Healthy Travel: Fitness Program For The Corporate Road Warrior

Well everyone it is beginning to get warm out. The rain is bringing taller grass as a result of all of us travelling more and more for work and conference season. With that, I like to work out at least 3 to 4 days a week. Between swimming and weights, I don’t like to stay a way from the gym to long. But, like many, the travel makes it harder and harder for any of us to even get to a gym much less go mall walking around the hotel parking lot. So to help you all get fit even when you are travelling is my friend and work place fitness guru Danielle Korb.

 Healthy Travel: Fitness Program For The Corporate Road Warrior

Danielle Korb


Exercise while travelling

You want to stay healthy while you travel with an exercise routine that is fun, simple, challenging, & effective…… you are a Fit Traveler! Here are 3 exercise routines to help you stay in shape and burn calories while you are on the road.

Exercise while traveling presents it’s challenges with new gyms & equipment, no gym, and limited time. With fitness on the road I have designed 3 exercise plans that help you burn a lot of calories, work in the gym/outside/in a hotel room, & are full of effective exercises that optimize your time.

Monitor your heart rate

Monitoring your heart rate while you workout can help you keep the workout more of a fun challenge while burning more calories at the same time. When you do each exercise your target heart rate should be 85% of your maximum heart rate. Your Maximum heart rate is 220 minus your age. If you are 30 years old: 220 - 30 = 190 beats per minute. Your Target heart rate of 85% of your 190 Maximum Heart Rate is 161 beats per minute. You can measure your heart rate after an exercise by taking your pulse for 10 seconds and multiplying by 6.

If you travel a lot you may want to consider investing in a heart rate monitor or a wrist heart rate monitor. These are great because they act like a little personal trainer. They remind you to keep your workout intense and they keep you reaching to your 85% target heart rate goal for the entire workout.

Exercise Program
Preform each exercise for 30 seconds & rest for 15 seconds between each exercise. Do the routine 5 times through for a 20 minute workout. For these workouts I’m your online personal trainer with links to videos of me demonstrating how to do some of the exercises. Have Fun with your Fitness….Go Fit Traveler!

Number 1: Healthy Travel Exercise Program
1. Squats
2. Push Ups
3. Jumping Jacks
4. Alternating Lunges
5. High Knees in Place

Number 2: Healthy Travel Exercise Program
1. Full Sit up
2. Glute Kick in Place (heels to booty)
3. Lunge Jumps
4. Tricep Dips
5. Squat Jumps

Number 3 with Equipment: Healthy Travel Exercise Program
1. Overhead Press
2. Alternating Step Ups
3. Bicep Curl
4. Jump Rope
5. Chest Press

About your contributor: Danielle Korb is the owner and founder of Sweat Training, Downtown Cincinnati’s Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. You may take part in the Indoor Urban Boot Camp & consultations for Personal Training. Train at Sweat! your Online Personal Trainer. Click For More Fitness & Healthy Food Ideas!

You may also Follow Or Like Sweat Training.

HR & Social Media is featured on

I believe that it is the time for Human Resources. The time that many companies, people, employees, vendors and executives are seeing the need of the people who represent and lead the roles to add value to the overall effectiveness in the organization.

mashable logo HR & Social Media is featured on Mashable.comHR is showing up more and more. This is evidenced through publications like and other national papers and blogs. Mashable is no exception and they have talked about Social Media in the workplace context for awhile.

I am happy we as a profession are getting more recognition. It is just more reinforcement for us as professionals. We have more tools and encouragement to be champions for our function as well as advertise that passion. I am very excited to be included in an article on It was written by a great advocate for the field Sharlyn Lauby and includes some great contributors to the convo! I invite you to add to the discussion in the Mashable article entitied ”The Future of HR & SocialMedia - Leave your thoughts.

Twitter: BenjaminMcCall

For Those Who Cant Spell Can’t

Guest Post Intro: As a Corporate Trainer, Motivational Speaker and Employee Recognition Strategist; David Kovacovich is always asked what differentiates the great people in the workplace. The best answer he can summon is that they never allowed themselves to give in to their doubt. This is a story of a young man and his belief that he can achieve anything. Feel free to connect with David at his Blog or Twitter.

March Madness is upon us and a friend of mine who does not follow sports asked me why people got so excited about this basketball tournament. The best response I could come up with is that people love to see an upset. When she inquired as to how a mid-major school could beat a national powerhouse I told her, “I guess they didn’t know any different”.

In addition to narrowing the basketball competition to 16 teams this past week, the NCAA wrestling championships were held. To play hoop with 4 other teammates requires a different type of motivation than that of being on the wrestling mat alone. By this measure, the odds of ‘an upset’ in College Wrestling are far more difficult.

Ignoring the Odds
Kyle Dake became the first ‘true freshman’ to win an NCAA Wrestling National Championship in 5 years. Why was Kyle able to rise above the extraordinary pressure of beating 5 people that were more experienced than he was? He didn’t know any different.

You’ll see from this clip that Kyle Dake is incredibly confident….and why not. He put himself in the company of the best in the country because he let his talent speak for itself, didn’t listen to his critics and did not get caught up by those who believe there is no way a Freshman can win the National Championship.

dare For Those Who Cant Spell Can’tIn the work place tenure often comes with entitlement while the unadulterated confidence of young people is met with a raised eye brow. What a shame! The unfortunate thing is that very few people have the self confidence of Kyle Dake. They become a product of their environment and their effort to win gets redirected into water cooler complaints, the navigation of office politics and the promotion of their work beyond the work itself. The biggest tragedy in American Business is our intimidation by the motivation of our employees. If you fit the aforementioned description you should not be in a leadership role. One day that door will swing shut for a final time and your legacy will not be the policy you wrote or programs you implemented but the people you empowered to use their confidence to help the team succeed.

Think about the potential (Don’t ignore talent)

My guess is that Kyle Dake will not pursue a career in the WWE. So when you see him in front of your office four years from now with his resume in his hand: take him in, help him understand how to channel his motivation in an effective manner and let him carry your legacy. Believe me; He is strong enough to carry it!


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