Staying Fit On A Business Trip

This past weekend I was sent on a 4 day business trip to help train a new area for the company. I said yes immediately, as I was excited for the opportunity and experience. After all the details were worked out, I realized I had no idea how I would eat healthy all weekend and work out. To top it off, it was Thanksgiving weekend so all stores had weird hours. Needless to say I figured it all out and made sure my weekend was full of healthy and fit choices. 

*first day selfie after a morning workout* 

First of all, I just wanted to point out that this was my first time ever staying in a hotel alone. Here are the steps I took to make sure I was safe at all times. Yes, I know... some of these might seem a little crazy, but hey...it works.

1. Put the "do not disturb" sign on your door and don't take it off the entire time you are there. If you need fresh linen, towels or anything- be a trooper and go to the front desk yourself! 

2. Always put the deadbolt lock on when you are inside your room and keep the blinds closed when you are changing/sleeping. 

3. If you have a parking pass hanging in your rearview, always remove it when you leave the hotel. The last thing you need is someone seeing where are you staying and stopping by later to feast on the goodies in your car. 

Now the good stuff! I was fully prepared to use the gym at the hotel, but that was false advertising. "Fitness Centre" turned out to be a treadmill and a bike. As much as I love my treadmill HIIT workouts, this wasn't going to do it. I'm lucky enough to have access to my gym all across Canada, but I know some of you don't, or the hours just don't work with your schedule. I had the schedule problem as I was working 13 hour days and it was a long weekend. So I created 3 HIIT workouts to do while I was in the hotel. 

Find some space in your room, even if it means moving some stuff around and tone your body with these workouts. BEST PART.... it doesn't matter what you wear, you can even do these naked if you please! :)

                                              

My next concern was what to eat. I was only 3.5 hours away from home and wasn't able to find any of the grocery stores I usually go to for fresh food. I picked up a case of water, some tea and popcorn at target and went on an adventure for good food. 

 I was lucky enough to come across a local market that prepared fresh food daily. They had a make your own salad bar, fresh soups, pastas, sandwhiches and anything else you can think of. I was in food heaven!! 

This is an AWFUL picture, but it's the only one I was able to snap quick before rushing back to work. From left to right: yogurt covered pretzels, pasta salad with chickpeas, fruit bowl, yogurt and granola, veggie bowl, banana, chicken soup and a turkey sandwhich! 

Since I was spending Thanksgiving weekend alone, I thought it was appropriate to get myself a turkey dinner. Let's just say I'll never get to eat turkey dinner in bed with no pants on again. Probably the highlight of my trip! 

Left to right: bumbleberry pie, broccoli, mashed potatoes, turkey and gravy, stuffing, veggies and cranberry sauce!

All the food I had was INCREDIBLE. Very fresh and way better than your fast food outlets. I did however indulge in a frosty and fries my first night as I needed some comfort food.

My best advice here is to always know some good bodyweight workouts and scope out a market if possible. You never have to lose your motivation or routine of being healthy when you are out of town. All you need is a little bit of space and a market! :)

How do you stay fit and healthy while away from home?

Tips For Beginners At The Gym

So you finally joined a gym...

Congratulations, you just made the best decision ever.

Before I get into some tips, I just wanted to say that I've been through all of this myself and watched others go through it. Joining a gym can be extremely intimidating. Over the past week I've heard people talking in the change room about how some days they come in and walk back out because they get scared. CONFIDENCE is key here, but it's hard to build. You must remember that everyone is there to accomplish a goal just like you. Even now, years later I still get intimidated. But I just find my own place, turn on my music and completely zone out. 

-321 squats later-

TAKE IT EASY

If you are just starting out, don't over do it. Plan to go a couple times a week not 5-6. Work your way up to being able to handle more. Your body has to heal after each workout, so make sure you are tuned in to what your body is telling you. Start small and work your way up. If you injure yourself, you are going to set yourself back from your goal. 

IT'S NOT A RUNWAY

When you are first starting PLEASE don't go around thinking you should be wearing all the skimpy tank tops, cut offs and leggings. There are a ton of people who go to the gym JUST to wear those clothes- they likely have no idea what they are doing. Wear what you are comfortable in and something you won't be fiddling with. The last thing you want to worry about at the gym is if your ass is hanging out (see below).

credit: google images

DON'T BE A CARDIO BUNNY! 

Some people hate cardio, but some people LOVE cardio. Please just don't buy a gym membership to run on the treadmill... It won't do anything for you. Indulge in cardio, but switch it up as much as possible.

I recommend doing a 5-10 minute warm up on a bike or tread mill before lifting. If you are trying to lose weight then 20-30 minutes more after your training.

LIFT THINGS UP & PUT THEM DOWN

- your new best friends- it's okay to hoard them-

It's huge myth that if you are a girl and you lift something heavy and put it back down you will look like a man. WRONG! Weight lifting burns calories and depletes your energy. So when you put your bunny ears on after, you should be tapping into your secondary source of energy- BODY FAT. Biggest pet peeve- people who pick up the biggest weight possible, just to drop it back to the floor. So don't do that. It'll only make you look ridiculous.

FORM FORM FORM

I can't say this enough. If you can't get your form right, you aren't doing anything. In fact you will likely hurt yourself. Google up images of the exercise you are trying to do and watch some videos. Practice the form in your bedroom in front of a mirror to save yourself some embarrassment at that gym. 

**I was trying to find a picture for here- but just click here **

RESEARCH

Talk to other people you know, connect with bloggers and read what you can about how to achieve your goals. Make sure you stay away from information regarding "weight loss pills" and anything that suggests rapid weight loss or "miracles". Losing weight to keep it off happens at a slow rate (about 1-2lbs per week). But the more you talk to others, the more it will benefit you. 

MAKE GOALS

You probably already have an idea of your big goal- if you don't...get one. Keep your big goal in mind, but give yourself smaller targets. Make a monthly goal and weekly goals. These will help keep you on track for your big goal and will give you a sense of accomplishment. 

CHALLENGE YOURSELF

Every work out challenge yourself. Push your self to do one more minute of cardio, one more set of weights, one more rep, or a new exercise. If you aren't throwing up or passed out, you can do it! 

MAKE IT FUN

Most importantly you need to make working out fun and you need to enjoy it. There will be days that it won't feel fun, but make it fun. Bring a friend, change up your Ipod or just remember that end goal. 

- bouncy fun in between ab sets -

The fitness lifestyle has so much to offer. There is a lot to learn, but I will make sure to post more details about how I overcame the intimidation and gained my confidence to be at the gym. I will support you all in the best way that I can. 

Feel free to ask me any questions in the comments below or my email if you want to keep it personal.