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.
Y
ou 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. Dumb bells – Once at your destination,
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. Be curious. Look for new props to add
variety and challenge to your routine.
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.
just fill two empty water or sports drink
bottles with liquid, rice or sand.
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
34 HEALTHY MAGAZINE