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Being a busy person that is constantly on the go does not mean that you don’t have the time to stay in shape and keep your body fit while you are traveling. Unfortunately, the excuses we make do not keep us in shape nor able to keep up with the high demands of a busy life. If you join a health club, you would be making a great decision and a much easier way to stay fit.

Many health clubs offer the same types of services in other facilities. Some even have guest passes to specific spas and athletic clubs around the country. Another way to stay fit while traveling is to stay at a hotel that has spas and sporting facilities. If your hotel does not offer these things, it is highly possible that the hotel itself has spa and exercise arrangements elsewhere.

To get this information, ask a clerk at the front desk and he/she is sure to provide you with the information you need. Today, many hotels have treadmills or other exercise machines. This will help keep you active and fit. It is also important to remember that most cities or towns have a YMCA or a YWCA. Search the Yellow pages and give the facility a call. When traveling, there are many opportunities you can take to stay fit.

At times, the specific location you are in might not offer any type of exercise facility or spa for you to visit. If this happens, you can be creative and turn your hotel room into your personal gym. Before you leave to go on your trip, bring along some hand weights, exercise bands, and any other type of exercise equipment that is travel friendly. With all of these items, you can easily turn your hotel room into a gym.

Use your elastic bands are a way to achieve resistance. While in your hotel room, use furniture such as chairs or beds that will help you work out. Depending on the furniture in your hotel room, you just might want to stick to body weight exercises. These are also great ways to keep your fit and in shape. To do this, find ways to combine pushups, legups, and crunches. Though these exercises do not exercise a huge range of muscles, you will still be able to work your heart and continue to build up your endurance.

When traveling, I think we all understand that working out is not the easiest thing to put into a busy time schedule. Many people who travel have very tight time frames and do not also have time to add in a complete workout session. Fortunately, there are many other ways to still exercise in order to keep your body fit. You can simply try stretching in your hotel room or taking a long walk around the hotel or town you are visiting. Many hotels today also have swimming pools. Go for a swim.

Swimming is a great exercise that is able to work the majority of the muscles in your body. You can relax and exercise at the same time. Since there are so many ways that you can work out while traveling, you shouldn’t have an excuse for not finding some way to exercise and keep your body fit. It doesn’t matter what time you work out, just find 20-30 minutes per day to do some sort of exercises, no matter the type. Even if you cannot do the exact some workout routine you are used to, switch it up a little. Any exercise is good exercise.

Kevin Sinclair is the publisher and editor of My-Personal-Growth.com, a site that provides information and articles for self improvement and personal growth and development.

I’m sure I just upset some of those out there that think ellipticals and treadmills are the greatest thing since sliced bread, but I’m going to assert to you in this article, that they are both a big fat waste of your time!

First though, let me state that if you really truly enjoy mindlessly pumping away on an elliptical or treadmill (or an exercise bike too), then by all means, you’ve got to keep doing what you enjoy, because enjoying your exercise program is one of the most important keys to actually sticking with any exercise routine for the long haul.

However, don’t say that I didn’t warn you that you were wasting your time with all that mindless cardiovascular machine boredom. Also, you might find ideas in this article that you enjoy a lot more than ellipticals and treadmills and will get you better weight loss results too!

If I have not mentioned it before, I don’t believe in cardio machines, and personally, I haven’t even touched an elliptical, treadmill, or exercise bike in at least 6 or 7 years (if not more).

Actually, I never even use cardiovascular machines anymore for warm-ups before a workout (I used to on occasion)… These days, I prefer to do kettle bell or dumbbell swings or snatches mixed with body weight exercises as a great full body warm-up at the beginning of my workouts.

So why in the world do I have such a deep dislike for cardio machines? Here are my 5 main reasons:

1) Mindless steady state exercise while watching tv or reading creates a mind/body disconnect resulting in poor results.

2) Ellipticals and treadmills are just plain boring!

3) Ellipticals and treadmills are also a very inefficient method of working out in comparison to other options you have available. Why would you do elliptical or treadmill work outs if you can get much better results by doing more fun and interesting forms of exercise that actually stimulate your metabolism to a greater extent and increase your fat-burning hormonal response to the workout.

4) Ellipticals and treadmills are ridiculously expensive and a waste of money for people that work out at home… there are so many better options for home work outs you could spend your money on rather than throwing it away on an elliptical, treadmill, exercise bike (which are most likely just going to gather dust anyway).

I prefer a much cheaper home gym setup… You really don’t need a whole lot more than a good jump rope, body weight exercises, a stability ball, some dumbells (adjustable work great), possibly a couple kettle bells, and perhaps resistance bands for some extra variety.

5) I have also seen studies that showed evidence that treadmill jogging may be less effective than outdoor jogging for many reasons such as slightly less calorie expenditure compared to outdoor jogging, stride abnormalities on treadmills vs natural jogging, etc.

(although I would never advise just “jogging” anyway… varied intensity walks or runs and/or sprint intervals are a much more effective training routine, which exercises your heart in a much wider heart-rate range instead of just the same heart rate the whole time).

So what are some good alternatives to ellipticals and treadmills? Here are a few of the best:

Kettle bell training - nothing will get your heart thumping like high rep KB snatches and swings or clean & presses (can be done with dumbells as well, but I prefer KBs).

Jump rope - great mind/body connection (try speed jumping, crossovers, and double jumps once you get good)

Body weight training - lunges, body weight squats, pushups, jumping exercises, planks, bear crawls, mountain climbers, etc.

Outdoor wind sprints - this is the ultimate training for a super lean ripped body… just take a look at the powerful chiseled physiques of world class sprinters, and compare that to the withered weakling bodies of typical marathoners… enough said!

Sprint swimming - more of a muscle toning workout than steady pace distance swimming… I actually love the upper body pump I get from sprint style swimming (this is the same concept as sprint intervals vs steady pace jogging but in a pool)

Hill sprints - yet another staple for a rock hard and ripped body.

Shadow boxing - incredible workout, but if you are shy, you might want to do this at home since you will get some crazy looks from people if you’re doing this at a typical gym.

Rowing machine - I don’t lump this in as a “cardio” machine like ellipticals or treadmills… instead, I think the rowing machine is truly a great full body workout that actually uses real resistance.

Heavy bag punching/kicking workout, rebound bag, or speed bag - all are great workouts and much more entertaining than typical boring cardio machines (also requires an intense mind/body connection which is essential for success)

I hope you’ve enjoyed this look at why elliptical machines and treadmills are such an ineffective and boring method of working out, and perhaps you’ve found some fun new ways to spice up your exercise routine.

Here is another interesting article about the Health Benefits of Raw Honey vs Sugar

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Walking creates a huge increase in our energy levels and is without doubt one of the most fruitful forms of exercise. You would be truly amazed at the benefits which can be seen simply by adding a twenty minute walking session to your daily routine. I am living proof of this fact as I lost a fantastic 74lbs in weight in only twelve months by doing just that. I had become bored of dieting over a two month period and having seen so little by way of weight loss results I decided to take heed of what my physician had said about walking. I am so glad I did. My energy levels increased threefold and I actually enjoy my daily walk and the peace of mind it brings.

Sometimes the physical exertion of exercise is the jump start our bodies need to shift the weight loss up a gear. For those trying to lose weight the benefits reaped by walking will always be streets ahead of the fact that we have to allow personal time away from whatever we would normally be doing to carry out our walking. Walking keeps your mind occupied whilst it circulates the oxygen rich blood around your system. You are likely to take in more liquids which his good for you and think less about food.

The only downside is the pressure we place on our knees, ankles and feet. If you have any existing joint conditions, for example, arthritis, you should take things slowly at the beginning and only cover more ground when you know your body can take it. Buy yourself some good walking shoes and if necessary wear leg bracing to reduce the chances of harming yourself whilst out on your walk. Your doctor will always advise you how to take care of your body when you are exercising.

There are so many useful tips and a great deal of good advice, specifically for those new to walking, in some of the journals and magazines on the market. You will find all manner of information from the right shoes to wear to which kind of walking sticks are the best. You will also find details of community and national events for you to take part in if you so wish. These magazines were a real help to me when I first started walking and the real life stories contained therein served as a great form of inspiration for me too.

There is nothing to match the peace of mind which comes with stopping for a few minutes to admire the sunset as you walk. Maybe you will use the time for a little private reflection, asking yourself if you have made the best use of your day, remembering something you should have done which you haven’t and including it on your list of “to do’s” for tomorrow.

Just twenty minutes walking each day makes such a fantastic contribution to your wellbeing, clears your mind and allows you to glimpse that sunset - what could be better than that?

Kevin Sinclair is the publisher and editor of My-Personal-Growth.com, a site that provides information and articles for self improvement and personal growth and development.

The hardest part of getting into good shape and staying there is motivation. Our inspiration to stay in shape changes with the seasons. We have holidays to consider, cold winter days, and all of those gadgets of convenience which keep us from maintaining a daily routine or exercise. However, we really should be wise about the way inactivity affects our bodies and our health.

Diabetes, heart disease, and strokes are just a few of the medical conditions which can arise from idleness. But there is good news! Recent research has shown without any doubt that these affects can be stopped or reversed simply by switching from a sedentary lifestyle to a more active one. Exercise on its own, without making any particular change in your diet can reduce the risks of the diseases previously mentioned so by doing whatever you can to increase your motivation has to be of benefit to you. You could try listening to music whilst taking a run, or find some form of exercise which you like and enjoy doing and set aside a particular time of day to do these activities. This will help you to keep motivated. By creating a pattern for your exercise your body will soon become used to it.

Your mind has the ability to create ideas which lead to positive actions and such actions can help you to lead a strong, happy and healthy life. Just talking positive to yourself can work wonders for your motivation levels and even looking at recent improvements for example, a slimmer waist line, will keep you going. Self encouragement has to be the ultimate motivation and you will have no-one to thank except yourself.

If you want to change your body shape, fitness motivation is essential and this will require you to create a fitness motivation plan. For men, goal setting and presenting challenges works best and a change of scenery and some fresh air may be the key to get you motivated. Remind yourself of the rewards you will reap if you continue especially at times when you feel like giving up. Not only will you be more confident and possess self esteem but you will also rid yourself of anxiety, stress and depression.

Sometimes just the idea of a better sexual performance is enough to keep the motivation in place. Set yourself realistic goals because if they are too difficult you will soon feel defeated and be tempted to give in. When you achieve an appropriate goal you will get such a boost and feeling of satisfaction, this in itself creates even more motivation.

Vary your exercise routine, make it fun to do and if you want to ensure you keep up the exercising ask someone to go along with you. This is a sure way of you sticking to the routine you have set.

If you do not know much about fitness in general you could always consider hiring a personal trainer, a professional who knows what he or she is doing. Your trainer will customize a routine just for you and concentrate on the areas which need working on in order to maximize the results you achieve. Of course, before laying out the money to employ a personal trainer, you need to be committed to really going for it. Check out some fitness blogs on the internet - there are new ones added more or less daily and most make for good reading.

Remember to make your exercise regime as interesting as possible. Set achievable goals, adds things to make your training more enjoyable such as challenges or ask someone to go along with you. These are all ways of staying motivated. Get moving, keep fit and remain motivated. What are you waiting for?

Kevin Sinclair is the publisher and editor of My-Personal-Growth.com, a site that provides information and articles for self improvement and personal growth and development.

An important component of keeping your body in top physical condition is your body fluid level. Without your body being in top physical condition, your workout will not be as effective and you will be more prone to injury.

As you exercise, your internal body temperature rises, leading to the body releasing internal fluid to the outside via millions of sweat glands and heightened respiration. As the high temperature sweat evaporates off your skin, heat is taken with it, allowing your body to cool down again.

That internal temperature regulation system is vital to remaining healthy, but losing too much of that fluid can also be problematic. Strenuous activity that is conducted during workouts can lead to a person losing 3 quarts or more of fluid per hour. As you lose more fluid, the performance of your body decreases.

Your cardiovascular system can also suffer from excessive fluid loss, as dizziness, muscle cramps, and even heat stroke can result.

Professional experts recommend that you regularly replace water and electrolytes (which includes sodium, potassium, and other minerals,) by drinking a sports drink (like Gatorade, Powerade, etc.) before, during, and after a workout. How much sports drink you should consume will depend on your body weight and type, your tendency to sweat, the external temperature you are working out in, and other variables, but here are some general guidelines to follow.

You should drink around 18oz (0.53 liter) a few hours before beginning your workout, then another 10oz (0.3 liter) around 15 minutes before starting your warm-up routine. For every hour you work out, you should drink at least 30oz (0.89 liter) more every hour you work out. Finally, after cooling down for a few minutes after your workout, you should drink another 20oz (0.59 liter.)

You should avoid caffeine-containing drinks while re-hydrating, as they will actually cause you to lose liquid due to the fact that they have a diuretic effect on the body. You should also avoid drinking alcohol for at least a few hours after a strenuous workout as well; not only does alcohol contain a high number of calories, it can also disrupt the smooth rate of cool-down as your body temperature changes.

You should avoid sports drinks that have high amounts of sugar, as you’ll be putting back a lot of calories you’ve burned off in your workout. Too much sugar can also unbalance cardiovascular regulation after a vigorous workout. This means you should limit your intake of soft drinks and concentrated fruit juices. You should also limit your intake of diet soft drinks, as they have a high level of carbon dioxide, which is not ideal for the best recovery from your workout.

You should look for drinks that replace magnesium (around 100mg per liter,) sodium, and potassium. Sodium and potassium are both essential elements for proper functioning of the heart and for regulating cellular electrical activity.

Isotonic drinks make excellent replacement fluids because they have been designed to closely match the body’s natural concentrations of needed vitamins, minerals, and enzymes, which allows the body to absorb them much more easily, and as a result, quicker into your bloodstream, allowing you to recover from your workouts faster.

By proper rehydration, you can ensure peak performance throughout your workouts, avoid medical problems, and maintain your overall health.

Get all the help you need to lose weight with with the information at HealthyWeightLossGuide.com

You can become lean, more energetic, and happier by making a few easy decisions in your life. Below are ten tips to get you started.

1. Lift weights. An effective strength-training regimen adds lean muscle mass to your body. Each pound of lean muscle mass burns, on the average, 13 calories a day; that means, if you gain an additional ten pounds of lean muscle, you will burn an extra 130 calories per day.

2. Do cardiovascular exercise. Perform 20-minutes of interval-based cardio exercise three times a week. Interval training means varying the intensity of exercise throughout your workout. Pick the cardiovascular exercise of your choice; running, biking, and elliptical are good options. Alternate the intensity of exercise throughout your workout, 2-minutes of fast, high-intensity exercise followed by 2-minutes of low-intensity exercise.

3. Drink plenty of water. You lose, on the average, 64 ounces of water a day in sweat and urine. It seems counter-intuitive, but the less water you drink, the more water you retain. The more water you retain, the more bloated you will look and feel. Drink at least a half-gallon of water every day. Keep a bottle of water at your desk while you work. Sip as you go.

4. Quit sugar soda. Americans consume one-quarter of their daily caloric need from sugar sodas. Soda has no nutritional value. Not only that, it can be harmful. Ramachandran Vasan, MD, professor of medicine at Boston University School of Medicine recently stated that, “Even one soda per day increases your risk of developing metabolic syndrome by about 50%.” Metabolic syndrome is a combination of medical disorders–elevated waist circumference, higher levels of fats in the blood, and a drastic reduction in good cholesterol–that can increase the risk of cardiovascular disease. Rather than drinking sugar soda, opt for no-calorie diet drinks, or drop soda altogether and replace it will water.

5. Reduce simple carbohydrates. Simple carbohydrates are found in foods like white bread, candy, cake and ice cream. They are absorbed into the blood stream directly through the intestinal lining and are rapidly converted into glucose at the rate of 30 calories per minute. The body responds by producing high levels of insulin to regulate the blood sugar. This can cause your body to experience energy spikes, followed by energy lows. Complex carbohydrates, found in whole grain breads, oats, rice, and vegetables, are converted to blood glucose at only two calories per minute. Sticking to complex carbs drops the level of calories converted to fat and regulates your energy levels.

6. Eat breakfast. Researchers at the National Weight Control Registry studied 3,000 people who successfully lost weight and kept it off. Most of these people stated that they eat breakfast every day as a weight control strategy. Breakfast starts your body’s metabolic system early in the day and fights hunger well into the afternoon. Eating breakfast also prevents many adverse effects that come from fasting, such as irritability and fatigue.

7. Set and achieve goals. Never live a day without a written goal. A good goal should have three characteristics; it should be realistic, it should have a deadline, and it should be written down. To lose one pound a week for twelve weeks is an excellent goal as long as it is written down.

8. Reward yourself. Life is full of triumphs; some are substantial; others are small; none are insignificant. Reward yourself for each accomplishment. Take yourself out to lunch or buy something nice. Think about how your accomplishments affect your life for the better. This will cause you to focus on the things you do to better your life and the lives of your friends.

9. Spend time with friends and family. By spending at least a few minutes a day to strengthen relationships, perhaps with a telephone call to an old friend or a birthday card to a family member, you give a little bit of yourself away. And the more you give, the more you receive in love, support and acknowledgement for all the wonderful things you are.

10. Meditate. A recent study at the University of Wisconsin-Madison sent 25 corporate Americans to an 8-week meditation coarse. After completing the course, subjects showed, on the average, a 5% increase in antibodies–some even showed a 25% increase. Researchers were surprised to see a 50% increase in electrical activity in parts of the brain associated with positive emotions and anxiety. The speed of life moves at a fever pitch. It’s essential to find a place where you can set everything aside and reboot your mind so you can stay effective.

Craig Nybo is the president of www.TOTALhuman.com, a company dedicated to improving YOUR quality of life with advanced, highly efficient exercise programs. http://www.totalhuman.com