A few weeks ago I posted a Hotel Fitness Workout and it people enjoyed it so I thought I would provide some more examples.
If you travel a lot for work - try this quick, but tough, 20-30 minute hotel cardio workout. This workout needs minimal equipment but works up a big sweat and burns lots of calories.
Workout Part 1:
Workout Part 2:
This is a very short workout but if done correctly you will be puffing and you will burn a lot of calories.
If you want it to be longer, perform 5-6 row sprints and cycle for 15-20 minutes.
Give this a go and let me know how you get on.
"I really struggle with lunch"
"I forget to eat as I have meetings and I am too busy"
"Dinner is tough for me as I get home late every night"
These are legitimate excuses that I hear every day from clients, friends and busy people.
I am not judging on this at all because I know how busy you all are.
This often happens though as part of a bigger picture. People get so busy that they do not eat and they wonder why they are not gaining muscle and losing fat.
If you are struggling to remember to eat or prepare food to eat then please take advantage of the numerous food delivery places in Sydney and surrounding areas.
Before you think it is expensive, I suggest that you look at your own expenses first because I am willing to bet that you spend more than you think for food every day.
ALSO - if you are struggling with a certain meal, say lunch or dinner because you have meetings or late evenings for work, just order one meal to cover the meal that you find most difficult to eat.
So, for example:
Order a week of lunches and get them delivered to your work and put them in the work fridge (one per day).
Now you have a ready made healthy meal and have no excuse not to eat.
The same applies for dinner.
You do not have to order an entire week of all meals.
Pick the one you struggle with most and start with that.
You will save money, time and energy and you will probably lose weight, be more productive and have time to say "THANK YOU JOHN FOR THIS AMAZING TRANSFORMATIVE TIP."
Good day to you all.
Last weekend I went to Bowral and had a relaxing weekend away.
Because of my body clock I was awake at 5am on Saturday so I went down to the Hotel "GYM" and devised a quick 30 minute workout.
It was not a gym as advertised as it only contained:
One rower: One cross trainer from the 80's: 3 sets of light dumbbells and some weird squat contraption which I didn't fancy using in case I got impaled under it.
So, one made do with what one had.
Here was my workout:
Warm up with 250m Row:
10 reps of lunges, squats, push ups, biceps curls and bent over flyes.
A1. Walking Dumbbell Lunges x 12 each leg
A2. 20 Push Ups
A3. Dumbbell Squats x 20
A4. Dumbbell Biceps Curls x 20
A5. Dumbbell Bent Over Flyes x 15-20
A6. 250m Sprint on Rower
Rest 2 Mins
Repeat 4 more times.
This left me sweaty and I had sore glutes and legs the next day.
There are so many workout ideas out there but I always try to balance upper and lower body and either front and back.
Give it a go and let me know how you get on.
Comment below and I will suggest alternatives if you are beginner or advanced.
As a Personal Trainer I conduct many initial consultations to get to know potential clients.
Everyone is completely different with their goals.
However, one thing that people do not think about is that their fitness goal depends on what they are prepared to change and to what degree.
Let me give you a few real world examples:
The decision you need to make is what you are prepared to change. If you just want to lose a few kilograms you actually don't need to change that much. You probably have to adjust some portion sizes and exercise a little more.
If you want to step on a stage and show off your body, that is a different ball game. You have to change a lot of things.
Do not believe the people who say they eat what they want and enjoy a good social life. You pretty much have to change everything to hit those types of goals.
Ask yourself if your goal is that important to you and whether you want to change a lot of things.
It is absolutely okay if you do not want a six pack or look like a fitness model. This is not everyones goal.
Your goal could just be to get moving and have energy to play with your kids and that is an amazing goal.
You may just want to balance work and health.
Ask yourself what you want to change and it is okay if you do not want to change things - but you may have to change your fitness goal to match your expectations.
Are you the type of person who can handle changes and sustain them?
Do you start things with a flurry of energy only to give up a few days or weeks into it?
Are you prepared to reduce your social eating and drinking to get that flat stomach?
Are you prepared to stop watching netflix until the wee small hours in order to get more sleep and get more motivated?
Are you prepared to try and cook some healthy meals and learn about healthy food?
Are you willing to pack your gym gear, schedule your training and measure improvements to hit performance goals?
Are you prepared to change some of your friendships if they are not helping your situation?
Figure out what you are prepared to change and decide on your goal from there.
I personally decided to change the time I went to bed. I was always a night owl but I simply cannot stay up late if I want to train with any intensity the following day.
I didn't like it at first but it has helped so many other facets of my fitness journey and life in general.
What are you prepared to change for your fitness goal?
Human Design health and fitness is a private boutique personal training studio based in north Sydney. We help busy men and women fall in love with fitness again.
This week we have a demonstration of a simpel exercise called the dumbbell step up which can be performed poorly if you do not pay attention to what you are doing.
Remember, every exercise you do should require focus to perform your best technique to get the best results and prevent injury.
Check out the video here for a demonstration.
The dumbbell step up is a great exercise for developing strength and endurance in the Lower body.
- Heels stay flat on the bench
- Dumbbells do not swing back and forth
- Knees, hips and shoulders ascend at the same rate
- Your knees should track with your toes - no collapsing inward.
- No bouncing at the bottom of the movement. Keep it controlled and try to let the top leg do all the work.
I see many people doing jump lunges and explosive exercises these days but most people cannot even perform the basic split squat with weights.
Most of you will know this exercise as a lunge but technically it is a split squat as we are moving straight up and down.
The key tips to performing this exercise are:
For more exercise tips and technique visit our youtube channel or check out www.humandesign.com.au for weekly fitness tips.
Most of our personal training clients and group clients come to Human Design because they way to learn how to lose weight and get fit.
Everyone has their different reasons for doing so but the common theme I see is that they don't know how to put all the pieces of the puzzle together. They are confused about how to lose weight, what dietary approach to take or what exercise regime to do.