s.
• Brainstorm while colleagues while walking instead of in a meeting room
• Walk around the airport while waiting to board the plane.
• Walk instead of taking the escalator, you will find that you get there faster than those who take the ride!
• Take the stairs instead of the elevator, or get off a few floors early and walk the rest of the way.
• Pack your resistance tubes.
• Pack your jump rope.

Try these simple yet very effective steps to maximise your activity, pr

With more people travelling on business and for pleasure than ever before, the greater the need to learn how to exercise effectively while away from home.

Traveling should not bring your fitness program to a grinding holt. Be creative in your exercise choices, be realistic and manage your time more effectively regardless of how busy your itinerary is.

Research shows that 4 x 15 minute sessions of exercise are just as effective as 1 x 60 minute session. End result – more efficient use of your time, greater energy expenditure, boosting your metabolism four times instead of one, and a physiological production of happy hormones and endorphins throughout the day to keep you energised, in good spirits and mentally alert.

So how does this relate to exercise? Before breakfast, put your trainers on and hit the gym for a 10 minute run and a stretch, or go for a swim. After lunch walk for 15 minutes around the hotel grounds. This will also help the digestion process so you don’t feel full when get back to work again. Once your meetings have finished hit the gym for a quick 15-20 minute circuit blast of strength training. Circuit training will ensure your heart rate remains elevated, maximising your energy expenditure, completing your workout in much less time and create a new training response for your body to adapt and respond to. Forget about your 3 sets of 10. If you have access to a gym, work through all your exercises one at a time, alternating muscle groups. Then hit the shower to get ready for your dinner engagement. It really is as easy as that!

You will need to be disciplined to do it the first time, but once you have tried it once, it will become just as routine as cleaning your teeth – and you will feel fantastic!

Here are some other tips to increase your physical activity while travelling on business:

• Schedule your exercise sessions as you would business appointments. They are just as important and essential to your wellbeing especially while travelling on business.
• Brainstorm while colleagues while walking instead of in a meeting room
• Walk around the airport while waiting to board the plane.
• Walk instead of taking the escalator, you will find that you get there faster than those who take the ride!
• Take the stairs instead of the elevator, or get off a few floors early and walk the rest of the way.
• Pack your resistance tubes.
• Pack your jump rope.

Try these simple yet very effective steps to maximise your activity, pro

time, greater energy expenditure, boosting your metabolism four times instead of one, and a physiological production of happy hormones and endorphins throughout the day to keep you energised, in good spirits and mentally alert.

So how does this relate to exercise? Before breakfast, put your trainers on and hit the gym for a 10 minute run and a stretch, or go for a swim. After lunch walk for 15 minutes around the hotel grounds. This will also help the digestion process so you don’t feel full when get back to work again. Once your meetings have finished hit the gym for a quick 15-20 minute circuit blast of strength training. Circuit training will ensure your heart rate remains elevated, maximising your energy expenditure, completing your workout in much less time and create a new training response for your body to adapt and respond to. Forget about your 3 sets of 10. If you have access to a gym, work through all your exercises one at a time, alternating muscle groups. Then hit the shower to get ready for your dinner engagement. It really is as easy as that!

You will need to be disciplined to do it the first time, but once you have tried it once, it will become just as routine as cleaning your teeth – and you will feel fantastic!

Here are some other tips to increase your physical activity while travelling on business:

• Schedule your exercise sessions as you would business appointments. They are just as important and essential to your wellbeing especially while travelling on business.
• Brainstorm while colleagues while walking instead of in a meeting room
• Walk around the airport while waiting to board the plane.
• Walk instead of taking the escalator, you will find that you get there faster than those who take the ride!
• Take the stairs instead of the elevator, or get off a few floors early and walk the rest of the way.
• Pack your resistance tubes.
• Pack your jump rope.

Try these simple yet very effective steps to maximise your activity, pr

t back to work again. Once your meetings have finished hit the gym for a quick 15-20 minute circuit blast of strength training. Circuit training will ensure your heart rate remains elevated, maximising your energy expenditure, completing your workout in much less time and create a new training response for your body to adapt and respond to. Forget about your 3 sets of 10. If you have access to a gym, work through all your exercises one at a time, alternating muscle groups. Then hit the shower to get ready for your dinner engagement. It really is as easy as that!

You will need to be disciplined to do it the first time, but once you have tried it once, it will become just as routine as cleaning your teeth – and you will feel fantastic!

Here are some other tips to increase your physical activity while travelling on business:

• Schedule your exercise sessions as you would business appointments. They are just as important and essential to your wellbeing especially while travelling on business.
• Brainstorm while colleagues while walking instead of in a meeting room
• Walk around the airport while waiting to board the plane.
• Walk instead of taking the escalator, you will find that you get there faster than those who take the ride!
• Take the stairs instead of the elevator, or get off a few floors early and walk the rest of the way.
• Pack your resistance tubes.
• Pack your jump rope.

Try these simple yet very effective steps to maximise your activity, pr

for your dinner engagement. It really is as easy as that!

You will need to be disciplined to do it the first time, but once you have tried it once, it will become just as routine as cleaning your teeth – and you will feel fantastic!

Here are some other tips to increase your physical activity while travelling on business:

• Schedule your exercise sessions as you would business appointments. They are just as important and essential to your wellbeing especially while travelling on business.
• Brainstorm while colleagues while walking instead of in a meeting room
• Walk around the airport while waiting to board the plane.
• Walk instead of taking the escalator, you will find that you get there faster than those who take the ride!
• Take the stairs instead of the elevator, or get off a few floors early and walk the rest of the way.
• Pack your resistance tubes.
• Pack your jump rope.

Try these simple yet very effective steps to maximise your activity, pr

s.
• Brainstorm while colleagues while walking instead of in a meeting room
• Walk around the airport while waiting to board the plane.
• Walk instead of taking the escalator, you will find that you get there faster than those who take the ride!
• Take the stairs instead of the elevator, or get off a few floors early and walk the rest of the way.
• Pack your resistance tubes.
• Pack your jump rope.

Try these simple yet very effective steps to maximise your activity, productivity and performance while travelling on business.

Good luck with your future fitness endeavours.

Yours in Health,

Daniel Remon.

Fitcorp Asia specialises in Executive Fitness Programs for busy professionals.

www.personaltrainingbangkok.com www.fitcorpasia.com