Top 10 Travel Fitness Tips – Part 1

I recently read two articles about travel fitness. One said that while you’re traveling, you should keep up with 50% of your normal training and the other said you should keep up with only one-third. Both were written by well known fitness professionals and both said that you should NOT expect to keep up your regular exercise program while you are traveling. That struck me as kind of “lame” and I said to myself, “Why the heck not? Why do people have such low standards and demand so little of themselves? Why do they let themselves off the hook and scale back?”

Sometimes, of course, traveling is purely for a vacation – including a vacation from training. Occasional time off from intense training is beneficial and necessary to let your body recover and rejuvenate completely from chronic training stress, just as time off from the office is needed to disengage your mind for a while. It’s also true that it really doesn’t take much to maintain fitness once it is developed, and an abbreviated, but still effective, workout routine could certainly be used, if you choose, when you’re on the road.

However, you still have healthy eating to think about and just because you’re traveling doesn’t mean you can’t follow your regular exercise regimen. Why settle? If you want to continue to improve your physique while on the road, you can! Here are 10 ways that I did it on my last extended business trip that you may find helpful as well. It begins with a simple decision.

1. Decide to improve while you’re traveling and to come home in better shape than when you left

Nearly every time I travel (the exception being if it’s a complete rest and relaxation vacation), I set a goal to come home in better shape than when I left. The only reason most people usually come home with lower fitness and a few extra pounds than when they left is because they didn’t make a decision to do otherwise. In fact, many people hold a belief that it’s “impossible” to stay on their eating and exercise program while they are traveling! Why not get in better shape no matter where you are? The truth is, all it takes is a decision and some planning. I find it a fun and exhilarating challenge to improve myself no matter where I am in the world.

2. Write out your workout schedule in advance

There’s nothing like writing your goals down on paper to keep your mind focused and keep yourself motivated. In addition to writing out goals regularly, preferably every day, you should also commit your training schedule to paper and especially when you are traveling. Write down the days, the time of the day and the exact workout you plan to do and you will be amazed at how easy you will find it is to get to the gym and have great workouts.

3. Get a hotel with a kitchen

The single most important part of my travel arrangements was to book a hotel with a kitchen. For me, not having a kitchen is not an option. If you don’t have kitchen, you will be much more likely to skip meals, it’s very difficult to eat 5 or 6 times a day (as required by any good fat burning or muscle building nutrition program), and you may end up at the mercy of restaurant, hotel or convenience store food. For my most recent trip, I stayed at Homestead Studio Suites, one of several national hotel chains in the USA which includes a full kitchen including a refrigerator, microwave, stove – the whole works. Exteneded Stay America and Marriot Residence Inn offer similar accommodations

On previous trips, if there wasn’t such a hotel with a kitchen in the vicinity, I searched the internet for apartments for short term rental. You may be surprised at the type of lodging you can find and often you will be pleased with price as compared to hotels. I once booked a luxury condo for 7 days and it ended up costing less than the hotel I was first considering, and the hotel didn’t even have a kitchen. Nothing beats a full kitchen, but you may also find that many hotels will provide you with a microwave and mini-refrigerator if you ask for them.

4. Go food shopping immediately after checking in

The FIRST thing I did after checking in was to make a beeline straight to the local grocery store. I took a shopping list with me because on past trips I found that I nearly always seemed to forget one or two small items if I didn’t have the written grocery list. Once you have a fully stocked refrigerator and kitchen, your meal planning and preparation is NO DIFFERENT than it is when you are home.

5. check the local restaurant locations and menus and commit in advance to making healthy choices when dining out

Since I had a kitchen at my disposal, the majority of my meals were just business as usual. I cooked them right in my hotel room and brought them along with me wherever I went. However, when traveling, it’s likely that you will probably be having quite a few restaurant meals.

I make it a habit to scope out the local restaurants in advance and even check their websites. Most have their menus online these days. I make a decision in advance whether it will be a regular meal or a “cheat meal.” If it’s a cheat meal, I enjoy whatever I want, but I always keep portion sizes in mind. For example, last time, I split a slice of cheesecake with a friend. Was I guilty? Heck no, it was my planned cheat day, I only ate half a slice and it was the first cheesecake I had in 12 months!

If you walk into a restaurant without having made a decision in advance whether you are staying on your regular meals or having a cheat meal, you are much more likely to have a “diet accident” and make a poor choice on impulse, especially if you’re influenced by non-healthy-eating companions (don’t under estimate the negative peer pressure factor). All it takes is one unplanned cheat meal and that can often lead to guilt. Then “all or none thinking” tends to set in and you may tell yourself, “Well, I blew it,” so the next meal and then the rest of the week tends to completely fall apart as well.

Health and Fitness Benefits of Using a Cross Trainer

Cross-Trainer Provides Many Health and Fitnesss BenefitsThere are many health and fitness benefits to using a Cross-Trainer. Also known as an Elliptical Exercise Machine or Elliptical Bike, the Cross-Trainer provides a low-impact whole body workout.The Cross-Trainer machine combines the action of a stair-climber, treadmill, and exercise bike into one easy to use machine. This exercise equipment provides the health and fitness benefits of hiking, cross-country skiing, and biking.Standing on the machine your feet will move in an elongated oval or elliptical pattern while the dual action handle bars includes your upper body in the workout. Depending on the intensity of your workout, the Cross-Trainer will burn between eight and twelve calories a minute, more than a traditional treadmill.This low-impact machine provides many health and fitness benefits for those who have difficulty exercising because of bad joints or arthritis. While exercising your feet remain in constant contact with the machine at all times eliminating the stress on ankles, shins and knees common to jogging.The Cross-Trainer uses all of the lower leg muscles, making it a great choice for anyone wishing to strengthen their lower legs. The speed of the machine is determined by your own movement while the amount of resistance determines how much effort it will take to keep moving. When you stop, the machine stops, thus making it safe and easy to use.The reduced wear and tear on you also means less wear and tear on the machine. This is a very low maintenance machine which uses very little energy to run. The Cross-Trainer is a good home gym choice for just about anyone. It provides a whole-body cardio workout while reducing the impact found in traditional exercise making it a good choice for those who have difficulty exercising due to compromised joints or those looking for an economical solution for a home gym whole body workout.

Why Risk Poor Precision Metal Stamping Quality? Automotive Industry Averts Risk With APQP

Precision metal stampings are a critical component of so many products. Automotive components, medical devices, electronic parts – all contain metal stampings. For the part or the device to function properly, the stamping needs to be free of defects and of perfect quality.We continue our metal stamping quality article series with a discussion on APQP.Automotive industry refuses to take chances with precision metal stamping quality.Poor quality is not an option with the automotive industry. That’s why the ‘Big Three’ (Ford, GM, and Chrysler) created Advanced Product Quality Planning, better known as APQP.So what is APQP? Technically, “it’s a guide in the development process and also a standard way to share results between suppliers and automotive companies.” More simply put, it’s a way of making sure the automotive companies are involved in every step of the development and launch process with their suppliers – to ensure nothing goes wrong. Why? Ultimately, to ensure the ‘Big Three’s’ customers are satisfied with their automobiles.APQP is typically deployed in 5 concurrent and collaborative phases:Plan and Define Program
Product Design and Development
Process Design and Development
Product and Process Validation
Launch, Feedback, Assessment, and Corrective ActionSome of the questions that can be addressed through the APQP process are:Can the product/process be error proofed?
Can the product/process achieve a higher level of capability through tolerance design and/or process variation reduction?
What controls must be developed to ensure that defects cannot reach a customer?The APQP process actually monitors 23 topics before production is even started. Topics like design robustness, design testing, quality inspection standards, product packaging, and more.Metal stamping companies need to be prepared.There are a lot of suppliers wanting automotive business. Automotive manufacturers and the companies that represent them can demand that their suppliers abide by APQP processes.And that requirement certainly applies to metal stamping companies as well. Automotive suppliers need to ensure the metal stamping companies they do business with are committed to APQP and should insist they:Establish and continually monitor company-wide APQP processes
Utilize APQP tools such as Failure Mode Effect Analysis (FMEA) to ensure quality
Utilize advanced technology to verify stamping quality, thicknesses, and dimensions (sensors and gauges)
Implement sophisticated quality control plans and tools to ensure consistency and zero defect parts (i.e. Statistical Process Control (SPC)
Adhere to the Production Part Approval Process (PPAP)With these controls in place, metal stamping companies can do their part to ensure the automotive manufacturers achieve their ultimate goal of customer satisfaction.Want to know more about APQP?For comprehensive details on the APQP process, refer to the AIAG APQP Manual available through AIAG (Automotive Industry Action Group).