Time Management and Fitness for Frequent Travelers

No matter how well you do at establishing a healthy routine at home, travel can make a healthy lifestyle difficult. Research indicates that frequent travelers tend to have poorer overall health than those who stick closer to home. Furthermore, those who spend 20 or more days per month traveling have far higher obesity rates that those who travel for less than a week each month.

Fortunately, you can take steps to keep yourself healthy no matter how much you travel. All you need to make sure you get good exercise when traveling is a little advance preparation and some self-awareness.

Before you leave for any trip, do a little research about your destination. Learn what fitness amenities hotels in the area offer. If you are responsible for booking your own accommodations, pick a hotel that offers amenities that suit your fitness preferences. On my most recent vacation to Maui in Hawaii I was able to book a great hotel by simply researching on the Internet. I found a list of Maui hotels where I could scroll through and see which amenities offered were the best for my needs. Some hotels offer running trails for guests. Others have fitness sessions for guests or in-room yoga and fitness videos. If you belong to a health club, find out if you can gain access to a gym where you will be staying.

When packing, be sure to bring along loose, comfortable workout clothes. Also, take your water bottle along because staying hydrated is one of the most important aspects of fitness. Finally, consider packing portable fitness equipment such as an exercise band that will help you get a powerful workout in limited time and space.

En route to your destination, be sure to get a little exercise in your seat. Doing basic in-flight exercises will help eliminate common discomforts such as stiffness, cramping and swelling. Simple ankle rolls, shoulder shrugs, knee lifts and side stretches will make a big difference on how you feel on arrival.

During your trip, be realistic about your personal fitness. You probably won’t get a chance to work out for an hour or more each day. You can, however, take advantage of the time you have to maximize your personal fitness. Little things like taking the stairs instead of the elevator will help burn calories and keep your metabolism up. If you have a particularly busy schedule, take advantage of short breaks between meetings to burn off a few calories with some sit ups, pushups, lunges and basic stretches in a restroom or secluded spot. By being mindful of your opportunities, you can succeed at maintaining your personal fitness wherever you go.

Tetra Pak RFR

Event Details:

Tetra Pak RFR 2012

November 18, 2012

Bonifacio Global City (Venue:  Block 32 parking lot area

(in front of the Honda cars showroom – between 28th Street Corner 9th Avenue))

3K / 5K / 10K / 21K

Organizer: HyperSports Philippines, Inc

Registration Fees:

21K         – Php 800

10K         – Php 700

5K           – Php 600

3K           – Php 500

Join the Tetra Pak RFR (Recycle. Feed. Run) event!

Registration Mechanics:

* To register, bring at least 2 (two) pieces of empty and clean Tetra Pak cartons for recycling, fill out the registration form and pay the registration fee.

* Bring 5(five) pieces of empty and clean Tetra Pak cartons for recycling to get a Php50 discount on the registration fee.

* HyperSports timing chip holders will get additional Php80 discount  (HyperSports IPICO Timing Chip Holders may register at ROX only).

* For every Tetra Pak carton received during the registration, 1 (one) piece of milk in Tetra Pak carton (200ml or 250ml package size) will be donated to a chosen children’s foundation under the Tetra Pak Feed-a-Child Program.

Registration period is from October 1 to November 16, 2012.

For more info:

http://www.hypersports.ph/

https://www.facebook.com/HyperSportsPh/

www.tetrapak.com

Buy Ensure, Run For Free

What: Ensure to Endure 2

When: October 21, 2012

Where: Bonifacio Global City

Categories: 3k, 5k, 10k, 15k

Registration sites:

Riovanna - Katipunan

Toby’s – MOA & Trinoma

Hello guys! Are you a runner? Then, why not join Ensure to Endure run for For FREE! All you have to do is to buy Ensure products from September 1 to October 19 then, show your receipt at any of the registration sites.  Race is open to all ages but only adults 18 and up are qualified to place in the top finishers.

Purchase requirement per race category:

15K – 1 free registration for every P800 worth of Ensure products

10K -  1 free registration for every P700 worth of Ensure products

5K -  1 free registration for every P600 worth of Ensure products

3K -  1 free registration for every P500 worth of Ensure products

Singlet

Upon registration, your will get a race kit with your BIB number and a singlet. Cash prizes is to be given away to the top 3 finishers in each category. There is also a special prizes to be given to the top finishers ages 50 years old and up, for each category.

Like their Facebook fanpage: Ensure to Endure

Running Tips

The Night Before the Race

1.       Prepare your running clothes and equipment (i-pod, cap, gels, water bottle, etc.) the night before to make sure you have everything ready already.

2.       Check your running shoes to make sure they are ok and that your laces are good as well.

3.       Trim your toenails the night before to make sure they don’t become a problem on race day!

4.       Drink plenty of water the day before the race – enough so you need to urinate before you go to bed.

5.       Make sure to get enough sleep to keep your energy during the race. Running on just a few hours of sleep is NOT RECOMMENDED (think low-bat)! All the race preparation and training will be wasted if you don’t get enough sleep before the race day.

The Day of the Race

1.       Wake up early enough to take care of everything you must do (eat and drink, visit the bathroom, dress, etc.)

2.       Use a lubricant product like petroleum jelly and cover body areas susceptible to chafing.

3.       Double check that you have your race kit.

4.       Leave early for the race so you’ll have enough time to park and do last minute preparations. You can expect parking to be far from the race venue so plan the walking time from the parking to the starting line.

5.       Warm up and loosen up well before you race.

Food and Hydration

1.       Eat a light meal an hour to an hour and a half before the race. Bread, pasta, rice, water, and non-acidic fruit like bananas are good choices.

2.       Avoid dairy products, fried foods, fiber rich foods or anything you are not used to. A good rule of thumb is – DO NOT EAT OR DRINK SOMETHING YOU HAVE NEVER TRIED BEFORE. This includes electrolyte drinks or energy gels that are being given out for free.

3.       You can eat light snack like crackers or a piece of bread or fruit up to 30 minutes before the race. Be sure to wash it down with water.

4.       You can pre-hydrate yourself until 15 minutes before the race starts. Just be sure to go to the restroom before the start and flush it out.

JTips from: Coach Jim Saret, Performance Enhancement Specialist/Speed and Conditioning Coach MSAT, PES, SAQ, CAPT, M.S. Athletic Training/Sports Medicine Brigham Young University, USA

Incorporate Exercise into Your Cancer Battle Plan

Fighting cancer is not only painful, but it can greatly disrupt your quality of life. Maintaining your fitness level is one of the best things you can do to improve both your physical and mental well-being during cancer, whether you have just been diagnosed, are being treated, or have entered remission. There are fitness techniques for all levels, even if you are new to exercise. It is important to be mindful of your body to prevent any injuries, and to discuss all routines with your doctor before getting started.

Light Cardio

Light to moderate-intensity cardiovascular exercises are appropriate for cancer patients of a variety of backgrounds. These kinds of workouts get your heart going just enough for you to reap the cardiovascular benefits without overdoing it. Plus, light cardio can reduce fatigue associated with cancer treatments, as well as alleviate insomnia. Taking a daily walk is one of the least energy-exerting kinds of exercises because you can control your own pace and go as far as you see fit. Swimming is also a great option because it reduces pressure on the joints, and the water can be soothing.

Swimming helps you to stay fit

Swimming helps you to stay fit because:

• Swimming strokes tone the muscles of both your upper and lower body.
• It mobilizes joints without stress and pain because the water supports your body while providing a head-to-toe workout that put your joints through the full range of motion without the problem of gravity. 
• It provides a good aerobic work out because the benefits are similar to other aerobic activities like running and cycling.

Exercise for ABS

There are two exercise for ABS  you can do at your home:

THE MYOTATIC CRUNCH. You can use BOSU ball or a small Swiss ball in 45-55 centimeters in diameter. In using a BOSU or Swiss ball, make sure that your bum is close to the floor not more 6” off the ground.

Steps:

Stretched your arms over your head as high as possible, you can overlap your extended hands as if you are in a diving position . Keep your arms behind or next to your ears for the entire exercise.

2.       In 4 seconds, lower under control until your fingers touch the floor. The whole time attempting to extend your hands more away from the ball.

3.       Pause at the bottom for 2 seconds, intending for maximum elongation.

4.       Rise under control and pause in the upper, fully contracted position for 2 seconds. Your arms should not pass perpendicular with the ground.

5.       Repeat 10 times. Once you completed the 10 repetitions, you can add weight to your hands. You can use books of different sizes.

THE CAT VOMIT EXERCISE. Transverse Abdominis (TVA) is the muscle you want to target, nicknamed as the “corset muscle”. It is the deepest of the six main abdominal muscles that composed of fibers that run horizontally like a belt.

Steps:

1.       Get on all fours and keep your gaze focused either directly under your head or slightly in front of you. Don’t curve your back or strain your neck.

2.      Exhale from your mouth until all air is fully excluded. Your ABS should be contracted from the forceful exhale. It is necessary to have full exhalation to contract the tranverse abdominals, and you will use gravity to supply the resistance.

3.       You shoul hold your breath and pull your belly button upward toward your spine as hard as you can for 8-12 seconds.

4.       After that, inhale fully through your nose.

5.       Take a breath cycle of rest then repeat the above for a total of 10 repetition. Exhale slowly out the mouth and inhale slowly through the nose.

Rainy Days Exercises

It is hard to pursue the outdoor exercises like running, walking or cycling when raining outside. But you can still do exercises inside your home, like:

Hooping, it is equivalent to the same amount of calories burned as walking 4 to 4.5 miles per hour (6.4-7.2 km per hour), enough energy cost to control one’s body weight. This exercise has also been considered a popular group exercise class in the US. – News release from the American College of Sports Medicine (ACSM).

photo from wordpress

Shadow Boxing, you can do this exercise at home before the mirror so that you can really watch your form. Shadow boxing can burned 200-300 calories within 30 minutes. You can do this workout by alternating and combining various types of punches and kicks and imagining that there’s a challenger in front of you.

photo from bodybuilding

Jump Rope, can burn 250-400 calories in within 30 minutes. Owner of a fitness center in New York City, Edward Jackowski offers jumping rope exercise to his client, just 10 minutes of jumping rope at 150 turns per minute is equivalent to 30 minutes of running 6 to 7 miles per hour.

But be sure to follow the jumping technique, where you stay high on your toes and don’t just jump more than an inch off the floor.

You can burn more calories if you can do this exercise in a high-intensity but you might have a hard time to sustain this workout longer it is because of the high heart rate caused by jumping.

photo from phys

Benefits of Running

photo from doczeke.com

Benefits of Running

People run to keep fit and to maintain weight. Running helps to loss weight and some people do aerobics, go to dance school just to keep fit and gain a sexy body. Running or jogging can burn fats. Here are the benefits:

• Running allows burning an average of 100 calories per each mile.
• Running makes your body functions better, it improves your sleep.
• Runners claim to achieve more energy in daily life from running; it helps bring appetite and food into balance.
• It can loss your weight and improved cardiovascular health.
• Improved bone health, improved mood and better coordination.
• It is the effective form of exercise to help you achieve your ideal body weight; it requires a great deal of energy.
• Burns a large amount of calories.
• Running makes the heart stronger.
• It increases the capacity of the blood circulation and of the respiration system.
• It also helps to relieve digestive problems.

Therefore, running is good for your health.