destination. This sets you up for success.
WORK OUT FIRST THING IN THE MORNING when possible. An early workout accomplishes two things: it sets the tone for the rest of your day, and it ensures that exercise gets on your schedule. Because you can’t always predict those last-minute meetings and business dinners. Personally, I know that the longer I wait to work out—the less likely it happens (unless you have a trainer).
CHOOSE HOTELS WITH GYMS. One of my favorite websites, http://athleticmindedtraveler.com gives expert recommendations on hotels in cities around the world based on their gyms and fitness offerings. If they do not have a gym on site, ask the manager if the hotel partners with a local gyms for guests.
SET UP SESSIONS WITH A TRAINER IN ADVANCE. Call the concierge ahead of your check in date to set up a session with a qualified fitness professional. If you’re going to be in a city for a week or more, booking some sessions with a great trainer can shake up your routine and keep you motivated while you’re on the road.
FIND OUT ABOUT GYM PARTNERSHIPS. Your home gym may allow you to work out at affiliated gyms around the world (e.g., If you’re a YMCA member, you’re usually welcome at other Y’s for free). If your gym doesn’t have clubs in other cities, ask the local gym if they have guest passes.
PRE-SHIP THE FOOD YOU NEED. Eliminate the option of eating poorly by packing or pre-shipping protein bars or shakes ahead of time. Fedex and UPS have ground and “super saver” options to make this less expensive than checking a second piece of luggage. For an extended trip, throw in some of your workout gear (a set of TRX straps, or resistance bands). That way it won’t take up space in your luggage.
REWARD YOURSELF at night with a tasty, healthy dinner. That way, when you have those crazy days, you will be looking forward to a delicious meal at night that’s both healthy and enjoyable. Red wine is encouraged!
ALTERNATE ALCOHOL WITH WATER. When you drink alcohol, you can automatically cut your consumption in half simply by alternating each alcoholic beverage with a large glass of water. Alcohol works against more than your waistline—it also interrupts sleep patterns, making the sleep you get less restful. And the importance of good sleep when traveling is huge.
TRY NOT TO EAT YOUR FEELINGS. Moving is life’s second most stressful event—and travel is stressful for many of the same reasons. When under stress, we turn to food that’s familiar and comforting. Resolve ahead of time to stick to your healthy routine. At a restaurant, make healthy meal choices—you can do it with a little extra effort.
DRAW BOUNDARIES. When you’re at the top of your game, there’s a lot of pressure—still, you’re a human being, andthere comes a point where you’ll say: “Fuck it—my life starts with me.” Don’t be afraid to ask for what you need. I’ve often observed that my most successful clients are those who draw boundaries and enforce them. Don’t respond to e-mails or text messages after a pre-determined time. And unless it contains your music playlists, leave your smartphone behind for the duration of your exercise time. The world won’t come crashing down. And you’ll feel better because you took charge of your life.