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March 8th. After a week without wifi (a blessing!) and 11 days of hiking to 5280 meters of altitude and back to 3440 meters, I opened my email. “Congratulations.” 
”Self-care is giving the world the best of you, instead of what’s left of you.” - Katie Reed.
I never studied exercise science. I have not even taken a science class since AP Physics my junior year at Culver. I certainly did not plan to become a personal trainer. I wanted to be a spy. Life, however, does not move in a linear fashion. In my professional field of health and fitness, I am largely self-taught. Sure, I dotted my I’s and crossed my T’s with my certifications for liability and insurance purposes, but most of my fitness knowledge comes from daily reading of various industry publications, interactions with some of the best professionals and coaches in my field, and from my own athletic endeavors. It also comes from my diverse interests in the arts, politics, and travel. I attribute much of my success in my continuing education and my clients’ results from the foundation laid at Culver and its health and wellness program.  Photo by SwanShot.com
NEW workout video to celebrate the first birthday of AlphaCharlieTravel.com. Here is your 15 minute workout in the water for strength and cardio. All exercises (and instructions) are demonstrated in the video.
We had 24 hours in Copenhagen and the goal was for Angel to complete the CPH Marathon in under 4 hours.  Sick of travel? I do not think so. Sick from travel? That is a real possibility. I just got over a nasty cold that lasted two months (12 plane segments in 14 days in Argentina started it all). As friends and family back in the USA are shivering in single-digit (Fahrenheit!) temperatures with snow, I thought it would be a good time to share two of my favorite soup recipes!  Gift Guide Part 1: Give the Gift of Health  Last year's 30-hour 30th birthday on 3 continents! It's my birthday week!
I may not be able to share my cake, but I can share some sweet deals with you. First up, give the gift of health this holiday season! Wherever your next adventure, at home or away, your body is the best piece of equipment in which you can invest! A portion of all sales in December will go towards Aldeas Infantiles SOS.
It's Fit to Fly Friday and here is your workout! Sorry for our delay. We were traveling, and trekking. 
Sometimes the best advice for training is to KISS - Keep it simple, stupid.
Just go walk. Or run.
Here is a recap of the Fit to Fly workouts for October, as well as how to begin adding kilometers or mileage to prepare for your upcoming trek.
It's Fit to Fly Friday and here is your workout!
Complete three sets of the following;
1 push-up, 2 squats, 3 sit-ups 2 push-up, 4 squats, 6 sit-ups 3 push-up, 6 squats, 9 sit-ups 4 push-up, 8 squats, 12 sit-ups 5 push-up, 10 squats, 15 sit-ups Rest 2 minutes and repeat
It's Fit to Fly Friday and here is your workout!
Follow along with the video, if you’d like. Keep the volume on; there is no music, but the interval timer is audible so you do not have to set your own timer.
20 seconds of work 10 seconds rest Repeat the same exercise for a total of 8 sets Rest 1 minute, then move to the next exercise
It's Fit to Fly Friday and here is your workout!
30 seconds squats
30 seconds alternating lunges 30 seconds jumping lunges (continue with lunges if unable to jump) 30 seconds squat jumps (squat if unable to to jump) Rest 2 minutes and repeat, trying to complete more reps in your second set than in your first Note: this will burn! It is a great finisher after a run or paired with a core workout, like this one or this one. Be sure to stretch and drink plenty of water after. It's Fit to Fly Friday and here is your workout! Sometimes all you want to do is run. It is a great way to prepare for a long hike, to explore a new town, or just to disconnect from work and avoid the crowds at the gym. Tap into more energy systems than a steady state jog by trying one of these sprint/intervals running workouts. 
It's Fit to Fly Friday and here is your workout!
1 minute sit-ups 1 minute flutter kicks 1 minute Russian twists 30 seconds glute bridges 30 seconds supermans 1 minute sit-ups 1 minute plank More advanced athletes may rest 1-2 minutes and repeat
It's Fit to Fly Friday and here is your workout!
Planning a hiking trip this fall? Want to run a marathon or complete a Turkey Trot 10k? Do more than just run. Here are five exercises to improve both your strength and your shape, focusing on your glutes. Do them all for a complete, effective, and efficient workout, or add just some to your workouts throughout the week. Set, rep, and weight schemes may be modified for any goal. How to Build a Butt from Christine Hannon on Vimeo.
It's Fit to Fly Friday and here is your workout!
Here is a simple core workout that you can do in your own kitchen, hallway or even in your hotel bathroom!
It is #FitToFlyFriday and here is your workout!
Set the timer for 5 minutes and perform the following: 1 squat, 1 burpee 2 squats, 2 burpees, Continue as high as you can go for 2.5 minutes Repeat your last set and race down to 1 rep of each You are finished when you make it back to 1 or when the timer chimes 5 minutes The goal is to perform the same amount of work in less time. 
Our first video made especially for Alpha Charlie Travel. We all get a little tight when we travel, whether from the anxiety of the journey or from the physical discomfort of hours spent sitting in planes, trains, and automobiles. Here is a simple sun salutation, followed by some hip openers. You may follow along with the video or slow down the movements to your desired pace. This series is best experienced if you repeat it for two or three sets, breathing a little deeper each time.
Want more free workouts?
It is #FitToFlyFriday and here is your workout!
Perform 20 seconds of burpees Rest 10 seconds Repeat for a total of 8 sets* We recommend using "Gymboss," a free timer app for your smartphone. *This type of workout is called a "Tabata." Tabatas can be done with any exercise. The intention is to create a high-intensity total body workout in just 4-minutes, comprised of 8 sets of 20-seconds of work and 10-seconds of rest. Therefore, if is recommended that you choose complex movements that work multiple joints and muscles. For example, burpees or kettlebell swings would be better choices than just sit-ups or push-ups.
It is #FitToFlyFriday and here is your workout!
Try this exercise combo to strengthen your sub scapulae to improve your posture and strengthen your upper back. This group of muscles is an area of opportunity for most individuals, no matter their activity level. So whether you want to stand a little straighter, hold a plank longer, or lift more weight, give this area its much deserved attention. In each of the three positions shown, complete 20-30 pulses. The movements are small, but significant. Move continuously from one position to the next, rest up to a minute (less is better here) and repeat for 3 to 5 sets, depending on your level/ability. I am using two orange/micro jump stretch bands, firmly secured to the door handle. You can secure it to anything at about waist level. These are easy to pack when you travel and to correct your posture after a long day in planes, trains, and automobiles. Do you sit all day? from Christine Hannon on Vimeo.
It is #FitToFlyFriday and here is your workout!
Set A: Perform continuously, one time through start to finish 30-seconds mountain climbers 2-minute plank (drop to knees if needed) Rest 20-seconds 30-seconds mountain climbers 90-second plank Rest 20-seconds 30-seconds mountain climbers 1-minnute plank Rest 20-seconds 30-seconds mountain climbers 30-seconds plank Rest 2 minutes |
AuthorsChristine & Angel 
Aisle or windowHe likes the window; she likes the aisle. Match made at FL350. Here are some other travel preferences. Full disclaimer: These are affiliate links, meaning the authors are rewarded for referrals (usually in the form of a credit to use more of the product/service themselves). Pinky promise: Recommendations are simply the best.
The Art of Strength is our sister site, with all of your fitness needs. Whether you are training for your next adventure, to avoid shopping for bigger clothes so that you can save money for your next adventure, or to have more energy with your kids, there is a training program for you. Click the photo below for the latest training special.
When we are not hitchhiking through the airport and landing in foreign lands, Christine is teaching English in Spain. She also offers classes via Skype, allowing you to learn from the comfort of your home, with flexible scheduling. Click the photo below for more information.
We are in the coffee business. Because wherever we go, we drink coffee. And let's face it, some hotel coffee leaves a lot to be desired. So now we can pack our own. Click the link below to have your coffee delivered to your home, to drink there and on the go.
Away makes thoughtful luggage featuring unbreakable shells, interior compartments, and built-in USB chargers. Click the image for $20 off your order.
Airbnb is the preferred accomodation for Christine & Angel when they want to connect with locals, want to keep their entire group under one roof with the privacy of separate bedrooms, or when staying in a place known for expensive hotels. Click here or on the photo below to save on your first stay.
New users, click the photo below, or sign-up with code christineh8502ue to get your first Uber ride for free.
Make your travels meaningful with Pack for a Purpose. Simply use a small amount of space in your luggage to pack supplies needed by community projects around the world. Click the photo below to find a project in your destination.
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