Bodyweight training: The secret sauce?

Have you heard of bodyweight exercises? While resistance machines and free weights can get the job done, don’t eschew bodyweight exercises because you think they’re a waste of time. That’s actually a myth.

While you do need to lift something heavy in order to increase your strength, that weight doesn’t need to come from an external source. Your own bodyweight can get the job done!

Bodyweight exercises are strength training exercises that use your own weight to provide resistance against gravity. Here’s why you should consider adding these type of exercises to your routine:

Get more bang for your buck

High-output, bodyweight-based exercises can produce considerable fitness gains in very short workout durations. As there's no equipment involved, bodyweight workouts make it easy to move on to the next exercise and avoid lag time. Shorter rest times leave your heart rate elevated and you’ll burn more calories, which can help change body composition.

Cardio + strength pack a mean punch

Speaking of results, bodyweight exercises are efficient because you can enjoy cardio and strength in one quick workout. For example, a minute of burpees in between strength exercises will keep the heart pumping while still supporting muscle development.

Say goodbye to boredom

And last but not least, if you get bored easily, listen up! Adding extra reps, performing the exercises faster or super-slow, and perfecting form are a few ways to keep things interesting.

What’s your favorite bodyweight exercise?

How to get back into a fitness routine

It can be easy to fall out of a routine, especially this time of year. Sometimes our fitness regimen takes a backseat to fun or hectic travel plans — and that’s OK temporarily. If you’re struggling with re-entry, you’re not alone. Here’s how you can get back in the saddle so to speak.

Take it slow. If you’re used to 4 or 5 workouts a week, maybe try 2 or 3 the first week back. You don’t want to risk injury or feeling discouraged by any regression. Taking it slow is better than not returning any day!

Find an incentive. Some people are motivated by rewards. Whether it’s a manicure, new pair of shoes or a new yoga mat, a (non-food) treat can be a way to encourage you to act.

Remember why you started. When you first set out to achieve a goal, you likely had a personal reason for making changes. Whether it’s being more fit for an upcoming vacation, playing with your kids or grandkids, reducing the risk of disease, everyone has a “why.” I find that when motivation is waning, it helps to revisit my intentions. (Side note: Don’t forget how far you’ve come either.)

You’ve got this!

Fit on the road: How to stay on track

This topic is top of mind, as I will be traveling this week. If your job or lifestyle requires you to be on the road (or in an airplane) a lot, you might find it challenging to maintain a consistent workout schedule. But you don't have to sacrifice your fitness. It just calls for some forethought. Here’s how you can stay on track on the road.

First off, do your research about amenities. Know that many hotels have gyms on-site. They usually have the basics and some are even equipped with machines and apparatuses. If you’re not staying in a hotel, you might have to get more creative. Here are a few of my go-to activities:

Walk: Walking is a great low-impact activity and it doesn’t require any equipment! Make it a point to walk for at least 30 minutes at a moderate pace to get your heart rate up.

Stretch: Put simply, stretching does the body good. And just like with walking, it’s easy to integrate into your routine. While not strenuous, stretching boosts a myriad of benefits that can help you in your overall fitness regimen. Try this sequence from Health to prepare your body for a flight.

Get on the “band”-wagon: A resistance band is versatile and takes up little to no space in your bag! Keep up your strength-training routine on the road with these 20 total-body exercises.

If you travel often, how do you take your workout on the road?