FITNESS & BEAUTY · AUGUST 2018
EXERCISE ON THE GO
It doesn ’ t matter if you already exercise , if you are just starting out or simply thinking about it , the concerns are the same : what to do when things come up and you have to change your routine . You are left wondering how to make time for or start your exercise regimen .
You don ’ t need to stop working out or be stressed about how to maintain your workout routine when out of town for business or vacation . Many exercises only require that you use your body weight and many exercise props can be taken in your luggage , as they are light and don ’ t take up much space .
ANYTIME
Embracing exercise as part of your lifestyle means that you always make time for it . It becomes a good habit . It is better to do a little than nothing at all , so it doesn ’ t matter how much time you have available . And it ’ s advisable to invest in a session with a personal trainer to learn the proper form and execution of your chosen exercise , as it will help prevent injuries and make your workout more effective .
Warming up and stretching are necessary components before starting an exercise routine . Good and easy examples of warm ups are marching in place , walking and jumping rope . And always finish your routine with a stretch .
Use your time wisely . For example , if you only have 10 minutes , work the body part that demands the most attention . If you find more time , work other areas .
ANYWHERE
Adopt a routine that can be done indoors and outdoors , is flexible , can become more challenging as you train and has an increasable level of difficulty . Exercise preference is personal , so find the one that will keep you looking forward to it ; this way , you will not get bored with working out .
If you find that you ’ re losing interest , find inspiration in magazines , exercise and fitness books , training DVDs , cellphone and tablet apps , YouTube videos , etc .
THE PROPS YOU CAN TAKE WITH YOU
Below are some exercise props you can use anywhere . Most of them come with a booklet or DVD showing different types of exercise :
TRX ® Suspension Training – It is one of my favorites . It is a total body workout using your own body weight and can be used indoors and outdoors , it even comes with a door adapter .
Elastic bands – They work with resistance , from light to heavy , and come in a variety of styles .
Jump rope – Good for warm up , agility and speed .
Pilates ball ( small ) – It can deflate for travel and be inflated without a pump . It is recommended for core strength and balance .
Dumb bells – Once at your destination , just fill two empty water or sports drink bottles with liquid , rice or sand .
Be curious . Look for new props to add variety and challenge to your routine .
Now you are ready to exercise on the go ... anytime , anywhere . No more excuses . Exercise is the best medicine for the mind , the body and the soul .
Brazilian born and US-trained , Juçara Santos has over 25 years of experience in the fitness arena . She has been the featured guest instructor at fitness seminars in Europe , the Caribbean , South America and the US . Santos has worked in leading clubs , resorts and spas in Greater Miami as well as overseas and spent the last 15 years as a fitness director developing diversified programs and classes for health clubs . She holds various certifications for group fitness and personal training . She is a fitness consultant , martial artist ( Tae-Kwon-Do ), and aerial fabrics and trapeze artist . In addition , Santos is certified by Polestar Pilates ( Allegro Reformer , Pilates Mat , and with props ), spinning endorsed by MadDog and is a certified Zumba instructor . Santos is the creator of Evolution 10 Body Training concept and is a life coach focusing on a healthy lifestyle for the mind , body and soul .
By Juçara Santos
36 HEALTHY MAGAZINE