Twitter question of the week: How do you motivate yourself when you’re feeling lazy? Your responses follow. // I think about not being able to get into my jeans.  // I play heavy music and think of people who judge me. //  I do something totally different like play flag football or tag with my kids. // I know it’s bad but…energy drinks. // I motivate myself by hiring you. // I’m in a fitness funk every morning. I get thru it by thinking how much it would cost to buy a whole new wardrobe if I slack off.

The gym thrusts upon us all sorts of awkward social interactions. Here’s “what to do when… “

“Parties are more than just eating and drinking. The whole point of holiday ‘get togethers’ is to see people, not food— so enjoy the social aspect. Forget about eating and drinking, and try ‘being in the moment’ with the people in your life.”

My friend Susan is thinking about buying a “Parabody” home gym.  Do you have any recommendations regarding this or other brands of home gyms?  —Bob, Silverlake, CA

When it comes to weight machines for home gyms or light commercial use, Hoist Fitness does a great job. One of the big considerations on weight machines are shipping costs, and Hoist is located in San Diego. Not sure what Susan’s budget is for the gym, but this unit by Hoist does all of what the Parabody unit does, and more.

Reach & Touch Crunch

On the road, time and quarters are tight, so these six exercises require no special equipment; they’ll kick you into shape by using your own body weight as resistance.  After the jump…

As a trainer who works with TV execs and celebrities, I know staying in shape while traveling is one of the biggest challenges they face. Here are a few ideas to help you stay in shape no matter where you are.

KEEP YOUR WORKOUT GEAR PACKED. TV producers and field crew always keep a toiletries bag packed so they don’t have to re-pack for every shoot. Do the same thing when it comes to your workout gear. Always have workout stuff in the bag so you don’t have to think about it. 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. Use phone books from the hotel for weights.

WORK OUT FIRST THING IN THE MORNING. You can’t always predict an industry meeting or a business dinner (two things that happen to business travelers). An early workout will set the pace for the rest of your day and ensures that your exercise gets into your schedule.

FIND OUT ABOUT GYM PARTNERSHIPS. Your home gym membership may allow you to work out at affiliated gyms across the country. If you’re a YMCA member, you’re usually welcome at other Y’s for free. And check the hotel where you’re staying—some hotels partner with local gyms for their guests. If your gym doesn’t have clubs in other states, ask your local gym if they have guest passes for other clubs. Sometimes they’re free—sometimes they cost $10-20, but it’s still usually less than the “per visit” fee you’ll pay at a hotel gym.

PACK OR PRE-SHIP BARS & SHAKES. Avoid the unhealthy options in the hotel vending machine and pack or pre-ship your protein bars ahead of time. Fedex and UPS have ground and “super saver” options to make this less expensive than checking that second piece of luggage. For an extended trip, throw in some other things that will tide you over: energy bars, turkey jerky, nuts, protein shakes, and other things on the go. That way it doesn’t take up space in your luggage.

REWARD YOURSELF. At night, reward yourself with a tasty, healthy dinner. If you have a crazy day, you can look forward to a meal at night that’s delicious and good for you.

ALTERNATE ALCOHOL WITH WATER. If you’re compelled to drink alcohol, cut your consumption in half if by alternating each alcoholic beverage with a large glass of water. Remember, drinking alcohol works against more than your waistline—it also interrupts sleep patterns, making the sleep you get less restful.

DON’T LET STRESS DETERMINE WHAT YOU EAT. Travel is stressful. Very often, the first thing we do is we turn to something that’s very comforting. Resolve ahead of time to stick to your healthy routine. When you do have a choice at a restaurant, make healthy meal choices. Most restaurants do tend to have at least one or two options that are a lot more sensible than other options.

DRAW BOUNDARIES. There’s a point where you’ve got to say: “My life starts with me.” Don’t respond to e-mails after 6PM. Leave your cell phone or Blackberry 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.

Hey Sam! I’ve got a pool party coming up this weekend, and I’m trying to shed some fat as quickly as possible before the big event. Can you tell me exactly what I should be doing to “lean out?”
—Todd, Los Angeles

When you’re trying to shed fat quickly, there are three rules you need to follow:

EAT SMALL MEALS FREQUENTLY

You’ll boost your metabolism by eating little, evenly-spaced meals during the day. Try to get roughly the same number of calories at each meal. You need to eat a minimum of four meals, but if you can get five or six, that’s even better. The worst thing you can possibly do is to eat one, large meal per day. If you’re one of those folks who starves themselves all day and eats a huge dinner, you’re virtually guaranteeing that you’ll store all those calories as fat. You’ll never shed fat this way. By eating small meals, evenly spaced, you won’t feel extremely hungry and you’ll be less likely to over-eat.

CUT THE CARBS

There’s a lot of controversy in dietary circles about fat consumption, but I am a believer that if you cut excess carbs, you will shed excess fat. While cutting carbs, you need to raise your intake of lean, clean, quality protein sources. To drop body fat, start off by cutting your carbs in half. This will be challenging, but it works. While you do this, add more protein (25-50% more) to your diet.

Eat less, or no pasta, cereal, rice, and all sugar. Try to eat more egg whites, non-fat dairy, skinless turkey and chicken breasts, lean roast beef, and whey protein.

STAY MOTIVATED

I’ve seen many clients start a diet or meal plan, only to give up when the going gets tough. As my college piano teacher used to say to me: “Sam, if it were easy, everyone would do it.” Getting leaner and achieving the body of your dreams is not going to be easy, and it’s not instant. To make it come true, it is essential that you stay motivated.

I keep a workout journal, and in the first few pages of every journal are a list of my physical strengths and weaknesses. On page 3-4 of the journal are a list of my goals: one year, 6 months, 3 months, and one month. I read this journal often. I write down inspiring quotes that I see, and pictures of others who I admire. This has been essential to my own success.