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Fitness for Body, Mind and Spirit

GreenNote Life

Fitness for the body, mind & spirit

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Thoughtful Thursday…My Thailand Exercise

Welcome to Thoughtful Thursday. This GreenNote Fitness newsletter mindfully gathers and distills useful information that is supportive to our journey. It is my mission to educate, inspire, and propel you into action that moves you towards your goals and life of purpose. Take control of your journey today.

Upon rising early in the morning, I left our villa that faced the Andaman Sea and walked the path to the resort gym. Listening to the birds as they sang before others had waken was very peaceful. I felt gratitude for the morning and being on this island. I looked forward to doing my daily training before heading to the airport…what exercises would benefit me today?

When we are home in our familiar environment keeping our routine of getting to the gym and training is relatively easy. When we walk into our local gym we know immediately where to go and what do. Sometimes it almost becomes automatic. But when we are out of our comfort zone, traveling for work for example, we have to get our bearings, figure out where the gym is, assess what equipment they have, and so forth. This takes not a lot but some amount of mental effort. Mental effort that could be spent on preparing for that important meeting or figuring out where to take your clients for dinner.

When I’m traveling there is one exercise I do without fail. Doesn’t matter how nice or not-so-nice the gym is, I can get a great workout in a short amount of time.

I know your curiosity may be peaked. What is my Thailand exercise? It looks something like this:

  • 5 min warm-up on Elliptical or 2 min Jumping Jacks

  • Complete 3 to 4 rounds of 10 reps. Every move listed below is part of the same exercise; complete each part for one rep

  • Grab a set of dumbbells, stand with feet shoulder width apart

  • 1x RDL (Romanian Deadlift), hold position to do a bent over dumbbell row

  • Slowly rise up to starting position, curl dumbbells to shoulders

  • 1x push-press

  • Keep dumbbells on shoulders

  • 1x alternating reverse lunges

Bonus work

For extra bonus do v-ups or a plank hold in between sets or both. I would do v-ups 20x followed by a plank hold on elbows for one minute.

Decision-Making Fatigue

When we are busy or in a new environment, sometimes we just don’t have the time to think about what our workout should be. By doing the same one each time you travel or in a pinch for time, decision-making fatigue is reduced and you are more likely to get your training done for the day.

Why is it named ‘my Thailand exercise’

Well, I was traveling in Thailand and wanted to get a quick workout in before it was time to catch our plane. This particular multi-joint exercise hits major muscle groups and it targets hamstrings, glutes, quads, back, biceps, shoulders, and core. I notice my heart rate go up a bit and it gets my sweat on!

To see this exercise in motion, click below.

I wasn’t on a work trip which maybe allowed the creative juices to flow to put some moves together as one exercise. Now I have this in my fitness tool-kit. This past weekend I was at a hotel with a decent gym. What did I do? You guessed it!

The beauty of this exercise is that you don’t need an awesome gym or even a gym at all. You can also use just your bodyweight and still get a great workout.

Try it out in a gym you are familiar with. Get the moves down and then try it on your next trip or just because you care about your health!

Enjoy your journey,

Lisa Schaffer

You wouldn’t happen to know just one person that would benefit from this information? Please forward it to them!

Did you miss last week’s newsletter on Intermittent Fasting and Insulin (Part 1)……?

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