How To Run Two Miles In a Hotel Room

Are you a traveler who is always rushing from here to there? Are you feeling mentally-drained, experiencing insomnia, or overeating at fast foods at the airport? Do you find it difficult to overcome the discomfort and tiredness of traveling?

This book was written as a survival guide for all the fellow travelers who want to claim control over their busy lives by a salesman who clocks over 200,000 air miles a year. In this useful book you will learn:

1) 10 amazing ways to find exercise where there is none.
2) How to lose fat and have fun at the same time by being more active on the road.
3) How to exercise without having to go to a gym.
4) The secrets of a super-fit salesman
5) Fitness at 40,000 feet
6) How to run two miles in a hotel room
7) De-stressing techniques which you can use anywhere and anytime.

Buy now at a introductory price of just $25USD! We can’t promise that the price will stay there forever!

The Commuters Workout

You can put your commuting time to work —— with a little imagination — whether you’re in a car, on a bus, or on a train. Isometric exercises, which use resistance to work muscles, are the way to do it.

Riding. It you’re lucky enough to be a passenger, do as many of these simple exercises as time allows. It you’re driving, do these only at a stop sign or red light, or at other times when your car is not in motion.

1) Isometric Curls
2) Hip Switch with Neck Stretch
3) Shoulder Rotations
4) Shoulder Stretch
5) Neck Stretch
6) Chin Tuck

Driving: It you’re the driver, the exercises you do must not in any way jeopardize your safety. The isometrics that Follow will leave you free to drive and respond instantly to anything that develops on the road.

1) Isometric tummy tighteners: Contract the muscles of your abdomen for 10 seconds (as if someone were about to deliver a punch to that area), pressing your buck against the seat. Hold for 10 seconds. Repeat for a total of 10.
2) Isometrics also work well for your butt muscles. Tighten, hold for 10 seconds, ond repeat for a total of 10.
3) Work your thigh muscles (quadriceps) with isometrics, too. Tighten, hold for 10 seconds, and repeat for a total of 10.

Don’t forget to use your imagination to think of new ways to get fit as you commute. Listening to music, too, can inspire you to get moving —— even it is just one muscle at a time.

Making Fitness Simple in the Morning

Time for a quick summary, because just a few short paragraphs from now it’s going to be time to put all this stuff to work.

We’ve seen that a balanced fitness program requires three basic elements:
A cardiovascular or aerobic component for weight control and the health of the circulatory system.
A strength component for maintaining muscle mass and thus an active weight controlling metabolism.

Flexibility maneuvers for keeping limber and pain-free enough to want to be active in the first place.
And yes, l know. Despite all we’ve been saying about how easy it can be, you’re still not convinced that you’re going to be able to find the time. How, simply by using your imagination, are you going to lengthen your day by the 30 minutes these fitness endeavors require?

l’ll tell you how. You’re going to do as all great running backs in the game of football do: You’re going to learn to look for openings. Any openings. Five minutes here. Ten minutes there. It can all add up regardless of intensity or duration, remember, because the new research shows that we can get our fitness in “nibbles” rather than just those long and hard-to-swallow “feasts” of old.

So relax, pay attention, and feel free to come up with some ideas of your own. Your goal each day should be to “consume” at least 20 minutes of cardiovascular activity, 5 to 10 minutes of strength-building, and 5 to l0 minutes of stretching. That might sound like a lot, but it needn’t feel like a lot if you can just learn to do what you can when you can.

The only limit to what you can achieve with this system is - as l’ve said before - your imagination.

Doing aerobic activity usually means that you can’t do any other activity at the same time. That’s one reason many of us don’t do it more often. But strength and flexibility exercises can be squeezed in while you’re doing other things, and that’s where your imagination must be especially active.

So let’s get creative, and let’s start with your most frenetic time of all: the morning, when, if you’re like most hard-working Americans, you barely have time to butter your toast. In the next article, we’ll look at how to squeeze similar fit-bits into your noon and evening hours, but for now let’s start with the morning. If you can squeeze fitness into this time, the rest should be easy.

We all have different feelings about the morning: Some of us love it, others of us just do what we can to get through it. Therefore, l’m offering many alternatives for your morning workout.

But even if you’re about as much of a morning person as Dracula, take heart: You can mix and match your exercise alternatives to create an approach that suits you and that fits into your schedule. No exercise program works if you don’t do it, so choosing an activity that you really enjoy and that conforms to your time limitations is very important.

Do you cringe at the first glimpse of sunlight when you fetch the morning paper from the front stoop? Then by all means pick indoor exercises that get your blood circulating before you open that door. Are you energized by the smell of fresh air? Then get outside right away and walk, jog, run, bike, or skate before your shower.

Whatever it is that gets your motor running, do it — and it will jumpstart you for the day ahead.
Read the next article to find out how to maximize your morning time to exercise.

Flexibility Exercises For The A.M.

As we’ve conceded, many of us find ourselves nearly comatose upon arising. If that’s you, some nice and easy stretches will help get you going painlessly, even pleasantly. In addition, they can help prime you for whatever tedious tasks your day may have in store.

Stretches can be worked into your mornings without changing your routine at all. Most can even be done before you get out of bed. Get into the habit of doing the same stretches everyday upon awakening, and they will become just that: a habit that you do without having to think about it. The same is true of the shower, a place that is especially well suited for stretching since the hot water helps loosen muscles even more.

Be sure to do stretches slowly and without bouncing to avoid the risk of muscular and/or connective tissue damage. Never stretch to the point of feeling pain.

Finally, remember to breathe as you stretch

Stretching in Bed:
Even before getting out of bed you can polish off some if not all of your flexibility requirement for the day. You’ll also get your blood circulating to help get you on your way.

1) The Jackknife. Lying on your bock, bend one leg of the knee, foot on the bed. Grasp behind the knee of the bent leg and pull it as close as possible into your chest, keeping your other leg in full contact with the bed if you can. Hold the tucked position for 20 seconds, then switch to the other knee. Repeat the sequence five times.

This stretch is particularly good for loosening the muscles of the lower back, which can be especially stiff in the morning if you suffer from low back pain due to arthritis.

2) The Long Stretch. Lie on your bock with your arms of your sides, thumbs up. Tilt your pelvis until your lower bock is pressed into the bed; hold. Press your heels out and slowly raise your arms over your head to the point of comfort. Continue to breathe as you hold this position for 30 seconds. Then relax the legs, and keeping your pelvis tilted, return your arms to the starting position.

3) The Trunk Stretch. This stretch helps to increase flexibility in the upper body. Get on your hands and knees. Keeping your arms straight in front of you, slowly sit back onto your heels while pressing down with your palms. (Your head should end up lowered between your arms.) Hold for 30 seconds, breathing normally. (Tuck your pillow behind your knee crease if this feels tight.)

Stretching in the bathroom:
Many people find stretching in the shower more comfortable because of the moist heat, which soothes and relaxes stiff muscles. To get the most out of your bathroom time, try the following:

1) While brushing your teeth, slowly rotate your upper body at the hips as far in each direction as you can. Good for loosening the muscles of the lower back and hips.

2) While in the shower, stretch the muscles of your neck, shoulders, and upper back by gently tilting your head as far as you can to one side, then forward, and then to the other side. Repeat several times.

3) Shoulder rotations feel especially good under hot water.

4) When out of the shower, touch your toes (or at least get as close as you can) as you’re toweling off. Keep your legs straight and be careful not to bounce. Good for stretching the hamstrings —the large muscles at the back of the thighs.