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I’m so thrilled to have my friend Sheila Cordaro the founder of CORDARO FIT, LLC (formerly FIT 4 MOMS, LLC) guest blog for us today. Sheila is a certified personal trainer, group fitness trainer and children’s fitness specialist, who earned certifications through American Fitness Professionals & Associates. She also earned her certification in Basic Counseling of Health and Nutrition to provide her clients even more insight to achieve their fitness goals CORDARO FIT has been named “Best of Arlington” and Sheila has also been featured in Arlington Magazine (you probably recognize her from the cover!)
I started taking Sheila’s classes in 2008 when my son was 18 months old and my daughter was three. I don’t know about most of you, but my children were incredibly unhappy at the gym daycare so what ended up happening was that I didn’t really exercise for a couple of years. A friend of mine told me about Sheila’s classes and how there was a babysitter on-site and I decided to give them a try. I was hooked right away and, moreover, my children were HAPPY and loved going with me to exercise because they were right there in the room with me (engaged in play with their peers) while I worked out. The kids and I got into a routine of going to class pretty much every day and my life (and theirs) quickly changed. Charlotte and Will made new friends, I made new friends and I got healthier and more fit than I had been since 2004.
I HIGHLY recommend COR FIT. If you click here you can see the class schedule. Sheila and her other instructors are fun, kind and motivating. You’ll always get a great workout and you’ll want to come back day after day.
Read on to learn about Sheila’s tips for maintaining a workout routine while traveling. She’s even incorporated a workout that you can do in the comfort of your hotel room! Thank you, Sheila!!!
Traveling for business or pleasure can take a toll on your exercise routine but it doesn’t have to. You can preserve some normalcy on travel. In fact, the body sometimes responds negatively to constant changes. If you’re used to pumping iron or hitting the streets for a run, you should carve out time to maintain your normal routine while on travel. It can be a challenge if you don’t have your fancy gym equipment or favorite workout space. However, I have some easy tips that you can follow to help you maintain your healthy exercise routine even on travel.
- First, you’ll want to research the area you will be traveling. Find out if they have an exercise facility at your hotel. If not, find out where the closest local gym is. Sometimes hotels and gyms have one day passes you can purchase. If there is no gym close by, I’ll have some hotel room exercises you can do no your own.
- Find the time: you should know your schedule while on travel. Plan ahead and carve out that time to exercise. You don’t need an hour. You can take 30 minutes in the morning to do some cardio and hit the strength training or core work at the end of the day. if you know you’ll be sitting in meetings all day, it’s a great idea to elevate your heart rate for at least 30 minutes. Studies have shown that increased heart rates prepare your brain to learn. “The more neuroscientists discover about this process, the clearer it becomes that exercise provides and unparalleled stimulus, creating an environment in which the brain is ready, willing, and able to learn.” –SPARK by John J. Ratey, MD.
- Pack a band, running shoes and exercise clothes. If you have them with you, you’ll most likely use them. There are tons of exercises you can do with the resistance band and your own body weights. *quickie workout included below.
- If you’re traveling with someone, talk about your workout plan. This will keep you accountable.
- Healthy eating can be one of the biggest challenges while on travel. Stay away from the vending machines between meetings. Pack a piece of fruit and water in your bag. If you wouldn’t order that juicy cheeseburger at home, don’t do it now. Make healthy choices by asking for a salad with a light dressing on the side, or opt for a grilled chicken sandwich rather than the beef burger.
- Find ways to exercise on the plane, at your hotel or meeting venue. Long plane rides can sabotage your exercise plans from the start. Seated butt squeezes, squats and lunges are a great way to stay moving on the plane. While you’re waiting for the restroom, you can perform squats, single leg squats and lunges! Once you’ve landed, take the stairs! If you’re a lady in heels, kick them off and have at it.
Here’s a 20 min quick workout that you can perform in the comfort of your hotel room or small gym at the hotel:
Be sure to use proper form. Listen to your body; if it hurts (aside from muscle fatigue) then stop.
3 minute warm up: 20 jumping jacks; 20 side step squats; 20 forward lunges (each leg); 40 high knees. Workout I – 25’s workout(perform 25 of each)
- Squat jumps
- Full situps
- Side lunge, jump shots each side
- Single leg squats each side (add jump after 10 squat jumps)
- High kneesw/ arms out to the side
- Jumping jacks (for higher intensity, stand on the band, holding each end in your hands)
- Tricep dips from seated position
- Lat pulls from high lunge position (thumbs to armpits) wrap the center of the band around something and pull both hands back toward you.)
- Jabs to the sky w/ 3-5 lb wts, or using a band (stand on one end of the band and holding the opposite end, punch to the sky)
- Squat thrusts(start in standing position, jump up, squat tuck, jump back to plank, squat tuck, stand up and jump.)
John K. Hart
Founder and CEO of StaySmarter
A purpose-driven and results-focused leader, John is the Founder and CEO of Imagine If, a team of hotel insiders that is the maker of the StayFaster and StayAtHand websites and apps, a powerful suite of tools that are the smartest way to get your hotel stay. They provide consumers the world’s fastest, most powerful way to book hotels. They provide hotels a new pricing model, support for their rewards programs, and significant opportunities for brand differentiation.