J.J. Kunkle is an A.C.E. Certified Personal Trainer and owner of The Fit Life, LLC in Bellbrook, Ohio. She never leaves home without her running shoes and shorts.
“I couldn’t workout out last week; I was on a business trip. The hotel didn’t have a gym!” I’ve heard it a thousand times from my clients and friends—an excuse to get off track and break the exercise habit.
Travel is the worst time to skip your workouts, because most likely you are eating out for every meal, consuming way more calories than normal. So I make sure my clients are armed with an easy, quick travel workout that can be done anywhere!
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Kettlebells are all the buzz in the fitness world right now. Kettlebells have been around for centuries, but have become popular among athletes and fitness enthusiasts in recent years.
They are mainly used for ballistic or swinging movements or used in press and pull movements similar to those associated with normal weight training. Kettlebell exercises engage the entire body, thus making each movement maximize core stabilization and total-body muscle recruitment. In other words, kettlebells are a great total body workout that improve muscle tone and reduce body fat.
I understand that the majority of the female population is intimidated by weight training, but kettlebells are a great way to reach your fitness goals and have a blast doing so. I recommend integrating a kettlebell exercise routine or two into your weekly workout regimen. The benefits are completely worth it.
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Swimming is one of the best non-weight bearing activities out there and I totally recommend implementing a swim routine into your workout. It’s a great way to burn an enormous amount of calories all while having a blast in the water. Non-weight bearing refers to no weight or pressure being forced onto the joints, thus great for those with injuries, arthritis, or pain.
Although indoor pools are somewhat hard to come by, they are definitely worth the small cost to use. You may find indoor pools at your local health or fitness club, university, YMCA, or hotel. Before starting your swimming workouts, here are a few things you should know:
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Swimming is one of the best total body workouts for your body. Swimming, unlike running (for most people), is easy on the joints and can be fun depending on the type of swimming you are doing. Swimming with friends is a great way to enjoy yourself as well as enhance your physical and mental strength and endurance. This is also a great way to change up your workouts from time-to-time.
Research has shown that swimming workouts burn approximately three calories a mile per pound of body weight. One mile is 1,609 meters. So for a 150 pound person, at a 30-minute/mile pace, they would burn around 900 calories. Nine hundred calories in a half hour; it takes an hour on the treadmill at a fast pace to burn 900 calories! Below are a few different swimming workouts that you may want to give a shot!
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There are millions of different exercise and workout theories out there and the key is to find the one that works for you and your body. I’m not going to tell you what to do or how to do it; I’m just going to give you some advice for when you’re organizing your workout.
When you begin your workout you should focus on the larger muscles (chest, back, thighs) first because they require more energy, and then move to the smaller muscles last (biceps, triceps, forearms). By organizing your workouts in this order, you will be able to exercise longer, harder, and correctly develop that great physique.
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