How I Workout When I Travel

Reduce Stress - Feel Great - Enjoy the Experience

You hear the excuses all the time, "oh, I'm on vacation, I'm just going to live life right now!". I am even GUILTY AS CHARGED because I've said the same thing many times.

We live in a world where so many people have become followers of what everyone else is doing, what they see on TV, and what the high-budget media companies are promoting etc. I have fallen into that trap countless times because heck, my friends were doing it, then it must be the thing to do..WTF! What happened to individualism? What happened to doing what's right for you?

When I committed to a health and fitness journey in 2010, it was the best decision that I ever made in my life. Through the years, I've learned a lot, and one thing that I continue to learn is how to stay active and healthy when I am doing one of my ultimate passions......TRAVEL.

TRAVEL means different things to different people, but when I think of travel, I categorize it apart from taking a vacation. For me, travel is either long-term (longer than a weekend getaway), or traveling for business. Taking a vacation for me is like a weekend getaway, just a quick jaunt before heading back to work or home life.

Travel is a lot more than just a weekend jaunt. For me, it's about taking your time, and fully immersing yourself in the culture and living the lands like the locals. Business travel is a little different in the fact that there is a project to work on aside from trying to have a travel experience, and some business travelers don't even have time to explore, and that really sucks =) So if you're a business traveler, you should definitely keep reading =)

Long-term and business travel can really be STRESS- FULL at times, which is why I have found many ways to help me stay active to reduce the amount of stress that can happen. 

However you travel or vacation, I just wanted to share with you how I have managed to stay active and workout while on the go. When people say, I don't have time to workout, I'm on vacation, so I'm just going to live my life......I say the same thing, I am living my life as well, but I don't need alcohol and junk food to have a good life.

Oh, and don't get me wrong, I love a cheat meal here and there, but I also know that I only have one body, one chance, and it is my responsibility to take care of what has been given to me.

I've heard of many people on their death beds fighting for their lives because they took their bodies for granted and smoked themselves to death, and filled their temples up with modified and processed foods for years! Are they living their life now? Was it worth it to feel like that? Most people would agree that, THAT ISN'T THE LIFE THEY WANTED TO LIVE.

I'm definitely not here to tell anyone what to do with their bodies, but if no one is here to tell the truth about how to really live a good, healthy and active lifestyle, then people might not ever experience what true happiness may be. I'm SOOOO glad that I had people in my life that spoke the truth to me, and released me from my life of alcohol and junk foods. GET THIS, I didn't like everything they had to say, but guess what, they honestly saved my life! Do you have people in your life that really tell you the truth? Or are they just telling you what you want to hear?

HOW I WORKOUT WHEN I TRAVEL:

1.  I always take a walking or bike tour at every city that I visit. You sit at the office all day at work, why would you sit on your ass on a bus tour? LET'S DO SOMETHING DIFFERENT SHALL WE =) Don't like taking tours? Go rent a bike an explore on your own!

Biking through Temples of Bagan, Myanmar (Burma)

2.  I look for a gym or outdoor park. Sometimes you will find free day passes on a gym's website, and all you have to do is print them out and go. When I do pay for a day pass, I treat that as a day tour because it's somewhere that I've never been, and I have the opportunity to explore another gym. If you are staying at a hotel, ask if there is a gym facility, if they have one, it's most likely free to use.

I prefer outdoor parks because I love doing my workouts with nature. I tend to look for outdoor parks that have outdoor fitness equipment, and most of the time, it's free.

P90X2 at a local gym in the Philippines

Bangkok, Thailand

3.  I look for Free Boot Camps. I've participated in Free Beachbody Fit Clubs, Beach Yoga Classes, outdoor boot camps, local running groups, and OCR trainings all over the world. If you want to find a free workout somewhere and meet other people, it's simple.....GOOGLE IT.

Donation-Based Yoga Class in Leon, Nicaragua

4.  I use my Beachbody on Demand all the time! Don't have a gym? No worries! Take your gym and your workouts with you anywhere (hotel, gym, outdoors, beach etc). With over $4,000 worth of online workouts, there is no excuse not to workout. You will have access to everything from strength, cardio, yoga, and more! Get your Free Trial Beachbody on Demand here: USA and Canadian Residents Click Here - All Other Countries Click Here

5.  I look for running trails. You will mostly find running trails at some of the outdoor parks. I love trail running because it's peaceful to me. Just make sure that if you are running through some remote places, I recommend that you bring some sort of protection like a small pocket knife or a stick. I've ran through mountains before and have come across everything from mountain lions to alligators, so having something is better than nothing. And always bring water just in case you get lost in a jungle =)

Local college or high school tracks are great places to get a free workout/run in too!

I also look into local running events such as 5K's and Marathons. You will find some free to donation based events, and nothing beats traveling and giving back to the community.

6.  Always take the stairs. From the moment I arrive at my destination, I take the stairs. Every movement counts, and let's just say that you were trekking or exploring on foot all day (even at the mall) and you weren't able to get a workout in, at least you did STAIRS.

So that's about it. I hope this helps you stay active during your travels, and I hope to see you somewhere around the world. If you need some extra health and fitness motivation, feel free to contact me here =)

Four Holiday Fitness Myths

Four Holiday Fitness Myths - Fitness Tips

Other than the Full-Day Netflix Movie Marathons, pumpkin pie, and the SWEET potato casseroles, the greatest obstacles are not really the obvious. According to a Sports Dietitian at eNRG Performance, Rebecca Rick, it's really all about our own misconceptions. Here are four of the most common ones, and four easy solutions to help you finish strong and start the New Year with a BANG!

MYTH: Americans gain an average of 5 pounds between Thanksgiving and the New Year.
FACT: Most people don't even gain their plumpness during the holidays. The average weight gain is about 1.7 pounds according to a study by the European Journal of Clinical Nutrition.
YOUR MOVE: Don't obsess about what you eat, but definitely be strategic about it. If you overindulge during dinner, don't repeat the same thing for dessert. If you're attending a holiday party, bring a healthy dish, at least you know that you will have at least one healthy option.

MYTH: You're too busy to workout.
FACT: You're not, especially during the holidays. Yes, the high calories that you eat can make you feel a little sluggish, and the cold weather can make some outdoor workouts brutal, but if you're cashing in on vacation days and time off, then more than likely you have more time to sneak in a workout.
YOUR MOVE: Get creative! Look at the extra free time that you might have and take advantage of that opportunity. Get your family involved, and ask them to keep you accountable. Bundle up and do some holiday walking tours. Look for some free workouts or online challenges, there are plenty of gyms, personal trainers, and online coaches who are trying to gear up for the new year and host introductory classes and challenges to keep you on point during the holidays.

Holiday Hotel Workout with the Family

MYTH: You're already fit, so you're less likely to plump up.
FACT: For those of you who are already fit and healthy, then you know that maintaining fitness can be as much as a challenge as going through a weight loss journey. Being fit does not shield you from overindulging in sweets and big portions during the holidays. If you plan to kick up your eating spree, then it's pretty simple, you will need to kick up your workouts. More reps, more weight, longer workouts, runs, walks etc.
YOUR MOVE: Relax, but stay focused. You don't really have to do the same workouts that you normally do. You can do other workouts with increased intensity, or with longer duration. Most people who are fit understand that fitness is a lifestyle, so just moderate the holiday binging and plan to hit the workouts strong afterwards. Also, help others who are struggling during the holidays, because it will help you understand why you have committed to being healthy and fit in the first place, and believe it or not, people are truly inspired by that.

MYTH: Whatever weight you gain, you'll lose it in the New Year.
FACT: Odds are that you won't. Although the majority only gain a pound or two during the holidays, most of them never lose it, in fact, most of them continue their holiday bad habits. Most people never really follow through with their resolutions, and according to a study done at Cornell University, people tend to buy more calories from January to March. Yes, they buy healthy foods, but more than anything, they continue to also buy their unhealthy foods as well.
YOUR MOVE: Treat grocery shopping like vacation packing: make a list and stay disciplined. If it's not on the list, don't buy it! Keep your healthy grocery lists on your phone for future reference. If you join a gym or start an online fitness challenge with your friends, make sure that you set goals together. Find a Coach who is not just in it for your wallet, find a Coach who really cares about your well-being. When you surround yourself with positive and like-minded people who are going on the same path as you, it will help you transition into a better lifestyle.

Anyways, hope this posts helps you, and if you need some extra motivation and a good kick-start to a new beginning of health and fitness, feel free to connect with me, I'll be happy to help you =).

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How Much Protein Do I Need?

How Much Protein Do I Need?

Many people enjoy eating high-protein foods because they believe that protein will make them grow big and strong. Is that what you think? Let's take a look at what protein really does.

Unlike carbohydrates and fats which contain only carbon, oxygen, and hydrogen, protein also contains nitrogen and other elements essential for life. Proteins are made up of several amino acids which are building blocks that are hooked together. Although there are many different amino acids (at least 20), only 9 are called essential amino acids because the body cannot make them; they must be obtained from the diet. That's why we must eat protein to take in the essential amino acids.

How much protein should I eat?
Most people consume about 150 to 200 grams of protein each day which is more than enough. Protein needs are determined by the following factors: age, body weight, and activity level.

Many athletes think that if they eat more protein their muscles will get larger, but this is false. Excess calories from protein can be converted to fat and stored. Not only that, the liver and the kidneys are put under a lot of strain when processing large quantities of protein.

How much protein do I need?
Suppose you weight 175 pounds and are doing both extreme strength and endurance training. Your protein needs would be 0.6 to 0.8 grams per pound of body weight. Check out the examples and how to calculate your protein needs below:

Protein Requirements for Strength Training:
Research has shown that the protein needs of strength athletes and endurance athletes are quite similar. The calculations are the same as the above.

The excess protein in an athlete's diet, not required by the body, is often around 100 grams per day. Because muscle is 20% protein, the additional 100 grams of protein per day should result in a gain of 500 grams of muscle per day, or about 1 pound of muscle per day.

Concerns with Very High Protein Intakes:
- Increases the work load of the kidneys and in the extreme cases result in kidney failure. In some individuals this practice has resulted in hypertension.
- Can be dehydrating especially during endurance events if additional fluids are not consumed.
- High intake of free amino acids may cause diarrhea and abdominal cramps.
- Creates imbalances of the essential amino acids.

*Information provided by: US Navy Seal Guide to Fitness and Nutrition


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50 Ways To Be More Active

50 Ways To Be More Active

Have you heard this before "I'm just too busy!" =) Well I've got some great news for you,  here are 50 Ways to Be More Active without changing what you're already doing.

But just as a reminder, if it's important to you, then you'll find a way, if it's not, then you'll find an excuse.

50 Ways To Be More Active:

1.  Take a walking lunch
2.  Take the stairs instead of the elevator
3.  Ride a bike to work
4.  Get off the bus or train a couple stops early
5.  Park at the far end of the parking lot
6.  In a queue, stand on the balls of your feet
7.  Stretch at your desk
8.  Walk through the entire supermarket
9.  Do leg raises while watching TV
10.  Play with your kids or pets every evening
11.  Do squats while brushing your teeth
12.  Do calf raises while making food
13.  Walk around while talking on the phone
14.  Dance in the elevator
15.  Keep an exercise log
16.  When leaving the house, jump up and touch the door frame
17.  Only drive to places that you can't walk to
18.  Spend an hour a day standing or walking
19.  Start a garden
20.  Go to a museum once a month
21.  Hold a plank while reading the news on your iPad or tablet
22.  Hang out with more active people
23.  Get a friend to join your for a regular walk or online fitness challenge
24.  Explore your own city on the weekend
25.  Do house work really fast, do it for time!
26.  Do push ups during video game re-spawns
27.  Find a physical activity that you can enjoy doing daily
28.  Add a more active spark into your love life
29.  Carry shopping bags along your sides as you walk
30.  Race your friends or family to nearby locations, on foot of course =)
31.  Hop on the spot while the kettle boils water
32.  Do angel wings in bed in the morning
33.  Stand on one leg while waiting for someone
34.  Volunteer at a local shelter or soup kitchen
35.  Listen to inspiring music in the morning and read personal development
36.  Wash your own car and vacuum it yourself
37.  Sit down but move your chair away for 30 seconds
38.  Join a running club or a fitness community
39.  Pick up a basket at the supermarket instead of a cart
40.  Walk up escalators instead of just riding up
41.  Set a fitness goal the the beginning of every day
42.  Read motivational training quotes online
43.  Set a timer to get up and walk around every 45 minutes
44.  Get a Swiss (exercise) ball and do 10 crunches every time you stumble upon it at home
45.  Wear comfortable shoes to be able to move more
46.  Cook your own meals
47.  Do forward lunges during TV commercials
48.  Set an alert for a daily workout on your phone
49.  Use a pedometer to count your steps
50.  Challenge yourself at every opportunity

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The Hidden Financial Benefits of Staying Healthy and Fit

I'm sure that most of you would agree that investing in your health and fitness can generate some pretty lucrative rewards.

I mean, we all know that exercise is good for the population right =), but what most people don't know is that it can have some financial benefits too!

Here are some some financial benefits to staying healthy and fit:

-  YOUR EMPLOYEE PAYCHECK
Let's talk about health care here. According to a study published in the Journal of Occupational and Environmental Medicine, people who workout on a regular basis (at least 3 times per week) are more productive at work than those who don't. People who live the fitness lifestyle also miss fewer workdays, according to the same study. So it's a no brainer that the less work days that you miss, the more opportunity you have to earn income, as well as workplace advancement. Another study from from the Journal of Labor Research found that men who workout regularly can expect to make 6% more than their sedentary counterparts, on average. If you're a woman, the pay is even higher: Fit Chics can make 10% more on average!

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 -  LIFESTYLE INCENTIVES FROM THE BOSS
If you're not already working out, that's ok, it doesn't have to cost that much to begin.

I know that some employers will pay some of their employees to workout as part of workout wellness initiatives. Check this out, IBM offers cash to their employees who meet certain fitness goals. And we all know Google right? Companies like Google and Zappos offer free fitness facilities to their employees so that they can save on the cost of gym memberships. If you are working under a company who doesn't currently offer wellness benefits, that may soon change with the Under the Affordable Care Act, which employers can receive grants to get one started.

Some employers have contracts with gyms to offer them discounted memberships, and some work with Personal Trainers or anyone in the fitness industry who can offer wellness activities. I have many friends who have asked me to create challenges for their office employees, and it's a win win! As a Beachbody Coach, I can benefit from helping a big group of people and get financially rewarded, while the company wins big by having happy and healthier employees who will perform better, which in turn will yield higher profits for their business.

If your workplace does not offer any fitness incentives, then you may want to check with your health insurance provider. Most health care insurers offer some type of fitness benefit for members. For example, United Healthcare offers reimbursements of $20 per month who use one of many participating gyms, while Blue Cross Blue Shield has worked out a deal fro $25 memberships at 8,000 gyms nationwide.

-  JUST GO FOR IT
On the other hand, skipping the gym might just be the biggest money saver! Why pay gym fees when you can workout at home or at the park? Some people enjoy the gym, I know I do, but I know that there are a bunch of people who prefer working out in the privacy of their own home. There are many places online that offer free workouts such as Grokker and BodyRock. But just remember, it's not all about the workout, it's more about the nutrition.

Beachbody on Demand is coming soon. The cool thing about this online total fitness program is that it will be available for anyone, anytime, and anywhere you have an internet connection. You can workout at home, the gym, the park and reap the rewards with saving on gym memberships, personal trainer fees, and gasoline =). On top of that, you will have a FREE Coach to help you along the way....ME! =) If you're close to some of your co-workers, you can even set up challenges with the people you work with, I can help you. Or maybe start a workplace running and walking club. Who knows, your boss may even reward you for it!

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Stay active my friends!


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Top 10 Healthy JUNK FOODS To Get Super Fit

HA HA, I can't believe that you actually fell for this! =) But since you're already here, let me remind you that there is NO SECRET to getting healthy and fit. Don't let the media propaganda brain wash you into thinking that there is a special pill or one SUPER machine that will get you ripped abs of steel or help you look like the world's HOTTEST Super Models.

"There is NO SUCH THING as Top 10 Healthy Junk Foods to Get Super Fit"

The BOTTOM LINE:
- Get off your butt, get active, and start eating clean! You may think that you are saving money on that $.99 cent cheeseburger, but you'll soon find out that the cheeseburgers that you've been eating for years will soon rack up on some medical bills sooner than you think. Remember this, the BEST medicine in the world is not from your doctor! The secret to healthy living is simple, cheaper and better, and it's from NATURAL WHOLE FOODS.

Change the way you eat, change your life! 

I highly recommend watching this POWERFUL documentary about "You Are What You Eat"

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Getting healthy and fit is no easy feat, it's a huge struggle for thousands of people all over the world. HERE'S SOME GOOD NEWS! If you want to make big changes in your life, and you lack the motivation, support and accountability in your life, I can help you! Feel free to contact me and make me your Free Coach now! I will provide you with:

- Free Motivation

- Free Accountability

- Free Coaching and Advice

- Free Fitness Assessment

- Free Online Accountability Group  

- And more!

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How to Relieve Stress during the New Year

 How to Relieve Stress during the New Year

STRESS! We all have been through it =) It's part of everyday life. From setting big goals for the New Year, to meeting work and business deadlines, to cooking dinner for the family and even traveling....stress is part of living. I have learned that in order to get through the stressful times, it's all about how you handle it. Have you ever heard when people say, "Don't Sweat the Small Stuff"? Yeah, me too! But it's not as easy as taking a step back, and just exhaling =). Like anything, it takes practice and training your mind and body. Here are some ways to help you relieve some stress during the New Year.

6 Ways to Help You Relieve Stress During the New Year:

1.  SPEND TIME WITH FAMILY & FRIENDS - Sometimes all it takes to relieve some stress is by spending some time with the people who matter most. I'm talking about the people who know you inside and out. It could be family, friends, or an accountability partner. Go out and watch a movie, or have a nice lunch or dinner.  You can even do a Karaoke Night ha ha! I don't recommend doing anything that would further enhance your stress like bar hopping. Temporary solutions like drinking alcohol can make it even worse once you reach the state of sobriety. So keep the activity positive, and you'll be on your way to killing your stress level.

2.  WORKOUT - Just being active can relieve stress. Working out doesn't have to be about doing a gym or home workout. What works for other people, may not work for you. Try walking around the block, or running in the park. How about grabbing your kids Xbox and hitting that Dance Party =) You can also do some fun activities like a group bike ride, park basketball, joining a dodge ball league, and even rock climbing. Oh, and don't forget about yoga! You'll be surprised what being active can do for stress. It's like a distraction and a form of trickery =)

Working out with family

3.  DON'T EAT JUNK - Trust me, I'm guilty of this! But it doesn't work. I've seen people get stressed out and they either go on an all day eating binge, or mall shop till they drop. I highly recommend doing the complete opposite. If you focus on eating healthy during the stressful times, your body will get the necessary nutrients that it needs to make better decisions and gain energy to get through it. So next time you are stressed and HANGRY, skip the McDonalds and go straight to the nearest health food store or cafe. Or do what I do, blend up a Shakeology and make plans to have fun with some awesome people!

4.  TRAVEL - So you bought the new iPhone and a new car, but you're still stressed out and unhappy. It's because material things are not the solution to stress. Like anything, it's only a temporary solution. Try doing memorable things like traveling. Traveling doesn't have to be expensive either. For a price of that iPhone 6 that you just bought, you could have a nice vacation. Oh, and I know that we live in a day and age where smart phones are a must, but all I'm saying is be aware of your spending, and maybe try focusing on things that will better your life and give you game-changing experiences. Traveling can help you learn more about yourself and the people around you. I can't "stress" how travel can be the best medicine for happiness, just go out there and do it, you'll thank me later =).

5.  PEOPLE WATCHING - This always does the trick for me! I can sit at a park for hours just watching people. It's really a relaxing activity and can be for some great entertainment too, plus it's free! Who knows, you might get some new fashion ideas or workout tips from watching people. It can also be an opportunity to meet new people, and even that future special someone! wink wink

Meet Singles into Fitness

6.  REST - After all the stress in our lives, sometimes we ignore one of the most important things that can be the only solution, which is rest. I remember before I became a full-time Beachbody Coach, I used to have 3 jobs and worked 100 hours per week, those were the days! Granted I had no time to rest, but when I did, sometimes I didn't take it because I was too focused on making money to pay my bills, which stressed me out even more. Rest and recovery is like the Holy Grail of your well-being, don't ignore it. Listen to your body and take care of it, it's the only one that you get.

So there you have it! Use these helpful anti-stress hints to keep you focused on accomplishing big goals during the New Year, it will be worth it! Remember, stress is just an obstacle in life. They are not there to defeat you unless YOU let it, obstacles are there to make you stronger. Have a great year, you deserve it!

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BEST Outdoor Gyms in Bangkok, Thailand

Best Outdoor Gyms in Bangkok, Thailand

I've been impressed with the health and fitness community in Bangkok, Thailand. There are a plethora of gyms and outdoor parks to help you stay active whether you are a local or someone just like me who is just passing through as a traveler.

I've been to a few gyms in Bangkok, but there is just something about working out at an outdoor park. It's like being primal, and being one with nature. There are plenty of outdoor parks in Bangkok, but not all of them have outdoor gym equipment. I have listed and added some photos of the two best outdoor gym parks in Bangkok. If you ever make it out to Thai Country, and you are looking for a place to workout for cheap or FREE, then you'll want to bookmark this page!

BENCHASIRI PARK

I really liked this park! It was only quick 10-12 minute walk (or 5 min run) from my downtown guesthouse. There are lots of activities that you can do here such as people watching, picnic, taking your kids to the playground, playing outdoor sports with the locals like: skateboarding (yes, there is a mini skate park), volleyball, badminton, basketball, swimming and running (2k per lap). And if you want to workout, then there are lots of outdoor fitness equipment throughout the park. The area that I liked best was where the benches and pull up bars were (towards the back of the park). This is where most of the locals go to do calisthenics and really show off their strength. There are also some food vendors offering snacks and beverages, non-alcoholic of course.

Benchasiri Park - Bangkok, Thailand (Sukhumvit Rd)

Workout Equipment

 Snacks, Beverages, Bag Storage, and WC available

Workout Photos from Benchasiri Park

Benchasiri Park Address:
Sukhumvit Road, Khlong Tan, Khlong Toei, Bangkok 10110
(Next door to the Emporium Shopping Complex) 

LUMPHINI PARK

This is the BEST outdoor gym park in Bangkok hands down! If you are a workout enthusiast, then you definitely want to check out Bangkok Gym, which is the largest outdoor gym area within Lumphini Park. There is nothing fancy about the gym equipment, and it's very basic, but it had everything that I needed to do my workouts. Bangkok Gym is free for locals, and only 20 Baht ($0.60 cents) day pass fee for non-locals. I loved the fact that you could do your strength workouts, and go out for a run in the park. The running/bike path (2.5km) runs right in front of the outdoor gym. There are also all kinds of other fitness equipment throughout the park which is along the running path. If you would rather workout indoors with A/C, then the park also has an indoor gym which you have to be a member, and membership is only 40 Baht per year, that's $1.21 USD =) This membership also includes a nice swimming pool. Talking about super cheap! Almost every night after 5:30pm there is a free group cardio workout at the park.  

"Bangkok Gym in Lumphini Park is like the Venice Beach of Bangkok, but without the beach"

Lumphini Park - Bangkok Thailand

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Fun and Easy to Moderate Equipment

Bangkok Gym - Lumphini Park

Bangkok Gym Workout Photos - Lumphini Park

(I did a modified P90X/Body Beast using Gym Equipment)

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Indoor Gym and Pool Area - Lumphini Park

Lumphini Park Address:
Rama 4 Road,Wangmai,Pathumwan, Bangkok, Thailand

Watch Video from Lumphini and Benchasiri Park - Bangkok, Thailand

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