So I’ll be Poland for some hiking this week in the mountains near Krakov. I’m taking my TRX straps so hopefully I’ll have some interesting workouts and photos to share with you when I get back.

I always stay fit, eat right, and do NOT gain body fat when I travel even though there are a lot of obstacles on the road. But no obstacle is a good excuse for gaining fat, even when you are not at home. Everything can be managed.

Some of my travel weapons that keep me on-track…

1) My Red Oxx Air Boss carry-on bag that holds a lot of stuff (including snacks and my TRX straps)

2) I use the hotel gym, my hotel room, or I buy a day pass to a local gym. I do not skip scheduled workouts while traveling.

3) I get up earlier than I want to in order to train or eat properly

4) I plan ahead – for example, I’ll buy extra bags of raw almonds in the USA for my travels to Poland (as I’m not sure what I’ll be able to find)

On my flight to Europe, I’ll be reading one of my favorite books, “Man’s Search for Meaning”. I recommend you invest in a copy of this book…it will move and inspire you to action.

Speaking of action, TT Transformation Contest #8 is wrapping up…entries are coming in and I’m seeing some amazing success stories.

Click here to listen to this week’s call…

Now let’s get into the TT Workout and tips…

Monday – Aug 16th

Transformation Tip of the Week:
“Do you have an opportunistic mindset, focused on the possibilities in your life? Or do you always focus on the obstacles? Start to pay attention and change your mindset to set yourself up for success.” – Rachel Cosgrove

TT Hotel Room Workout A – Advanced

Repeat the circuit 2 times the first time you try it.
In future workouts, you can repeat the circuit up to 3 times.

Y-Squat – 15 reps
1-Leg RDL – 8 reps per side
Reverse Lunge – 15 reps per side
Spiderman Pushup – 8 reps per side
1-Leg Reaching Lunge – 12 reps per side
X-Body Mountain Climber – 10 reps per side
Prone Stick-up – 8 reps
8] T-Pushup – 10 reps per side

Intervals – Running in Place
20 seconds running, 10 seconds recovery (very slow walking in place)
Repeat 8 times

Tuesday
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.

Reference:
Br J Sports Med  2010;44:731-735. Volatile organic compounds in runners near a roadway: increased blood levels after short-duration exercise

Australian researchers had subjects run next to a busy road – like many joggers do and wanted to see if this increased blood levels of common pollutant volatile organic compounds (benzene, toluene, ethylbenzene and xylene (BTEX)).

Significant increases in blood BTEX levels were observed in runners between pre- and postexercise for TEX but not B.

Conclusions Blood BTEX levels are increased during high-intensity exercise such as running undertaken in areas with BTEX pollution, even with a short duration of exercise. This may have health implications for runners who regularly exercise near roadways.

Craig Ballantyne’s Bottom Line: Heck, this scares me because of all the walking I do…even just with the cigarette smokers…another reason I’m probably going to move to a big estate in the country soon.

Wednesday

TT Hotel Room Workout B – Advanced

Repeat the circuit 2 times the first time you try it.
In future workouts, you can repeat the circuit up to 5 times.

Bulgarian Split Squat – 15 reps per side
Decline Pushup – 20 reps
Y’s & T’s – 10 reps each
1-Leg Squat – 10 reps per side
Spiderman Climb – 10 reps per side

Intervals – Jumping Jacks
30 seconds jumping jacks, 30 seconds recovery (very slow walking in place)
Repeat 6 times

Thursday
Do 30 minutes of fun activity…and time for this week’s Facebook Question.

Q: “What to do after being able to do plank for 2 minutes?”

Answer
Once you can do a plank for the mandatory 2 minutes straight, I recommend progressing to more advanced exercises like Stability Ball Planks,
Stability Ball Cross-Body Mountain Climbers, Rollouts, Pikes, and Hanging
Knee & Leg Raises.

Friday

TT Workout C – Advanced Hotel Room Workouts

Repeat the circuit 2 times the first time you try it.
In future workouts, you can repeat the circuit up to 3 times.

Running in Place – 20 seconds
Chops – 12 reps per side
Grasshopper Pushup – 8 reps per side
Y-Squat – 15 reps
Mountain Climber – 12 reps per side
Bodyweight Squat – 30 reps
Diagonal Lunge – 12 reps per side
8] Squat Thrusts – 10 reps

Here’s a video of the Grasshopper Pushup…


Social Support Saturday!
30 minutes of fun activity…let’s talk about the importance of surrounding yourself with social support and active friends.

Another reason I don’t gain fat when I travel is because I hang around active folks who like to workout. In Poland, we are going hiking and I’ll be challenging my buddy – a former soldier from the US Army – to a “toughest bodyweight workout challenge”.

Here’s a quote from Jay Ferruggia on the importance of social support at home…it’s about how his fiance, Jen, is awesome.

“Instead of going out boozing, partying and eating junk food I now stay home, cook healthy, organic food every night of the week, get to bed long before midnight and am far more productive on a daily basis. Having someone to share the healthy/fitness lifestyle with definitely makes things a lot easier and helps you stay on track. We keep each other motivated and focused and train together on a frequent basis.  My good friend, Craig Ballantyne always talks about the importance of social support when you’re trying to achieve something, and it doesn’t get any better than having it right in the same house next to you at all times.”

Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare

Here are 5 foods not to eat

  1. Vitamin Water
  2. Smoothies
  3. Protein bars
  4. Granola
  5. Protein with aspartame – stick with Prograde Protein instead

Want to know why to avoid these? I explain on the call…

Click here to listen to this week’s call…

Next week!
TT Workout – TT Bootcamps Workouts
Research Review – Interval Training
Research review – resistance training grannies
Groceries – Eating healthy on the cheap

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Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men’s Health magazine for over 17 years. Today he teaches his gift high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he’ll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at craigballantyne.com