Episode 056-How to Maximize Your Hotel Fitness Center in 15 Minutes or Less With Jeff McMahon

The Elite Road Warrior Podcast

Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, determined to make the most of the hotel fitness center no matter what it hands me, and committed each and every business trip to becoming and remaining an ERW.

This episode focuses on the energy habit MOVE and will focus on the Increase M4X Formula last two which are:
Run More - think cardio and getting your heart rate up

Lift More - think strength training and getting your body stronger

Jeff McMahon is the owner of Total Body Construction and has been a trainer for over a decade now. He has worked with over 800 people to transform their lives and make drastic improvements to their health.

In this episode I’ll ask Jeff the following questions:

• What if I have limited time to workout in a hotel fitness center, can I still get in a good workout? And if yes, how?
• How do I leverage the resources that almost every fitness center has / may have items and surprising items to get a good workout?
• What if I’m out of shape and this episode has inspired to leverage the hotel fitness room, what do you advise?
• What if the fitness center is busy and someone is using the equipment I want to use?
• 1st Q - What if I have limited time to workout in a hotel fitness center, can I still get in a good workout? And if yes, how?

What’s the 1st thing you should do every time you walk into a hotel fitness center?

We’re focusing Energy Habit One and specifically the 2nd half of the Increase M4X Formula:

• RUN More - think cardio
• Lift More - think strength training

So, let’s develop Run More and Lift More in this context with three categories:

Almost Always Have Items Every Fitness Center Has Available
May Have Items Many Fitness Center Has Available
Surprising Items You’ll Find in a Fitness Center

CATEGORY ONE - Almost Always Have Items Every Fitness Center Has Available

Treadmill - walk mostly at the highest resistance / walk then alternate with body weight exercises

Eliptical - not as hard on your knees / hard resistance for two minutes then light resistance going fast for two minutes

Dumbbells - chest / arms / legs

Yoga Mat - stretching

CATEGORY TWO - May Have Items Many Fitness Center Has Available

Stationary Bike - lower body / heart / caution - balls of feet tension

Cable Machine (triceps / chest / back with pull-ups, planks standing up, etc) - total body workout

Stability Ball - use for bench for more balance / find one for your height (up to your knee) / crunch support

Medicine Ball - meant for plyometric (explosion) / rotation (Russian twists) / use for push-ups / lunges and twists

CATEGORY THREE - Surprising Items in a Fitness Center

Kettle Bells - origin Olympic - kettle bell swing x time to use your entire body / caution - bumping your body / grab middle of handle / shoulder press / lunges / pushups

Ropes - (aka: battle ropes) - time and higher reps (UFC / Boxers) bend in a squat doing waves for core / arms / legs (3-5 min then rest 20-30 sec) - burst activity

Row Machine - cardio light on your joints (swimming / martial arts then rowing for cardio light on your body) caution - lower back pain with bad form

Bosu Balls - jump / stand / push-ups / squats / kickbacks - slower for range of motion

Q - What if the fitness center is busy and someone is using the equipment I want to use? - gym knowledge is key

Q - What if I’m out of shape and this episode has inspired to leverage the hotel fitness room, what do you advise? - two week intervals (15 min with 5 min warm up / 5 min hard / 5 min cool down) then 20 min then 30 min to 45 min

Q - Any closing thoughts or challenges?

Q: how do we find out more about you?