Training Blog 

Has Your Travel Been Delayed? 5 Ways to Reduce Stress With Exercise!

Bink's Gym clients are busy people - and they take frequent trips, so I have decided to add a page just for their travel workouts. I make multiple air trips each year and share the following mini-workout (for healthy individuals) that can even be performed in an airport. I have done these exercises in Atlanta, in Zurich, in Phoenix, and even in Paris! Recent air travel delays make these especially useful:

  • 1. Warm-up with shallow squats with an arm swing. Do 20 shallow squats.
  • 2. Add some lunges or - better yet- single-leg squats (put a back foot on a seat, stretch that front leg far enough out that the knee does not go beyond the toe). Do 10 for each leg.
  • 3. Use the floor, a stool, or a large chair for some seated crunches. Lean back slightly, bringing your knees to your chest and slowly extending, as in a crunch. Do 20.
  • 4. Now for the arms! Chairs are great for tricep dips. Hands on the edge of the chair, stay close to the seat edge to keep your shoulders safe and slowly lower and raise yourself 10-15 times. Your feet should be flat on the floor with your knees bent for an easier dip, or straight, resting on heels, for more of a challenge.
  • 5. Try some bicep 21s if you have a 5-8 lb object easily held in one hand. Curl half way up and back down x 7, then curl all the way up and half way down and back to top x7, and then do 7 full bicep curls. Switch arms.

    Follow up with stretches:

  • Stretch the backs of your legs by standing with the knees nearly straight. Put your hands on your thighs and slowly slide them down, keeping your back straight. Slide down until you feel a good stretch. Slowly stand back up. repeat x 5.
  • Stretch those triceps by bending one arm and lifting it up (with your elbow by your ear) to pat yourself on the back. reach down, adding a little pressure with the other hand for a good stretch.
  • Bink's Gym clients should add the full forearm stretch series for maximum stress relief - don't forget the fingers!

    • Need Info?

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  • Check this Travel Advisory Page for international airport links.
  • Need to get in touch with a REAL HUMAN by phone? Try this U.S. database from gethuman.com. It also works for the U.K. and for Canada.
  • I recommend this Paris Bike Tour, one of many Fat Tire Tours - stay fit while traveling!
  • Map your running route in the U.S.
  • Find running routes and even running buddies at Run the Planet.
  • Training for a distance race and need a local running coach in the D.C. area? Check out Andy and Treena's services.
  • Need security info or assistance? Try Cinnamond Global Consulting Group.
  • Are you a student on a tight budget? Check Student Universe. For the rest of the bargain-seekers, Sidestep searches several travel sites at once.

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