How to stay healthy while traveling

Being away from your home can pose some limitations on your daily exercise capabilities. In her latest article, Kate Miller focuses on 7 tips to keep you healthy and productive while traveling outside of your city. These tips include using hotel accommodations, walking to your destination if possible and even learning to use the natural settings as a platform for exercise. The secret to keeping on track is to learn to workout everywhere. You don’t need to be at a gym to be the healthiest you!

Key Takeaways:

  • Stay in a hotel or Airbnb that has a fitness center where you can work out.
  • If a gym is not available, try working out in a park or even in a spot with a bench and a tree.
  • Walk around the place you are visiting instead of taking a car or public transit.

“Many of us spend a good amount of time traveling for work or fun and it’s easy to fall back into unhealthy habits.”

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Buying a Gym Membership: 6 Things to Consider Before You Purchase

A gym membership, although helpful for many, isn’t the ticket to fitness for everyone. Some people prefer to workout at home or outside. Many people are nervous to work out at a gym. Therefore you can relax, knowing you’re not the only nervous person there. If you’re not sure how to use your gym, try a few sessions with a trainer, if possible. When deciding to join a gym, haggle for a good price or simply join in January, when many gyms run specials. In order to make sure your possible new gym is the best choice for you, visit using a guest pass before making your decision.

Key Takeaways:

  • Some of the considerations for picking a gym include class offerings and what equipment is available, as well as more mundane issues like convenience and cost.
  • Gym membership fees can vary wildly, with $30 to $50 being a common range, but some gyms that will charge hundreds.
  • Location is important because you’re more likely to stick with a gym that is on the way to and from work, or at least close by.

“Having access to a dedicated place to get stronger and train can be really helpful for leveling up your life.”

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Concept2 Celebrates Women: Bec Giles

A big name in exercise equipment, Concept2 is also big on sharing the glory, opting to give a shout out to women who have excelled in the physical arena in honor of March 8, International Women’s Day. 0be specific shout out goes to Bec Giles, an Australian personal trainer with a rich personal history in sports, including years spent in gymnastics, figure skating, roller skating, and most recently running and strength training. Concept 2 equipment has played a key role in Gile’s fitness history. A 5 hour Everest challenge challenged Giles to start using a SkiErg. A big believer in pushing her limits, Giles loves using her Concept 2 to achieve longer distances. As a mentor to other fitness-focused females, Bec counsels women to find a sport they love, stick to it, and to most of all be unafraid of failure, as it is what hones us into stronger versions of ourselves.

Key Takeaways:

  • On March 8 the world takes time to laud and give thanks for the many political, cultural, social and economic achievements of women.
  • Bed Giles is a personal fitness trainer, working in Australia, who overcame an eating disorder to commit to her fitness goals and become a part of the industry.
  • Giles is very competitive and has had to school herself to accept that every athlete has good and bad days, including many that do not rise to the level of a personal best.

“I believe if you want something bad enough, you are going to have to hurt, but it’s about holding on when you feel like giving up.”

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Avoid these 7 exercises if you’re over 50 – MarketWatch

Working out is thought to be great for your health, but some exercises as you get older become increasingly dangerous to carry out. This is due to changes in flexibility, muscularity, and overall recovery time. Therefore, experts recommend limiting certain types of exercise after age 50. These exercises include the leg extension machine, the back extension on a roman chair exercise, pull ups or pull downs from the head, or plyometric exercises, which involve many jumps and cardio. Experts also recommend avoiding overhead presses, springing, and heavy lifting. While this isn’t an exhaustive list, it is important to remember that exercise is still beneficial to the body over the age of 50. Moderation is key.

Key Takeaways:

  • Leg extension exercises can exert too much strain on your kneecaps, and you can exercise the same muscles more safely with lunges or squats.
  • Roman chair exercises can be a very bad idea if you have any kind of back injury or stenosis.
  • Any lift that involves hoisting weights straight over your head can damage your rotator cuff tendons.

“Lifting weights to see how much you can bench gives you bragging rights in your younger years but loses its relevance as you age, Holland says.”

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Best Fitness Articles — February 10, 2019

The PTDC’s weekly list of top articles starts this week with “Training to Get Strong Isn’t Dangerous, Being Weak is Dangerous,” in which Jason Brown addresses the link between training for strength and training for health, and shows how strength training can improve quality of life. Ethan Halfhide shares how almost killing a client taught him three very important things, while Frank Lipman talks about the link between bad sleep and weight gain. Check out the full list for more great articles like these.

Key Takeaways:

  • In the minds of many clients and even in that of their trainers, training for strength and training for health are seen as unrelated things.
  • One of the questions that the author asked is whether a client that is interested in building health should not be interested in building strength.
  • Jason Brown is the author of this week’s top article and he explores how to help clients to build the strength necessary to function safely.

“Each Sunday the PTDC publishes a list of the top articles from around the web in 4 different categories: General Health, Fat Loss, Strength Training, and Career.”

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The Sleep Tip You Should Never Give a Client (And 5 Others You Should)

Even though the important health and fitness benefits of sleep are getting more and more attention, merely advising a client to get more sleep is a mistake because most clients are extremely busy and don’t want to give up what little free time they have left. Instead, try to focus on helping them sleep better instead of sleeping more. More is not even always better — sleeping too much is also associated with health risks. Getting some sunlight in the morning, avoiding alcohol right before bed and creating a cool, dark, quiet place to sleep will all help clients get the most out of the time they spend sleeping.

Key Takeaways:

  • Sleep is all the rage right now and has been termed the new sex but the author thinks that rather it is a new fitness intervention.
  • Suggesting a sleep deprived patient to get more sleep is just as wrong as suggesting draconian diets. Those suggestions won’t be adhered to.
  • Instead of preaching that patients take more sleep they should explain to them why it is important for them to have better sleep.

“After all, how well you sleep is just as important as how long—a point that’s often overlooked.”

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Gym And Health Clubs Market Huge Growth Opportunities and Trends to 2025 – Market Reports

In the Sci-Tech section, Market Reports published an article detailing a report on gyms and health clubs around the world. While more precise reports can be found through various links in the article, there are still some key points highlighted. The report includes predictions on the international values of gyms will be in the next six years, as well as who enjoys using gyms, what is the best way to market and what the competition may look like.

Key Takeaways:

  • The environment for today’s business is rapidly evolving and competitive that is why the report emphasizes on why up-to-date marketing information is very important.
  • The estimates gathered from the market report were derived from systematic primary and secondary research while considering the restraints limiting the market and other trends.
  • The sources that the report was primarily gotten from were industry experts from core and related industries, as well as suppliers, distributors and service providers.

“Global Gym And Health Clubs Market Research Report 2019 to 2025 provides a unique tool for evaluating the market, highlighting opportunities, and supporting strategic and tactical decision-making.”

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CrossFit Games: can anyone stop Mat Fraser becoming ‘Fittest on Earth’ again in 2019?

Mat Fraser is a CrossFit enthusiast who just won first place in the Dubai CrossFit Championship. It has now been determined that Fraser has from now until his next competition to just focus on prep work, which has the potential to be intimidating to his competitors. With all of that extra time on his hands, Fraser is sure to work on correcting any kinks that are present within his fitness routines, ensuring that he wins the gold.

Key Takeaways:

  • Mat Fraser is the Crossfit Games three-times defending champion. When new rules were released for the games, he wasted no time on capitalizing on them.
  • Fraser’s feat of qualifying for the games in December means that he has a lot of time to prepare for the games until the summer.
  • His early qualification for the games means he can start preparing a few surprises for his competitors. Fraser says he will join the Crossfit Open for kicks.

“American will enter Madison, Wisconsin as the clear favourite, with the three-time defending champion looking – quite frankly – unbeatable again”

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3 trainers share how you can stick to your fitness resolutions in 2019

When trying to stick to your New Year workout goals, it’s best to ask the experts what works. According to three top certified personal trainers, it’s important to have goals as long as they are specific. For example, rather than saying you will join a gym, quantify that you will work out at the gym three to four times a week. Be realistic and choose activities that you enjoy. If you hate running on a treadmill, then don’t say your goal is to do treadmill workouts four times a week. And if you’re joining a gym, choose one that is convenient to your work and/or home so that you actually go.

Key Takeaways:

  • The guidelines for exercising says that Americans should aim for 150 to 300 minutes of moderate-intensity movement weekly but 80 percent of Americans fail to reach this goal.
  • Of the people who said that exercising was their New Year’s resolution, they said they aim to achieve it by working out three to four times per week.
  • About 17 percent of the respondents say that they plan to use some sort of activity tracking device like a Fitbit monitor or an Apple Watch.

“INSIDER recently polled 1,102 people about their New Year’s resolutions for 2019, and 395 said theirs was related to exercise or activity.”

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Conditioning and Lifting


Improving lifts and techniques in Olympic lifting will be the turning point for many of your clients when it comes to their conditioning and metabolic times. Now, this might sound counter intuitive.

How does lifting help metabolic conditioning. Well, there’s one answer in today’s video that is very helpful. But let us add to that answer by adding that repeated Olympic lifts for strength training is a great way to raise and lower the heart rate repeatedly over a set period of time.

What does this result in? If you guessed a higher and stronger metabolic threshold, then you guessed correctly.

Now for that other, very practical answer to this question, take a look at today’s video discussion.

And more than anything…get your clients lifting.


Watch: Will my conditioning & gymnastics if I just focus on Olympic Lifting