Hotel Gyms Around the World

I have been a loyal Marriott fan for years, but lately I have stayed at a few outstanding Hyatt's that are making me reconsider my loyalty program.  

Hyatt Regency Vancouver

Several months ago I started a board on Pinterest where I have been capturing the Fitness Facilities of the various gyms where I train.  My travels are mainly US based but now and then I have the good fortune to travel abroad.  I am NOT a photographer and all the photos are taken using my iPhone, so please excuse the graininess.

I developed a very basic scoring system to grade key aspects of the Fitness Facilities

Grading System

1. Unacceptable/Poor
2. Acceptable
3. Outstanding

Criteria

• Accessibility – is the facility open 24 x 7 is my major criteria. 
• Cleanliness – if there are no wipes to clean the equipment, this is an automatic score of 1.  Cleanliness needs to be observed in public fitness facilities.  Making it easy to do the right thing is evidence of good facility management
• Equipment – is the equipment functional, varied and maintained
• Nutrition – I am very basic here, if you can’t even get water, it’s a score of 1. 

Most recently, I was in British Columbia and stayed at the Hyatt Regency Vancouver.  I was impressed with the facility from the time I stepped out of the cab.  The rooms were wonderful, the bed was comfortable and the gym was great!

• Accessibility: 3 (Guests can access the fitness center 24 x 7)
• Cleanliness: 3 (Very clean and there were tools to clean up after yourself)
• Equipment: 3 (Wonderful variety of machines, free weights, bands, balls, etc.  A nice gym away from home)
• Nutrition: 2 (there was water available and some fruit but nothing special)

Why am I taking time to share this?  Hopefully, my effort will accomplish three goals:

1. It will offer other travelers a reliable reference for the quality of the fitness facilities at hotels across the US
2. It will motivate you to do the same and post them to my board so that the catalog grows
3. It will really motivate those hotel chains with poor scores to take a look at their facilities and make them more acceptable and traveler-friendly. 

We talk about the obesity crisis and how we need to make people more active, but now it’s time to make the investments to better engage the community.  Hotels are such a small piece of the pie that impacts a minute portion of the population, I recognize that.  However, as I have written in the past, frequent travelers tend to be overweight, less active and have poor nutritional habits.  While having a nice gym in the hotel won’t necessarily make us go to the gym, it will make the experience much more pleasant when we do.

Do you have any hotel gym photos to share?  Feel free to grade them and post.

Pinterest: http://pinterest.com/daphnebascom/hotel-gyms-around-the-world/

Tips for the Wellness Warrior on the Road

Over the past two years I have returned to the life of a road warrior and in that time I have learned several tips and tricks that I would like to share with you regarding nutrition and traveling.  Eating well on the road is challenging and as a result many associates who travel regularly encounter many challenges to their health and fitness routines.  An article in the April 2011 issue of the Journal of Occupation and Environmental Medicine documented the results of a study involving a review of the medical records of more than 13,000 employees enrolled in a corporate wellness program.  The authors reported that those employees who travel for business on a regular basis (>6 days per month) had a higher body mass index (BMI), a higher rate of obesity and poorer self-reported indices of health compared to those who travel less frequently. While this is only one study of one population, those of us who travel frequently would agree that frequent travel places us at higher risk for poor compliance with healthy eating.  The takeaway message is that YOU need to take charge of being healthy while on the road.  My tips and tricks for eating healthy on the road are simple and most don’t require great effort.  

                                                                        

Preparation

• If you already cook your meals on the weekends you’re one step ahead.  When you know you’ll be traveling spend some time over the weekend cooking and freezing your travel meals.  Measure out portions into freezer bags or containers, label and make sure to seal them tightly. I’m a big fan of Tilapia loins (Regal Springs, Costco).  They travel well and I can cook them in large batches.
• Pack your meals and/or snacks in your carry-on.
• Pack small baggies of healthy food options like apple slices, almonds or walnuts, protein bars (low carb, low fat, not the candy bar masquerading as a protein bar) or protein powder (to make your own shake or pudding) Packing your snacks will keep you from paying exorbitant prices for airport food and increases the likelihood that you will make healthy choices.  I have included some links to websites with great snack ideas in the references below.

Planning

• Try to book a hotel that has an in-room refrigerator and microwave.   If your room does not have a refrigerator feels free to ask for one in advance or at the time of check-in.  Many hotels offer them free of charge.
• If you freeze and pack your meals, make sure to bring plates and utensils if they are not provided with your accommodations.
• A quick trip to the local Target (or Wal-Mart) is a good option so that you have healthy snacks in your hotel room.  You can also purchase some vegetables if you have cooking facilities in your room.
• If you are staying in a Residence Inn (one of my favorites) pick up the bag of microwave popcorn that is part of your welcome gift and take it to the front desk.  Otherwise, you may eat it in a moment of weakness. 
• Based on the number of days for your stay, purchase your water at Target (or Wal-Mart).  It is much less expensive than buying it in the hotel.
• If you are responsible for arranging meals while traveling, choose restaurants that offer healthy meal options.
• If you will be out for meals, review the menu online in advance.  This will allow you to make your meal selections and make it less likely that you order impulsively once seated in the restaurant.  You can also use this time to review the caloric and macronutrient profile of the meal using MyFitnessPal.
• Alcohol consumption may make you prone to poor meal choices.  If you are going to drink, alternate every alcoholic beverage with 8 oz of water.
• When ordering at a restaurant, be specific regarding how you would like your meal prepared.  You can specify no butter, no oil, broiled, baked, grilled and most kitchens are willing to accommodate. 

Perseverance

• Drink lots of water, especially if you are flying.
• Don’t fret if you slip or allow yourself a treat.  Just get back onto your healthy eating plan with the next meal.
• When you think you are hungry or about to be tempted by Cinnabon try these tricks:
• Drink 8 oz. of water and then reassess if you still want something to eat
• Ask yourself if eating XX will help you achieve your health, fitness & nutrition goals
• If you purchase foods from airport shops (e.g. HMS Host) use the barcode scanner on Fooducate to provide you with a “grade” for the nutritional value of the food along with offering some potentially healthier options.

Finally, although I am writing this during National Nutrition Month, I can’t neglect to remind you to get active and stay active, even when you are on the road.  

References

http://journals.lww.com/joem/Abstract/2011/04000/Business_Travel_and_Self_rated_Health,_Obesity,.4.aspx

http://www.drweil.com/drw/u/VDR00003/Travel-Fitness-Tips.

MyFitnessPal:  www.myfitnesspal.com

Restaurant Nutrition: http://caloriecount.about.com/restaurants-mc1

Restaurant Nutrition: https://itunes.apple.com/gb/app/restaurant-nutrition/id285180322?mt=8

Restaurant Options: www.healthydiningfinder.com

Fooducate:  www.fooducate.com
Snack Ideas: http://www.wholeliving.com/136268/best-travel-snacks-road/@center/136761/healthy-snacks#131978
Snack Ideas: http://www.womenontheirway.com/jane-air/2010/03/the-pack-smart-healthy-travel-snack-list.php

Image Credit: http://farmboylogic.com/products/

March 2013 Kettlebell Challenge Begins!

Today is the first day of the March Kettlebell Challenge!

I hope you were able to review the videos in the previous posts so that you could have a good understanding of the exercises that are part of this challenge.  The goal for the first day is simply to allow you to become familiar with the kettlebell swing and to review the videos, if indicated, before we progress further in the challenge.  

I've had some great comments/questions and I hope I've been able to address them.  One thing I forgot to mention.  Please DO NOT let go of your kettlebell, weight, medicine ball while it is in mid-air.  This disclaimer is for all spouse, child, pet and personal property injury that could result from this inadvertent action.  LOL!.  

Get started, have fun and be safe.  The intensity will ramp up significantly so please make sure you're comfortable with the movement and the weight before the end of week one.

References
Challenge Monthly Calendar: http://buffntufffitness.blogspot.com/2013/03/march-kettlebell-challenge-calendar.html
One Arm Row: http://buffntufffitness.blogspot.com/2013/03/march-kettlebell-challenge-one-arm.html
Deadlift: http://buffntufffitness.blogspot.com/2013/03/march-kettlebell-challenge-deadlift.html
Biceps Curl: http://buffntufffitness.blogspot.com/2013/03/march-kettlebell-challenge-kettlebell.html
Kettlebell Swing: http://buffntufffitness.blogspot.com/2013/02/march-challenge-prep-kettlebell-swing.html