068 – Four Ways to MOVE More at Home to Prepare for the Road – Elite Road Warrior with Bryan Paul Buckley

Welcome to the Elite Road Warrior Podcast Episode 068 show notes! This week on the podcast is a review of the energy habit of MOVE and 4 ways to move while at home to be in the best health for a return to the road.

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

What You Will Learn In This Episode:

MOVEMENT ONE – Stand More
- Key Phrase: Think Up On Your Feet Not Down On Your Butt
- Suggestions:
  1. Stand-up Desk
  2. Standing Mat
- Caution: Ease into becoming a Stand-up Guy or Stand-up Girl, it’s harder on your body than you realize. Alternate between sitting and standing at first and work your way up.
MOVEMENT TWO – Walk More
- Key Phrase: Think Forward Not Still
- Suggestions:
  1. Take Your Calls on a Walk
  2. Take a Relational Walk
- Caution: Start small and experiment.
MOVEMENT THREE – Run More
- Key Phrase: Think Get Your Heart Rate Up Often
- Suggestions:
  1. Turn a walk into a jog or a sprint.
  2. Try doing burpees!
    - Beginner Burpees for Men
    - Beginner Burpees for Women
- Caution: Start slow! Remember, the point of Run More is not what you do but that you get your heart rate up often.
MOVEMENT Four – Lift More
- Key Phrase: Think Strength Training
- Suggestions (note: these are doable in a limited hotel fitness center):
  1. Body Weight
  2. Dumbells
  3. Bands
Two other ideas:
1. TV Workout Programs
  - Beach Body on Demand
  - Les Mills on Demand
2. Hiring a Virtual Coach
Caution: No matter what you choose, start slow! If it has been a while, you’re going to feel it.