Fit on the Go

Fit on the Go
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The one thing we all struggle with is trying to stay fit.  Exercising and staying fit is always the #1 New Years Resolution, the gyms are packed from January to February with everyone that made the resolution to lose weight.  Come March we go back to our normal routine and our gym membership cards get dusty in our wallets.  Well, we have a solution for you to stick with your New Year’s Resolution of staying fit this year and that answer is Fitness Guru, Josh Zitomer.  Zitomer is the personal trainer for Alicia Keys and he has created the best fitness routine that you can follow in the comforts of your home or in your hotel room when you’re traveling.  Josh created PhysicalFix which is online workout service that offers personalized and effective workout programs designed by Zitomer just for you.  PhysicalFix gives you a personal trainer that creates personalized workout programs and helps you with your nutrition with a customized food journal, calculating your daily food allowance. We highly suggest you try it yourself with a free 14-day trial.
We asked Josh if he could share his expertise with us on how to stay fit while on the go.  How to stay fit while traveling?
What is the hardest thing about staying fit while traveling?
              The hardest thing about staying fit while traveling is the lack of a schedule. Most people go from a regimented daily schedule to one that involves not only the traveling but meetings, client dinners, tourist excursions, and possibly time zone changes. This makes it extremely difficult to keep any sort of a routine. The most important part of staying fit while traveling is to schedule your workouts for yourself. If you know you have two meetings with an hour and a half between them, schedule your workout for that time…and stick to it.

 

What are some quick workouts that someone can do in their hotel room or hotel gym?

Quick workouts are 90% of my methodology. I see no need to be in the gym for over 45 minutes. Ideally, you’ll want to shoot for 35 minutes.

The key to quick workouts is blending bouts of high intensity with bouts of lower intensity. This is accomplished by combining cardio intervals and strength training.  As an example, after your warm up of roughly 5 minutes, you’ll bump the intensity up on whatever cardio piece you’re warming up on to an intensity that will have you out of breath in 2 minutes. After the 2 minutes, you’ll hop off your cardio piece and work your way through 4-5 strength exercises. Once those are done, it’s right back on a cardio machine for another 2-minute bout. You’ll continue this back and forth for 30 minutes.
Here’s a great workout I give to all my clients when they head out on the road:
Warmup:
5 minutes on a stationary bike (moderate intensity*)
Workout:
2 minutes on a stationary bike (vigorous intensity*)
Pushups – 20 reps
Squats – 30 reps
Burpees – 10 reps
Plank – 60 seconds
REPEAT THE “WORKOUT” PORTION FOR A TOTAL OF 3-4 SETS

 

No gym in your hotel? Not a problem. Replace the stationary bike with any of the following:
Jumping Rope
Jumping Jacks
High Knees
Side Hops
Rock climber to Jumping Jacks
Mountain Climbers
Plank Jacks (if you want to really target your abs/core for the day)

 

Do you find it difficult to stay on your personal diet while traveling? If so, what are some suggestions for splurging within reason?

The hardest part of this whole healthy fitness thing is the eating. Eating well at home is difficult…which makes eating well while traveling extremely difficult!

I have two main rules for clients traveling:
  1. Stick to my “One and Done” philosophy.
Have one high calorie feel good meal each day. Listen, I’m all about being realistic and balancing your quality of life with your need to stay healthy. If, for one week, while you’re away, you stick to one “cheat meal” each day you won’t be ruining the hard work you’ve put in.  Especially if you’re bumping your metabolism up each day with good workouts and fun vacation activities
  1. Drink Plenty of Water.
Have a water bottle with you at all times. Here’s why: Thirst often masquerades as hunger and traveling dehydrates you. Two perfect reasons to hydrate!

 

What are some easy workout gadgets that one can travel with?
             Simply put, if you’re not traveling with a jump rope, you’re wrong! Always, always throw a jump rope in your suitcase. It’s the easiest form of (pretty intense) cardio you can do anywhere. Combine some jumping rope with strength exercises (in the interval style mentioned above) and you’ve got one of the best workouts out there.

 

What are some fast but effective workouts that can be done in a hotel room?
            The key with getting it done in your hotel room is to have an arsenal going in. Have a jump rope, bands, and a list of not only strength exercises but cardio exercises that don’t require any equipment. With these tools, you have everything you need to put together a calorie busting workout…all within the comforts of your own room.  What I love about fitness, losing weight, and a healthy lifestyle is that all of these can be worked on anywhere and at any time.  If your vacation is turning out to be more hectic than you thought, leaving no room for a 30-40-minute workout try 2-3 short workouts throughout the day. The advantage here is that you are consistently raising your metabolism. One of the keys to weight loss is keeping your metabolism high throughout the day so this is a perfect method to try.

 

Try this:
Workout #1:
30 Seconds Jumping Jacks
15 Burpees
45 Second Plank
REPEAT these three exercises back to back to back for a total of 10 minutes.

 

Workout #2
30 Seconds Mountain Climbers (on each side)
15 Squat Jumps
20 Crunches
REPEAT these three exercises back to back to back for a total of 10 minutes.

 

Workout #3:
30 Seconds High Knees
30 Squats
20 Full Situps
REPEAT these three exercises back to back to back for a total of 10 minutes.

 

What are your suggestions for active adventures to incorporate into vacation planning?  For example        zip lining or paddle boarding etc…
            I’m an active vacationer, and my wife is more of a complete relaxation vacationer so we try to find vacation spots that will offer both. Typically, for us, that’s a beach with water sports galore. She lays on the beach while I scuba dive, wind surf, paddle board, and act like a 10-year-old splashing in the waves.  My suggestion is to make sure you plan your vacation. Taking the time to look into what certain vacation spots offer in the form of activities will pay off in a huge way while you’re trying to stay fit and relax at the same time.

 

Any food or drink products that one should incorporate into travel to stay on top of your game?
             Avoiding processed and chemical laden airplane food is key to traveling survival. Step number one should be to find a few healthy snacks you enjoy. The obvious ones are trail mix, vegetable sticks, and energy bars. Pack a few of these on your carry on and avoid the junk the airline feeds you.  Next up on your checklist should be something to drink. The airline sells sodas, alcohol, juices, and water. The obvious choice is water as the other three aren’t healthy and/or dehydrate you. If you want to get water on the plane, that’s fine but anything you buy after the security checkpoint in the airport you will be able to bring on the flight so why not stock up on a couple bottles of water in the terminal. This will give you enough water to rehydrate the fluids you’re losing from flying/traveling. While you’re at it, buy something healthy to eat that’s more substantial than the power bars and trail mix you brought from home. Grab a salad or healthy sandwich.
Once you’re where you’re going and in vacationland, skip the chain restaurants! They will be everywhere and it’s easy to gravitate towards “restaurants” you’re familiar with. Instead, stroll down the street and find independent cafes and restaurants. Most of them will have menu out front so stop for a moment and take a look.

 

Tell us more about some of your upcoming fitness events that you are participating in.
             My main focus these days are burpees. In September, I will be attempting to be the first person to ever complete 10,000 chests to ground burpees consecutively. The current World record is 9,480 in 72 hours. I’m looking to hit 10,000 in 48 hours.

 

How can someone become a member of your fitness program?
            Becoming part of our Pfix Team is easy. Simply go to physicalfix.com and sign up. Feel free to take advantage of our 14-day trial.

 

Can your video workouts be accessed when traveling internationally?
             Yes, physicalfix.com can be accessed from anywhere in the world. I have clients in the UK, Germany, France, Spain, South America, and Italy.

 

Intensity Scale:

 

Moderate exercise intensity

Moderate activity feels somewhat hard. Here are clues that your exercise intensity is at a moderate level:

  • Your breathing quickens, but you’re not out of breath.

  • You develop a light sweat after about 10 minutes of activity.
  • You can carry on a conversation.

Vigorous exercise intensity

Vigorous activity feels challenging. Here are clues that your exercise intensity is at a vigorous level:

  • Your breathing is deep and rapid.

  • You develop a sweat after a few minutes of activity.
  • You can’t say more than a few words without pausing for breath.

 

About Josh Zitomer:

 

josh

 

Josh is a Triathlete, Adventure Racer, Ultra-Marathoner, and Obstacle Course racer and is a prime example of practicing what he preaches. His idea of relaxation includes training for, entering, and participating in some of the world’s most challenging and grueling of sporting events – Double Ironman (4.8 mile swim, 224 mile bike, 52.4 mile run), Triple Ironman (7.2 mile swim, 336 mile bike, 78.6 mile run), Quintuple Ironman (12 mile swim, 560 mile bike, 131 mile run), and the Spartan Death Race. Josh is a 3-time survivor of one of the hardest races on the planet; The Spartan Death Race. With a finishing rate of only 12%, the race lives up to its name.

 

In 2011, 2012, and 2013 Josh was one of the top finishers and endured 45 hours (2011), 62 hours (2012), and 70 hours (2013) of gut-wrenching suffering. All with no sleep. Most recently, Josh broke the World Record for most Chest-to-Ground Burpees. Previously, the World Record stood at 9,480 (72 hours). Josh Completed 10,000 Chest-to-Ground Burpees in 43 hours-shattering the old record. Throughout the event, he managed to raise $12,000 for Alicia Keys’ foundation – Keep a Child Alive. Josh’s charity event for 2016 looks to be epic. He plans to Burpee to the top of Mt. Kilimanjaro to raise awareness and money for Keep a Child Alive. Alicia Keys will assist with this endeavor by hiking to the summit and meeting him at the top.

 

Josh has also been known to create and complete events by himself to test his limits. Every year, to honor the victims of 9/11, Josh completes a task 2,997 times-once for each victim.  In 2012, he did 2,997 Burpees, in 2013 and 2014 he flipped a 300lb tractor tire 2,997 times. His 9/11 tribute for 2016 is going to be a sufferfest that might last close to 24 hours. He plans on combining 1 Burpee and 1 tire flip to honor each of the 2,997 victims. He will do a single Burpee and then flip his 300lb tractor tire once. Josh plans to repeat that combination of 1 Burpee and 1 tire flip over and over again until he reaches 2,997 Burpee/flips.  Zitomer did just that, he broke the record with 10,000 burpees!!

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