Frequent Flyer?

Health and fitness professional Andrea Orbeck, who works with jet-set clients like Giuliana Rancic and Maria Menounos, knows that exercise routines often fall wayside when the going gets ... well, going. 

The stress factor of traveling, combined with time zone changes and unfamiliar sleeping environments, simply takes a toll on the body. 

To help combat fat (and fatigue), Orbeck offers some savvy tips for all of you frequent-flying, bleary-eyed working professionals:

The breakfast buffet:  To eat or not to eat, that is the question

• Opt for hardboiled eggs, which are jam-packed with protein -- yolks included. 
  
  “Two of those yield enough protein for a meal,” said Orbeck, “and the yolk contains essential fats that you require.  Research has shown that two egg yolks several times a week won’t raise cholesterol.”
   
• Back far, far away from the muffin basket.  Orbeck compares muffins to bald cupcakes, which can contain as many as 500 calories each.  Sure, muffins may not be dripping with the visible, greasy fat of, say, a slice of bacon.  But, those bald cupcakes are equally as capable of expanding that waistline of yours.
   
• Be wary of the OJ dispenser.  As Orbeck explains, chugging two glasses of fruit juice is the equivalent of gulping down liquid sugar, which spikes insulin levels and causes energy levels to crash hours later.

Organize and plan your workout routine

• Give yourself a break (to exercise):  “Take half hour breaks to literally stretch out and go for a walk, so at least your body is going to be able to get certain components of fitness in,” Orbeck said, “exercise helps your body regulate back to a normal schedule.”
   
• If your schedule is maxed out with conferences and presentations, then plan time-efficient workouts with intense, fast intervals, like with stair climbing and sit ups. 

Want to mix up your hotel room workout a little more?  The next time you’re packing your suitcase, throw in supportive footwear as well as an exercise band that has both handles and a door anchor. 

“A towel can provide a makeshift mat,” Orbeck said, “and the rest is room service sculpt.” 

Here’s Orbeck’s From-Gym-to-Hotel-Room Workout:

- Chest press.  Works the pecs and triceps.
Hook the band on door and stand facing away with a staggered stance for balance.  Grip handles at ribs and walk far enough away from the anchor to generate tension.  With a controlled motion, push the hands out in front of you until they are straight.  Using the same muscle group, return the hands to the start position.  Repeat for 15-20 reps.

- Standing tricep extension.
Anchor the band.  Stand toward the anchor, elbows bent at sides, with tension in the band.  Hinge over at the hips, knees slightly bent.  Maintain the elbows at sides, and then straighten the elbows.  Maintain a slight arch in the back and slight bend at the knees.  Repeat for 20-25 reps for at least two sets.

- Ledge pushups.
Find a counter and stand with both hands and feet shoulder width apart.  Using a slow and controlled form, lower your body toward the counter (chest facing toward the counter) and keep your back straight.  Then, while taking a breath and contracting the abs, push away from the ledge to the start position.  This is a modified version of floor pushups.  Repeat for 20-25 reps.

- Standing bicep curls.
Stand on the band with the feet shoulder width apart, generating tension in the band.  Grip the handles with palms facing forward, elbows at sides.  With posture tall and shoulders drawn back, pull the palms up toward the shoulders.  To increase tension in the band, stand with feet spread wider apart.  Repeat for 15 reps.

- Tricep dip using a ledge.
Standing close to a ledge or counter, grip with knuckles forward and arms close to your sides (chest facing away from the counter).  Maintain the elbows at sides and slowly lower the body until the elbows are at a 45 degree angle.  Use your legs to gently support and assist the movement, but place most of the emphasis on the back of the arms.  Repeat 10-15 reps for two sets.

- Floor abs.
With hands behind your neck, contract your abs and slide your ribs into your hips as you would in a sit up.  Lie on your back with legs bent 90 degrees at the knee (the standard "sit-up" position).  Hold your hands lightly beside your neck.  Curl your torso, using the abdominal muscles to pull the top of your chest up and toward your knees.  Stop when your shoulder blades lift off of the floor, pausing there for a moment, and then lower yourself to the floor in a controlled manner.  Aim for three sets of 20-25.

- Reverse butt bridges.
While on your back, knees bent with a dumbbell across your hips, push your hips into the air.  Using the glutes, slowly lower back to the floor.  Maintain a stance with your knees in alignment to your hips and shoulders.  Aim for two sets of 20-25 reps.

- Lateral leg lifts.
Lie on your side with a strong posture (shoulders pulled back and hips and knees stacked over each other).  Straighten the top leg and contract the butt to slowly lift and lower the leg.  Ensure the moving leg is far enough back to isolate the glute during the lifts and not the front of the hips. (Cue! If you look down your body while doing this movement and you can see your knees, push your leg back more!) Repeat for 20-25 reps for at least two sets.

- Standing squats with row.
Grip the handles of band and, facing the anchor, stand with feet a little more than shoulder width apart. Pull the handles to your sides and, while maintaining the row position, bend your knees to a squat position. With light arches and weight in the heels, lower and lift 20 times.  Find your legs and butt in the movement and keep knees well behind the toes. 

For more workout ideas and health tips, visit Andrea Orbeck at www.andreaorbeck.com.