StrengthPLUS!

We have been anchored in Cumberland Bay, St. Vincent for almost 2 weeks now and have really enjoyed our visit to this beautiful island. The video below is a short dance I did as part of my morning workout this past Sunday.

If you’re pressed for time, try this great full-body exercise. The 8-count bodybuilder will kick up your heart rate while at the same time, target all your main muscle groups. Don’t let the simplicity of this exercise fool you. Try doing sets of 10-20 repetitions and if you’re really fit, add a jump at the end of each rep. Enjoy!

The Lizard walk is a challenging variation of a push up. I had some fun doing this exercise in various parts of Antigua for the video shown below. Scroll down below the video to see a description on how to do this fun bodyweight exercise.

How to do lizard walk push ups:

1. Start in a plank position.
2. Lift up your right hand and left foot and move them forward. Your left foot should end up to the outside of your left hand.
3. Do a push up.
4. Lift up your left hand and right foot and move them forward. Your right foot will now be to the outside of your right hand.
5. Do another push up.
6. Repeat with right hand/left foot.
7. Continue for as many reps as you choose.

Stationary lizard walk pushups:

1. Do steps 1-3 in the above description.
2. Lift your right hand and left foot again and move them back so you end up in the starting plank position again.
3. Now lift your left hand and right foot to do the other side and then again, move them back to return to the starting plank position.
4. Keep alternating for a set number of reps.

Since we began our journey on our sailboat from Canada down to the Caribbean, Mike and I have learned a great deal from fellow cruisers. We have had friends share their knowledge with us that they gained while out cruising and also on subjects that they had an interest in prior to setting sail. We of course like to reciprocate and since we come from a fitness background, it is only fitting that we share our expertise in this area.

Recently our friend George from s/v Earthling, after having seen us exercising on the bow of our boat each day, asked us if he could come over and workout with us one morning. We were happy to invite him onto our boat while anchored in Jumby Bay off Long Island in Antigua and put him through a TRX workout.

It’s been a huge adjustment for me to have to do most of my ‘structured’ workouts on the boat. By ‘structured’, I mean the exercise routines that I enjoy doing that involve some resistance or weight training. It’s not all bad though, in fact, I have come to really enjoy it and look forward to going out on the bow to exercise each day. The following is a list of some of the pros and cons of working out on the boat:

Pros:

• Convenience. Since I exercise on the bow of the boat (mostly), I don’t have far to go to begin my workout.
• The scenery. Most of the time we are anchored in a bay that is surrounded by beautiful scenery. This is a nice distraction while forcing out those last few reps of a challenging exercise!
• Fresh air. All workouts take place outside so I am not breathing in the stale air or the germs that one might experience in an indoor exercise area.
• Excellent for working balance. The boat is always moving, even in the calmest anchorages. This forces me to really concentrate on balance, ultimately challenging me that extra bit more than if I was on solid ground. I think of this as a good thing!
• Creativity with exercises has increased. Not all exercises are feasible on the boat so I have become much more creative, coming up with exercises that will both challenge me and that I can do on in a small area with limited equipment.
• Cooling off is easy. After working out, I can easily jump in the water to cool off.

Cons:

• Weather is not always cooperative. When it rains, working out is not as much fun and there is more potential for injury (when things are wet, they get slippery). Also, when it’s really windy and rolly, it’s next to impossible to do some exercises and again the potential for injury is greater. It can be frustrating at times but with some creativity, I have come up with exercises that I can deal with on these occasions.
• Lack of space. We are fortunate that we have a fairly large trampoline area but it’s still a small area to workout in.
• Not much privacy when in a crowded anchorage. Fortunately for me, I just don’t care who’s watching. I’m going to work out no matter what!
• Plyometric exercises are out. Although we have a ‘trampoline’ on our bow, it’s not really meant for jumping on so doing any kind of plyometric exercises while on board is pretty much out. I just have to save those for the times I work out on land.
• Lack of equipment. We had to leave most of our equipment behind when we moved aboard the boat. Fortunately, I was introduced to the TRX before we started cruising and because it is small and lightweight, we were able to bring it along. I have also found things on the boat that work well as substitutes for some of the other types of equipment we had. For example, our large round fender ball works great as a physio ball!

Crunches on my ‘physio ball’!

One of the questions that I frequently get asked is how I stay so motivated to workout everyday. It’s easy to fall into the habit of not exercising so staying motivated is key to keeping up with a fitness routine. The following are some of the ways that keep me on track as well as some other tips that may help you:

1. Prepare. Every morning I decide on what workout I am going to do and write it down. I like to make up my own workouts so I let my creativity take over, that way I can come up with a fun training session. Having a plan as to what you are going to do is a good way to help get you started.

2. Music. I have a play list of some of my favorite tunes and like to play it while working out. I like to change this up every so often so that I have new music to listen to. Be sure to pick some upbeat music that makes you want to move!

3. Schedule. I workout pretty much at the same time each day. I have made it a priority. Scheduling your workout into your day will ensure that you make the time to do it!

4. Change. I rarely do the same workout routine twice in one week. I get bored easily so I change up my routines all the time, adding in new exercises. Changing up your workouts not only will help to fight boredom, it will also allow you to target more muscle groups when you add in different exercises.

5. Realistic goals. I set goals for myself on a regular basis. Start with short term goals that you know you can attain without too much trouble. Once you get into a routine, you can start to set more challenging goals that may take a little longer to achieve but will keep you focused.

6. Rewards. Having something to work towards is a great external motivator that can be used along with your goals. Start with a lot of rewards at the beginning then gradually cut back for longer periods of time once you get yourself in a routine. Rewards could be food related (don’t get carried away), but better yet it could be something like buying a new piece of clothing, a night out on the town, going to a movie, etc.

7. Workout with a partner. Although I typically work out on my own, sometimes it’s nice to have someone else to workout with on those days that the energy and motivation are just not quite there. Do you have a significant other who likes to work out too? Or maybe a friend would like to get together to workout with you? A partner can help push you to workout harder or they can be there to ensure that you are executing the exercises properly.

8. Check weight/take measurements/pictures. I check my weight every couple of days (yes, I have a scale on board and yes, it’s a little hard to weigh myself on a boat but I can at least get an estimate). I find that it helps me to stay on track. Realize however that weight can fluctuate quite a bit and you may even put on weight through gaining more muscle. Better to take measurements, look in the mirror and/or take pictures. Seeing yourself getting in better shape will help increase your motivation level. Remember, it takes time to start seeing results but consistency will pay off.

9. Keep a log. On top of scheduling your workouts, keep a log of when you have worked out and for how long. You could also add in things like, how you felt after the workout, a rating on the workout itself (too easy, too hard…), what exercises you have trouble with/ones that you need to make harder, etc. It’s nice to be able to go back and look to see how much you have progressed.

10. Read fitness blogs, websites, magazines, etc. to give you inspiration and ideas on different workout routines/exercises.

11. Don’t compare yourself to others. Realize that everyone’s body is different. Focus on what you want to achieve for yourself.

12. Talk your way out of excuses. Recognize that you will probably come up with excuses not to exercise. When these excuses come up, try having a conversation with yourself (sounds silly I know but you don’t have to talk out loud unless you want to). Make the excuse sound ridiculous or remind yourself of the consequences if you DON’T workout. It works for me!

Our iPod speakers work great for playing music while working out on the boat!

If you are the type that likes to be the center of attention or you are of the mindset that you don’t care what other people think about you, then working out in front of others is not an issue. For many people however, the idea of exercising on the boat while at anchor where it’s possible that other people may watch you, may seem awkward and feel somewhat embarrassing. The following tips are to help those that fit into the “I’m too embarrassed” category, hopefully getting them into the “I’m going to workout no matter what” category:

1. Anchor away from everyone else in a less crowded anchorage if possible. Pick a spot where your ‘workout’ area (typically the bow of your boat) will point away from others (assuming the wind doesn’t shift). This will give you a bit more privacy.

2. Workout at a time when you know there won’t be many others around to stare. Early in the morning for example (you can watch the sun rise at the same time!) You could also try during happy hour when many cruisers go to shore to find the local hang out during that time but who wants to miss out on happy hour!

3. Realize that most cruisers are only curious and will admire your dedication to fitness. Take their stares as compliments. Once you start receiving positive comments from others who think what you are doing is awesome, it will make it that much easier to do.

4. Remember that your workout does not need to be long. Even if you only exercise for 20 minutes, it’s better than nothing! Start with a warm up and work your way into it. Once you get going, you may find that you want to work out longer.

5. Wear clothes that are comfortable and ones that make you feel good about yourself. If people are going to be watching they may as well watch you in clothes that flatter you!

6. Learn to execute the exercises using proper form and have a set workout that you plan to do. That way when you go to do your workout, you will not look like you are randomly flailing around not knowing a thing about what you are supposed to be doing!

7. The more you do it, the easier it gets. Be consistent. Pretty soon you won’t even care who’s watching!

Here’s another short but challenging TRX workout, filmed at Roger’s Beach Bar on Hog Island in Grenada. I tried something a little different this time and did much more talking as I demonstrated each exercise. At 2:15 I mistakenly said that you could take as much rest as possible. What I meant to say was that you could take as much rest as needed. Your goal is to push yourself as much as you can to complete this workout in the least amount of time!

The workout:

• TRX Suspended Lunge – 50 reps each leg
• TRX Atomic Push ups – 50 reps
• TRX Mountain Runners – 100 reps (count every 2nd knee)
• TRX Hamstring Curls – 50 reps
• TRX Shirt rippers – 30 reps
• TRX Pendulums – 50 reps total (25 to each side)

Description:

Perform 1 set of each exercise. Take as much time and rest as you need in order to complete each exercise. It may only be a few seconds rest to allow you to complete another 10 reps or so. Finish the workout in the shortest amount of time.

The following workout features the TRX Suspension Trainer.

The workout:

• TRX Jiu-Jitsu Get Ups 10-15 reps per side
• TRX Hip Throw 10-15 reps per side (alternating)
• TRX 1-Legged Hip Press 10-15 reps
• TRX 1-Arm Power Pull 10-15 reps per side
• TRX Suspended Pikes 10-15 reps

Do 1-3 sets

Description:
Perform each exercise one after the other with little rest in between each one. If your fitness level allows it, do 1 or 2 more sets.

It is pretty much a common occurrence to see me working out on the bow of our boat each morning and even sometimes in the afternoons (unless I find something off the boat to do). There are some days however, that Mike will join me for a TRX workout. Typically, when this happens, we will choose 5 exercises each, alternating back and forth doing 2 sets of a set number of reps (usually 15) of each. In the following workout, Mike and I again alternated choices of exercises. This time however, to make it a little more fun, we decided that all my choices had to involve exercises facing away from the anchor point whereas Mike’s choices had to involve exercises facing towards the anchor point. Here is the workout we ended up with:

Workout:

Perform 2 sets of each of the exercises below alternating each set with a partner OR just do the workout yourself and rest 30 seconds to 1 minute between sets and exercises.

• Front squat to knee tuck – 16 reps
• Jumping side to side balance cross over lunges – 16 reps
• Weaving pushups – 10 reps
• Hip press – 15 reps
• Swimmers start/sprinters start combo (alternating legs) – 20 reps
• Single arm power pulls (alternating) – 20 reps
• Tricep press – 15 reps
• W’s – 15 reps
• Plank hip abductions – 15 reps
• Knee tucks – 15 reps

Front squat to knee tuck

Jumping side to side balance cross over lunges

Weaving pushups

Single arm power pulls