Road warriors, this one's for you. If you spend a lot of time traveling for work and/or for pleasure, you - like me - probably want to find a low-hassle way to maintain your health and fitness. It's not all about vanity, after all - exercise helps the body adjust to a new time zone.
If you don't have access to a hotel gym and it's too late to go running, here are some tips from Honolulu Club's Pilates teacher, Dana Hershman. I've tried them and like the fact that it requires little more than a hotel towel for the floor. You need not pack along any equipment from home!
Oh, and the disclaimer: as with all new fitness routines,
please consult your doctor before you attempt this one.
BridgingLie on the floor with knees bent and arms directly to your sides. Slowly articulate the spine off the floor one vertebrate at a time until your back arches into a bridge. Then slowly roll back down.
Bridge position
Breath is important. Exhale as you roll up and down. Inhale at the top and bottom of the bridge. The movement should be fluid and smooth, incorporating all the abdominal muscles and back muscles to maintain stability. Repeat 6 times.
This can also be done against a wall, or with legs up on a chair for more of a challenge and to incorporate the gluteus muscles.
Roll UpStart by lying on your back with legs straight out, hip width apart. Arms are extended over the head but at a range suitable for you to maintain a neutral spine, meaning that when your arms go over your head you should not compensate by arching the back or pelvis. The arms might not touch the floor but that is ok. It's more important to maintain the neutral position of the spine.
Roll up ending position, C-Curve
As the arms reach over the head, slowly peel the spine off the mat as the hands come towards the hips. Continue peeling the spine off the mat one vertebrate at a time, rolling into a hollow C-curve position, reaching the arms over the legs. Do not hunch the shoulders. The stretch should come when you curve the spine and you contract the abdominal muscles. Then, slowly roll down one vertebrate at a time.
Inhale as you begin the movement, exhale as you activate the abs to bring yourself up. Inhale at the top and roll down with an exhale.
Modified version if that is too hard: Keep knees bent and only come up halfway. Never hunch the shoulders towards the ears. Go at your own pace. The goal is to keep correct form and to correctly do the exercise, not to force your body to do something it is not ready for.
Single Leg PullLying on your back, fold the knees to the chest. Come up into an abdominal curl and extend legs into a scissor position. Pull one leg towards you and then pull the other leg towards you, reaching and extending from the center of the body. Bend the knees slightly if your legs are tight or you cannot maintain the correct position.
Shoulders should be off the floor at all times. If your abdominal muscles are not strong enough to maintain the upper body when lifted, then lower the head but keep the breath even, and the legs moving. Always keep the abdominal and back muscles active.
Repeat 4 times with each leg. Inhale and exhale evenly throughout the movement to keep the abdominals active.
Double Leg StretchLying on your back, curl the knees to the chest but still maintain neutral spine. The tailbone should be on the mat. Cradle the head in your hands and curl into an abdominal curl.
Double leg stretch abdominal curl
Extend both legs out from the hips at a diagonal. Do not let the spine arch or the abdominals pop out. The belly should be hollow and active.
Double leg stretch ending position
Repeat 6 times. Exhale as the legs extend, and inhale as the legs come back to the start position.
Swan (also called Cobra)Lying on your belly, legs are stretched out and hands are positioned by the armpits. Slowly arch the spine off the floor without lifting the shoulders towards the ears. The back muscles and abdominal muscles should be active.
Swan ending position
Never push yourself up with your arms. Use your spinal muscles to bring yourself up. Inhale to begin, exhale to curl up and down.
MermaidSit with legs crossed, or sitting on a chair, lift one arm up and over the head and stretch in the opposite direction. Make sure you keep the waist long, and the shoulder away from the ear. The spine should be straight, and the abdominal and back muscles active. Keep the hips on the mat as long as possible then lift the hips to get a little different stretch. Repeat 4-6 times on each side.
If you have trouble sitting up straight, place a rolled up towel or mat under your hips to help get your spine in an upright position. Inhale and exhale evenly, moving from side to side.
Spine stretchSit on the floor with legs spread the width of the towel. Arms are outstretched. Imagine sitting against a wall and slowly peel your spine away from the wall, one vertebrate at a time, moving from the abdominal area.
Spine stretch ending position
Then slowly bring the spine back up to a seated position. Breath out when you roll down and up, with an inhale in between. Inhale at the top, exhale as you fold; inhale at the bottom, exhale as you roll back up. This exercise can be done in a chair as well.
Contact Honolulu Club Pilates instructor Dana Hershman at (808) 543-3900.
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CELEBRITY SUITCASE:
What won't they travel without?  Lt. Andrew Baldwin, MD: Navy doctor, world class triathlete, ABC's "Bachelor" Spring 2007
"I travel light: just the bare necessities, and a compass. I don't own luggage. I have just a backpack and a duffel bag. If there is something I need, I buy it on the road." Andy's must haves:
1) Running shoes
2) Compass
3) Guidebook
4) Phrasebook Dr. Baldwin spends about four months a year traveling for his job as a Navy doctor. In 2006 alone, he went to the Philippines, Laos, Thailand, Cambodia, Vietnam, Singapore Japan, Jamaica, and Tahiti. He visited most of those places for military medical missions. Here in Hawaii, he volunteers his free time (what little there is of it!) tending patients at Aloha Medical Mission's free clinic located in Kalihi.  Lt. Andrew Baldwin, MD: Aloha Medical Mission voluntee
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FUN FINDS
Surprise rings
Surprise rings at Black Pearl Source
Here's a multi-purpose jewelry item that's handy for travel: rings that convert into earrings! I bought them for my wife at The Black Pearl Source in Haleiwa and she appreciated the pragmatism of the design. The item can be worn several different ways depending on the shape of the pearls and the specific design.
Converting ring to earrings
The store does custom work, so there is no set price. In the past prices have ranged from $320 and up, depending upon the pearls (they only use South Seas pearls), the metal used (they only work with 14 and 18 karat gold and platinum), and any extra stones in the setting.
Earrings ready to wear
Black Pearl Source in Haleiwa, 66-220 Kamehameha Hwy, Haleiwa, HI 96712. (808) 637-7776.
