056 – How to Maximize Your Hotel Fitness Center in 15 Minutes or Less with Jeff McMahon – Elite Road Warrior with Bryan Paul Buckley

Welcome to the Elite Road Warrior Podcast Episode 056 show notes! This week is an interview with Jeff McMahon, founder of Total Body Construction, about maximizing your time at a hotel fitness center, regardless of what it hands you.

You Can Listen to the Elite Road Warrior Podcast on the Following:

What You Will Learn In This Episode:

the MOVE energy habit and the INCREASE M4X Formula
- Run More – think cardio and getting your heart rate up
- Lift More – think strength training and getting your body stronger
How to get a good workout with limited time in a fitness center
How to leverage resources that are in almost every fitness center
How to begin getting in shape even if we are very out of shape
What to do if the fitness center is busy
Three Categories of Run More/Lift More
Category #1: 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 #2: May-Have-Items Many Fitness Centers Have 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 (see photos)
Category #3: Surprising Items You’ll Find 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