Hotel Workout On-the-Go

for the athletically inclined

Here we are in summertime, when many of us find ourselves on a summer vacation adventure.  Those that don’t have that luxury may be traveling on business.  Either way it means being away from our regular workout routine or inspiring personal trainer, the comfort of our home, and our usual meal routine.  In this situation, we are more susceptible to consuming high amounts of sodium, fat and unwanted calories.  If we don’t make an effort to exercise and eat right when we travel there is a high likelihood of putting on unwanted pounds. 

So, what’s to be done?  First of all, plan ahead.  Whether on a trip for work or pleasure, choose a hotel with exercise facilities.  Remember your workout clothes and shoes.  Then put them all together and make them work for you!  Bring a bathing suit and goggles.  They take up little space, and there is usually a pool either at the hotel or at a nearby sports facility.  Call ahead to the hotel to explore exercise options available on-site or nearby and pack accordingly.  Planning ahead prepares you mentally for exercise while away.  You may also find a great personal trainer or a class or sport you’ve wanted to try.  When in San Francisco last month I tried a yoga class at a stylish gym and got a fantastic workout. Another tip is to exercise around the same time you do when at home. It just feels right.  But if your work or touring schedule doesn’t allow it find time to do it anyway. While in NYC last week and still on west-coast time I put my wash in the laundry and worked out at 11pm.  Believe it or not I wasn’t alone. 

Depending upon how far you travel, you can use the time-change to your benefit.  If you find yourself waking up extra early, workout before your day starts. Or, if wide awake at night and your not ready for bed, perfect time to go get your workout in.  Be flexible, then make a pact with yourself – look at how long you’ll be away from your normal routine and decide in advance, yes – before you leave – how often you’ll workout while away, and then stick to it.  Choose a minimum number of workouts and bring enough gear for the maximum just in case.  Either way you can’t lose as your mind and body will benefit. 

What if you are in Timbuktu, with no workout facilities in site?  That means putting on your trainers and heading outside for a walk, jog or run.  Inquire at the front desk or a fit-looking local at the nearest coffee shop about a safe route and then hit it.  And for the piece-de-la-resistance, get some great workout exercises you can execute right inside your hotel room from the #1 Personal Trainer in La Jolla Ray Wetterlund 3 at his website at http://raywetterlund3.com.   There are no excuses, just more reasons and ways for you to train and feel good while away. 

What about your diet?  Here are some quick tips you can follow while eating out to keep those unwanted pounds at bay.  Always leave food on your plate.  Most restaurants give you more than your share of food so the clean-plate club becomes the gain-weight club if you don’t leave that food behind.  Drink lots of water before and during your meal. It’ll help fill you up without adding calories and also keep you hydrated.  If you must eat at a buffet, go through the line only once.  Eat slowly by putting your fork or spoon down in between bites.  Remember to taste and savor your food by chewing slowly.  Know that each bite of the same food tastes the same – no need to eat too much of a good thing.  Drink alcohol in moderation, if at all.  A tipsy eater is an overeater.  Know that your sodium intake is more than you need whenever you eat out, magnifying the need to drink lots of water.  And if you’re going to eat high fat foods, limit the amount and frequency, compensating during the next meal with lower fat choices.  I like to choose a salad or appetizer as my meal rather than ordering a main course, as apps tend to come in smaller portions.  And if I can’t order the dressing on the side when ordering a salad then I skip it, as most of the calories in a salad are from the dressing. 

Remember, it is up to you to take care of yourself.  Follow the tips above to help you make good choices and stay motivated by consulting a personal trainer.  Whether at home or away in La Jolla, California, you can count on La Jolla’s #1 Personal Trainer Ray Wetterlund 3 to motivate you to stay in shape, lose fat, and keep you on track to excellent fitness and health.  Ray has a workout to fit your needs, whether it’s HEAT training, Interval Training, or Ray’s Fit Body Boot Camp.  To learn more about Ray, his training options and more tips on staying healthy go to http://raywetterlund3.com.  Keep on training and stay motivated so that your summer travels work for you! 

The NO EXCUSES Hotel Room Blast Video

A great little video for you guys. This workout demonstrates how to work over your whole body with a 200lb tire. This is great for EXTREME fat loss and a great way to condition your body. Some of these techniques were utilized by the actors in the movie 300. La Jolla’s #1 Personal Trainer implements this workout with clients and his own personal workouts.

A tire, a hammer, an athlete and mental strength are all of the things necessary to complete this workout! Tires, ropes, sleds and TRX’s are all awesome toys for outdoor Boot Camps. For more on Boot Camp info, be sure to check out htttp://www.raysfitbodybootcamp.com

Thanks for checking out the videos everybody!

***La Jolla’s #1 Personal Trainer***

***There is no 50/50 badge to claim, yet.***

The #1 Personal Trainer in La Jolla takes the TRX 40/40 Challenge to the next level! One week after getting 40/41 on the challenge, Ray completed this challenge at (50/50) This is a lot harder than it looks. His whole body felt worked over from head to toe after incorporating the TRX atomic pushup/ low row combo at a 50/50 rep scheme.
Todd Durkin and Sean Croxton set the tone and inspired me to do this challenge. I challenge you to see how many reps you can do!The TRX is a Universal piece of equipment. Its handy and this “gym in a bag” is great from the Joe’s to the Pro’s. It can also be utilized in a group such as…. Boot Camp. Tie this gadget to a tree and you can create a kick butt outdoor workout.

For more information about the TRX, check out:  http://www.RayWetterlund3.com/TRX

Ray’s Rockin Restaurant Review: Top 10 Healthy Eateries (La Jolla, CA)

“If your like me then eating and eating healthy, whether your on the go or looking for a healthy sit down can sometimes be quite challenging.”

I want to clarify that when eating out it is almost impossible to eat as clean as if you prepped and cooked your own food. There are so many restaurants that claim they serve nothing but healthy food. The problem is that most places have trans-fats to provide taste, texture and preserve foods. Chefs don’t care about health as much as they strive for more than a satisfying taste. Remember that and most foods are cooked in butter, fried and loaded with all types of creams. 

My Rockin Restaurant Review will provide you with a inside the window look at where you can find the healthiest but most satisfying foods in La Jolla.

1. Lean and Green: http://www.leanandgreen.com

7825 Fay Avenue La Jolla, CA 92037

This place is amazing! Lean and Green provides a great community feel. Eat outdoors with comfortable seating and the staff is great. I personally know all of the owners and they are very nice people. Their delivery service is prompt and they have excellent customer service. 

They serve a variety of natural and organic foods. Their breakfast burritos are really good. All breads/ tortillas are whole wheat. You can get eggs/egg whites. They have egg, chicken and tofu bowls packed with brown rice and steamed vegetables. The wraps are tasty and you can build your own salad or wrap. If you just get done with a workout then be sure to try one of their strawberry fat burner shakes or their skinny monkeys. 

Even their business cards sprout if you plant them, talk about helping out our environment! This place is both healthy and delicious. Does it sound like I go there much?

2. El Pescador: http://www.elpescadorfishmarket.com

627 Pearl St La Jolla, CA 92037

This small eatery has been serving the freshest and finest seafood since 1974. They have great catches, salads, sandwiches and their famous soup (Cioppino) which is a mix of different fish and vegetables. Depending on season you can get crab, lobster, sword fish etc. They grill their seafood and you can request things “dry” or cooked without butter. As one of their sides, they serve white rice. I really wish they had brown rice. The food is fresh and really good. I would call for takeout as your not going to get any 5 star customer service here.

3. Prep Kitchen: http://www.prepkitchen.com 

7556 Fay Ave La Jolla. CA 92037

The Prep Kitchen is brought to you from the Whisknladle family. They serve salads, sandwiches, fresh pastas and in-house cured meats.

Don’t forget to try their Halibut in the green verde sauce or their rotisserie chicken, it is as juicy and delicious as they come. 

Their starches( sides) are great! I would stick with the couscous or the mashed potatoes. Be advised the mashed potatoes are full of cream and butter. You can request no butter on the veggies. The Moroccan Chicken Salad sandwich has quite a fine taste and served on a whole wheat roll. Enjoy the outdoor seating that is very spacious. Good Customer Service. They take orders for delivery in the community of La Jolla and also take orders daily until 8:30pm.

4. Marketplace Grille: http://www.marketplacegrille.com 

1030-C Torrey Pines Rd. La Jolla, CA 92037

Marketplace Grille is actually located in between Come On In and Rimels. They have a vegetarian friendly menu. Great salads, bowls and wraps. Some of my favorites are the salmon plate, which comes with basmati herb rice and vegetables. Their chicken and lamb skewers are really good and really lean. Their meats are seasoned and cooked in butter but if your looking for the “healthy” route then these are your sure fire tickets.

5. Rimels: http://www.rimelsrestaurants.com           

1030 Torrey Pines Rd. #E La Jolla, CA 92037

Their signature foods and my favorites have got to be the brown rice rotisserie chicken bowl with vegetables and Rimels grilled turkey burger on squaw bread with their special sauce. You can also find the finest quality in seafood. Great little place to take a date or oder food for take out and be sure to call 20 minutes ahead of time.

6. Come On In: http://www.comeonincafe.com

1030 Torrey Pines Rd Suite B, La Jolla, CA 92037

Come On In was first established in 1993. It is known for their breakfast and lunch selection. Try their power breakfast, oatmeal and for lunch you can never go wrong with their famous Arrugula salad. They even serve breakfast on the weekends till 3:30 pm. I haven’t had the best evening dining experience there. Your best choice is to stick to breakfast and lunch for this eatery.

7. Wahoos: http://www.wahoos.com

639 Pearl St, La Jolla, CA 92037

They now have brown rice. I like the grilled chicken or fish banzai bowl, black beans, veggies and brown rice. This place has a great friendly laid back vibe. Their salads and tacos are good too. The service is fast and they have good customer service.

8. Brick & Bell Cafe: 

928 Silverado Ave La Jolla, CA 92037

Peter is one hell of an owner. He works so hard and has been so great about accommodating me. I could go there at 5am and also call food in for delivery and time my meals throughout the day. Peter is awesome and so is his staff. Very nice brazilian girls.

My classic breakfast from there is “The Ray Special” and consists of egg whites/yolks tell them if you want 1,5, or 10 etc. Dry toast and mixed veggies. They are big on selling their latees in the morning.

They have a really tasty muesli. Not that bad for you, oats, raisins, cream/yogurt and blueberries. Taste great! This is a very popular place to the locals.

9. Girard Gourmet: http://www.girardgourmet.com

 7837 Girard Ave La Jolla, CA 92037

Get the freshest sandwiches in the area. I don’t get the foods like fajitas and other things that they have sitting out. My favorite lunch there is a turkey/avocado and cheese on whole wheat bread, sprouts, lettuce, spicy mustard. They also have hard boiled eggs and fruit/salads.

I love the sandwich, hard-boiled eggs and fruit salad combo. If your going to eat there for lunch, call in your order as this place is blowin up with a line out the door around lunch time.

10. Flame Broiler: http://www.flamebroilerusa.com 

8867 Villa La Jolla Drive Suite 606 La Jolla CA 92037

They don’t fry their food, or serve skin. Their foods are free of trans fat and they have brown rice! I love the fact that their chicken is actually well-done, unlike most places. It has the most amazing flavor. Try it with the hot sauce and teriyaki combined, even if you don’t like spicy things, you might be pleasantly surprised if you add just a touch of hot sauce! I always get it with white meat and veggies, as well as green onions. This place is great, as well as really healthy! I love the fact that you can get such delicious, healthy food to-go so fast! 

First time I ever went in there, the staff left with me with an everlasting experience and kept me coming back.

I Hope this helps give some insight to your healthy food choices. For more tips on healthy eats, supplementation or exercise, please feel free to contact me. I am always happy to help!

***(Your #1 Personal Trainer In La Jolla)***

Are you struggling to get those beach body abs? Or do you want to spice up your workouts and do something completely outside of the box? La Jolla’s #1 Personal Trainer Ray Wetterlund 3 demonstrates how to target all areas of those abs. No muffin top here! These advanced athletic ab exercises are tons of fun and challenging.

These are some of Ray 3’s favorite “personal” abdominal training exercises. He uses these core exercises to develop more explosive power when working with athletes. These exercises are also perfect when looking for weight loss, to drop the fat and get six pack abs.
***Remember proper nutrition and exercise is the way to go. Everyone has abs. Its just a matter of trimming the fat! Some of these can be implemented in an advanced Boot Camp setting. For more about his Boot Camp check out http://www.raysfitbodybootcamp.com