Tag Archives: health

Fitness and sightseeing – a perfect match

“Traveling to all those different cities must be so interesting!!  You get to see so much!!”

There it is.  The two sentence combination that immediately tells me that my conversation partner is what I like to call a ‘tourist’.  The kind of person who only travels for pleasure and has no idea what business travel is really like let alone real RoadWarrior stuff (oh, how I long for the bliss of those days).  For those of you who can call yourselves ‘tourists’, let me say that I envy you and let me also provide you with some insight as to what the typical business trip looks like.

Wake up early ->  Jump on a plane -> Get in cab to client offices -> Conduct meeting -> Uber to hotel -> Shuttle to the airport

In and Out….as quickly as possible.  That was my routine for a long time and to a great degree still is but that does not mean you can’t fit some of the life of the city in and keep fit.

Over the past few weeks, I have had the opportunity to spend very short stints of time in some of my favorite sightseeing destinations.  Seattle, Chicago, New York and DC.  With the exception of Chicago, my trips to all 4 were less than 24 hours in total duration but I still managed to spend time experiencing the Manhattan Skyline, Soldier Field and the lake, the Seattle waterfront and Space Needle and the vast majority of the DC monuments (isn’t my workout selfie wonderful?).  I did it by incorporating my sightseeing expeditions with my fitness routine.

I know, not everyone loves running but most everyone can run or walk and if the line at the treadmill in these cities was any indication, a lot of RoadWarriors were spending significant time on those machines.

Take that run/walk outside and experience the city!!

With just a little bit of planning, or the right app, you can find a route that will put you on the right path to a workout and a great tour of the city.  I use www.mapmyrun.com to plan my routes.  In a matter of clicks I had routes to see the city and a guide to make sure that I was following the right path.

Soldier Field

4 miles in Chicago let me see the lake and Soldier Field.

Empire State

2 miles in New Jersey let me get an unbelievable view of the NYC skyline.

WWII monument

5 miles in DC gave me a route that hit all of the major memorials and the White House.

So get out of that dingy hotel gym (let’s face it, even the nicest of them are usually in the basement or some underutilized corner of the facility) and get outside.  Pick a monument, a theatre, a landmark and take your own workout selfie.  I promise you, you’ll be glad you did.

Make it Work!!

My ratio of pleasure vs. work travel is infinitesimally small but I was fortunate enough this past extended weekend to travel to LA & Santa Barbara with my wife Joy  On paper the trip was ideal, 4 days with just the two of us enjoying our native California sand and sun.  One day as a couple in Santa Monica and 3 up in Santa Barbara where we would reconnect with fellow UCSB Gaucho alumni and their families.  What could be wrong with that kind of trip?  Romance, friends, California sun, great food and my beloved Ocean, virtually nothing could derail this trip, unless of course the hotel we stayed at did not have a gym.

Which of course, it didn’t.

Now when I travel for business, I am faced with all kinds of options as to where I would like to stay.  The choice is mine and very often it comes down to ‘Who has the best gym?’.  But this time we were traveling with 5 other families, from all over the country with kids of all ages all getting together in the same spot.  My fitness needs took a back seat (and rightfully so) to the greater needs of the collective.  So as we found the one hotel in the Santa Barbara area that could house our motley crew, it was up to my wife and I to figure out a way to make fitness a priority.  We had a choice to make.

We could either let it slide for the weekend (I mean really, it is just a weekend) or we could make it work.  So make it work we did.

Santa Monica was easy, with a full gym a located less than a block from the beach and running paths, it was a no brainer.  Easy-peasy and I got to enjoy sights like the one below.

Santa Monica

Santa Barbara was a lot tougher but thank God I had Joy with me. 

You see she is a Beachbody Coach and in the middle of a PiYo challenge so I focused on her routine rather than mine.  She had her workouts downloaded already and even though we did not have a single weight, treadmill or elliptical at our disposal, we got 3 challenging workouts in over the 3 days in Santa Barbara.  Without a workout room, we even had to improvise on the location (it is amazing how much space your standard pool deck has when you move the chase lounges out of the way) where we could complete the PiYo workouts. To say we improvised is putting it mildly.   Joy even took video of our space for one of her accountability groups which can be seen below and as you can see, there was a great deal of improvisation going on with these workouts.

Now I am not going to lie, we got a lot of funny looks from the other guests who were passing us doing our PiYo on the pool deck.  Our preferred workout area was directly on the path for all hotel guests who were getting their breakfast from the free buffet.

And for every ‘You guys are so good’ comment I heard or crazy eye directed our way, I had to remind myself that;

a) Their opinion did not matter – living longer for my wife and kids does

b) It is my health and not theirs – I can only choose to affect my own health, they can only choose to affect their health

c) We do crazy stuff like this so that we can enjoy the good stuff later – Like Brophy Brothers which is one of our absolute favorite dining spots on the planet and the location of the picture below;

Brophy selfie

So don’t let opinion, resources or apathy get in the way of you achieving your fitness goals while on the road.  You can always do something.  Walk, run, do a body weight series or maybe even a PiYo workout.  Regardless of the circumstances, you can do something and you will feel worlds better for it when you are done.

I took the picture above in March of 2013.  The person you see is my eldest son shortly after his 13th birthday.  He is a very fit (now) 14 year old who runs, lifts with me, is a 2nd Degree Black Belt (think grappling, sparring, kata, kickboxing, etc) and is getting ready to undertake wrestling this upcoming year as he enters high school.  He is not a kid you would think would have a ‘fitness’ problem.

That is until he got his cholesterol checked a few days ago.

It was a part of the standard well check this past week.  We have a history of heart issues and diabetes in the family so we pay close attention to these types of things, happily signing off on just about any blood test our Doctor (who is fabulous) wants to run.  So cholesterol checking we did go.  Now it was not off the chart, doesn’t require medication and was just on the borderline but it got me thinking.

If this teenager, who has a solid diet (no really, he does for a teenager), a body fat % that is probably in the single digits, works out more than most team sport athletes his age do and has no early onset heart disease in his family can have high cholesterol counts, how bad are the rest of us sitting?  And as a RoadWarrior, how do we fight it?

The tips below should not be new news to anyone but are worth reiterating as we can all slip from time to time:

  • Know your number – because knowing is half the battle!! (only GI Joe fans will get that one)

The total Cholesterol is not the only important number, you need to know the LDL (bad) vs. HDL (good) cholesterol counts.  Even if your total cholesterol is great but it is all in the LDL category, you still have an issue.  It is a simple test that most clinics/drugstores/blood banks can do for you.  I have the privilege of being a universal blood donor and every time I give, they check my cholesterol for me.

  • Exercise – I know. Shocking I would suggest this.

Studies show that regular exercise, of any type, can directly assist in raising the ratio of HDL to LDL.  Don’t skip just because your schedule is busy and it has been a long day.  Remember the first rule of being RoadWarriorFit?  Do something, ANYTHING, everyday.

  • Avoid overly processed foods

There are so many reasons to follow this advice and the best summary I have ever seen is the film Forks over Knives.  Fair warning, watching this film could change your life (for the better).

  • Focus your protein consumption around lean cuts of meats

You can still have your steak (my son’s favorite) but not every night.  Opt for long swimming fish (tuna, swordfish, shark, salmon, etc.) that is not farm raised one night a week.  How does chicken (not fried) sound for Wednesday?  Mix it up.  After all, variety is the spice of life!!

  • Eat the green stuff

Fruits and veggies that are high in fiber can act like scouring pads for your arteries.  Even if you never eat another piece of meat in your life, your liver is still producing enough cholesterol for your body to do phenomenally well.  Think about that, you are already producing all of the cholesterol your body needs (yes, we actually do need it).  As RoadWarriorFit rule #2 states, see fruit – eat fruit.

So while I while I work with my son to choose the chicken over the steak burrito while at his beloved Chipotle, I hope that we can work together to make the right choices on the road (eating your veggies instead of the fries, hitting the gym instead of the lobby bar, etc).  I also hope we all are able to have a back like this kid does at some point in our lives.

Wish me luck.  We spar/grapple with each other on a regular basis and he is only getting bigger and faster.