Strategies for Working Out While on Vacation

A very common struggle on vacation is maintaining some kind of a workout routine. You have worked hard all year to achieve a level of fitness, maybe even in preparation of that vacation, and you don't want to lose that progress while you are away. With spring break and summer vacation not too far off, I thought I'd share some of my vacation workout tips with you. Hopefully this is helpful.

Frame of Mind

I personally really enjoy working out on vacation because it allows me to break my normal routines and explore new places. I understand not everyone shares my enthusiasm for vacation workouts, but with the right frame of mind, you will come home feeling much better if you get a few workouts in. 

I break vacation workout opportunities into two categories. You can decide for yourself what works best for you and the people you are vacationing with. The first is the "Get it Done" workout. This is about getting 3-4 workouts during a weeklong vacation done in the hotel fitness center. This is great in areas that may not be safe to explore or when you have to be as efficient with your time as humanly possible.  

The second, and way more interesting is, "Build It In" workout.  The ideas are endless on this depending where you are vacationing. On a recent trip to New York, my wife and I had a few active things on our list that had us out and about enjoying the city while burning calories in a fun way. I had my heart set on renting bikes and riding across the Brooklyn Bridge and my wife wanted to walk the length of the High Line Trail. We did both of those things on the same day without public transit, starting from our hotel in Time Square. We had the best time, took tons of pictures, and got our workouts in at the same time.

That leads me to my next point - Preparation

Preparation

Spending just a few minutes on the internet before your trip is the best way to take advantage of your workout time regardless of what you do. Knowing what equipment is available in the hotel fitness center will help you make the most of your time. Discovering in advance there is limited equipment and space available will allow you to bring a body weight routine with you, giving you a better chance of success.

I will also look to see what athletic clubs and gyms are in the area and what their guest policies are.

I like to use websites like Strava and Map My Run to see posted runs from the area I'm visiting. These websites give me local knowledge on the best places to run, walk, hike, or bike before I even get there.

With the right mindset and a little advance preparation, staying fit on vacation can be fun and add a lot of great memories to your vacation. Get there, explore, and have fun staying fit.

Been a While

I has been a while since I posted last and with the new year I thought it was a good time to revive the blog. Post holidays,  I decided to really examine my diet, and I started using the Lose It Ap for tracking everything I ate, my weight, and calorie expenditure. It was an eye opening experience for me, and I like to think I am pretty in tune with what I eat.  I thought I would pass along some of the things I was reminded of these last two weeks. First a revelation - Probably the most important decision you make, many times a day, is what you eat.  Food influences brain function which determines how you feel, your energy level, and your ability to see the world. A less than optimal diet means a compromised ability to deal with the daily stresses of everyday life.

What I learned, or what I was reminded of tracking my diet:
1. Portion control is so important. Measure or weigh your food by the label portions to reduce calorie intake substantially. It's easy to eat 3-4 servings of popcorn for example and down 500 calories.
2. For me, what I eat between 6:00pm and 10:00pm is the difference between me staying within my calorie range or go above.
3. It is very difficult to stay with my calorie target zone without exercise.

1.Track  2.Count  3.Workout

I hope your January is shaping up to be a good one.

Happy New Month

We make a big deal about New Year's Day, new beginnings, and resolutions but we have the opportunity for a fresh start 12 times a year. Today is one of those opportunities, happy March.
Here is a challenge for you; What in your life do you want to change in the next 31 days? Thinking in terms of 30 day blocks makes the goal much more realistic and tangible. So here are a few prompter questions to get you started:
1. What do you want to start doing that you are not doing now?
2. What do you want to stop doing?
3. What's something you have been putting off that you need to get done?
4. What are 2-3 goals you have personally, academically, and/or professionally this month.

Write them down, share with family and friends, make it happen. Make this a March to be proud of and remember.

Plug - Like my corporate Facebook page Ralph Rajs-ClubSport for breaking news and info.

Building a Championship Team

At the USC John McKay Athletic Center Opening last Saturday, former Trojan Head Coach John Robinson spoke on "Building a Championship Team."

Robinson coached the 1978 Trojans to a national championship; he has a 8-1 bowl record, with 4 Rose Bowl wins. I enjoyed his talk and I thought his points related well to building any team or department.

1. Recruit Smart - Get the very best talent you can, but don't be fooled by just athletic ability. Athletic ability gets the kid the look. It's his/ her character that gets the offer. Robinson says he will take a little lesser developed athlete that he knows will come in and work hard and will add positively to the chemistry. For us the corollary is experience. Experience is important but character is number one.

2. Fundamentals - Teach the fundamentals and drill them constantly. Each practice session should have time devoted to fundamental skill development. You have to have a system for this in order to be effective. Do you drill service and facility fundamentals with your team? Is a portion of every meeting devoted to it?

3. Team First - You have to be willing, and you have to have players who are willing, to put their needs and desires aside for the team. Do you have people who are willing to do whatever it takes for the club and your team? Do they help with covering shifts and pitch in on club events? Are your people looking for ways to make each other better?

4. Build Relationships- Robinson noted this as a key element in having a championship team. Motivate your people individually and stay positive, always look for the opportunities to sincerely compliment a player. Spend time getting to know your people as individuals. You can only do this if you spend time together. Positive peer pressure from your "Team Captains" is also key. Often, peers can say things to each other that a coach can't. If your captains are on the same page with the coach, you are in great shape.

5. Lastly, be sure to tune into your people's non-verbal cues. Read between the lines, check their body language and dig a little deeper when you sense something is wrong. Let them know you care about them on and off the field.

I hope these points help you to build a championship team.

Bringing Back The Blog

I have not posted directly to this Blog in a year and a half. I stopped as Facebook was ramping up hard and I was hoping I could get most associates onto that. I post to that actively, and I would like to think some interesting stuff so please take a look Ralph Rajs - ClubSport. It's a corporate page so all you have to do is like it rather than friend it. You can also follow me on Twitter @ralphrajs.
As for this Blog I can see there is a bigger audience out there I am not reaching and I would like to. This blog got a lot easier because there is now an iPad app that allows me to post in my PJ's while having my morning coffee like I am doing right now.
If the link is still all working you should get this as an e mail, so let me know if it still works.

While I have you have you seen the new ClubSport Ap? It came out great. Update yours like you do other apps through your app settings.

Associates Recognized April & May Survey

I was told that my last link I posted did not work, I'm trying it again. It's got blue skies and clouds as a backdrop, it's quite beautiful. :)
http://ralphsclubsportblog.blogspot.com/

If you havn't liked my facebook page you didn't see Cesar's Youtube video, and links to a couple interesting health articles. http://www.facebook.com/RalphRajs.ClubSport
++++++++++++++++
These comments were taken verbatim from the Members Survey - thank you to all.
APRIL 2011
PLS
Nancy at the front desk is outstanding during the wee hours of the morning. It’s nice to come in and be greeted with such enthusiasm and friendliness!

FRE
As always, Chris at the front desk is always very helpful/friendly and makes my husband and myself and a colleague of mine who is also a member feel very comfortable to be at your facility.

ORG
Morgan in power is a great teacher!
The gals who clean the women’s locker room do an outstanding job! They are always personable yet professional in their demeanor.

GV
Staff at the front desk and in the locker room are wonderful!

AV
Damon is the best – very professional.
Larry Silvestro (personal trainer) is amazing.
Marcia in KidWorld is a wonderful Director – she listens to us and makes changes. She is fantastic!!
The locker room ladies are soooo nice.

MAY 2011

PLS
Bike coach Glenda is fantastic, knowledgeable and dedicated.

FRE
Leroy is great a the café and front desk.
Elena Carcamo is a great personal trainer!
Louise Williamson has been very supportive and helpful.
Kudos to Catherine’s step instruction and Cherie’s cycling workouts

ORG
KidsWorld is the best!

GV
Alex and weekend Chris at front desk are great.
I like Nate and Dave the engineer.

WC
Would love to thank Jennifer and Courtney up front, Ivy, Janine, Carolyn, Ann, Kristen, Ali, Tiffany in classed and Matt in valet. You are all AWESOME!

Welcome to Summer

I want to wish all of you a very happy summer, it seemed like it took forever to get here. With the change of the season we also see a drastic change in the way our clubs are utilized. The pool areas become high traffic spots, our slow times are no longer slow, and there are kids everywhere. With the additional usage we are challenged to maintain the same great member experience as when the kids are in school. Here are a couple reminders for you and your team:

Fitness - It’s great we have a lot of young members working out, but let’s please make sure we don’t have large groups sitting around on equipment. Students may have to be reminded to re-rack their weights, pick up their towels, and stay off their cell phones. 98% are great, but we will get our new users who will need the reminder.

Camps – Please make sure you clean and straighten any area you use before you vacate. Members will only see a mess, even if you were intending on returning later to clean up.

Lifeguards – We are counting on you maintain a safe environment for all pool users. You may have to get after people from time to time. For everyone’s safety please make sure you enforce the swim lane policies. We have lanes designated for “splash and play” and we have lap swimming lanes, the two don’t go together.

It’s more important than ever that everyone pitch in to help keep our clubs neat and tidy. Very simple things like straightening furniture, closing lockers, picking up towels, and picking up trash will go a long way. Additionally this is the perfect time of the year for all our mangers to spend more time on the floor and less time in the office.
--------------------
Thanks for the comments on the Bike Commute post. Here are a couple additional people who are in the bike gang: Nick Muraki, Graphic Designer WC and Debra Mathews, Membership Rep ORG. Debra had a great tip to pass on and that is to be as visible as possible. There’s a lot of great reflective gear available and lights have gotten very affordable.
---------------------
I redesigned the blog again, it’s looking good…Link To Blog

Bike Commute and a Couple More

The weather is finally getting nice and I wanted to put the idea out there for people to bike commute to their club or office. What other single thing can you do where you save money, help the environment, and improve your health all at one time? If you can think of something else let me know. You can estimate for every mile you bike commute instead of drive you will save $.50. (That factors in gas an wear on the car-IRS mileage reimbursement number) If you live 5 miles away and you rode your bike just once a week that's a $20 savings in a month.

Start with planning just one day out of the week. If you live a little far you can bring clothes the day before to change into or you can cut the drive in half by putting your bike in your car and just riding half the way. Baby wipes work great for freshening up. If you live within 5 miles of your Club it's a no brainer. Your hair won't even get messed up under a helmet in 5 miles.

Brian, Kevin, and Gani from RCSWC are regularly riding to work, at least a day or two per week. Brian has set a commuting mileage goal for himself for the year and then broke that into months. Tuesday night I rode my bike home from the office and it was such a great way to end my work day. If you are already commuting to work by bike let me hear about and contribute any tips you might have. Give it some thought, and try it once or twice.

*****************************
My Corporate Facebook Page - It's a corporate page so if you "like it" I won't see your stuff. I post all kinds of interesting things- well I think they are interesting- so if you haven't "liked" please do. I suppose you could always unlike me :(
You can also catch me on Twitter @RalphRajs

Edge Performance at CS Oregon is also doing some interesting things on FB, check theirs out.

****************************
Congratulations to all our associates who graduated from either college or high school this week, and congratulations to those kids' parents. Let us know what you are planning on doing next year. It's going to be a busy summer in all our properties, but that makes for a fun time.

Associates Recognized and two more

Here are all the nice comments members made about our associates on the March survey...
CSP –
Charlie is a fabulous instructor
Nancy that works the front desk early in the morning is extremely outstanding. Always greets members and remembers their names. Above and beyond service.
CSF –
We love Miss Louise she makes us feel so valued and welcomed.
Michelle at the front desk is GREAT.
CSO –
Marlin is the best.
Audrey, Keith, Summer and Megan are amazing.
Lisa at activities desk is awesome.
Laura Johanssen in the restaurant is a prime example of customer service.
CSGV –
Andrea, Rebecca, Emily, Austin are always so friendly, courteous and helpful.
Yvonne S gives facials and is always professional and friendly and the reason I use the spa.
Alex at the front desk always welcomes me and remembers my name.
RCSWC –
Class instructors Tiffany H and Nicole L are incredible.
RCSAV –
Gina Perrin is my favorite instructor.

Thank you for your commitment to delivering exceptional service to our members.
*********************
If you are only looking at this in the e mail form click over to the Blog, I re-formatted with a new template. I thought it was time to freshen it up. Let me know what you think.
As always please shoot me an e mail when you think you have something interesting for here and/or my FB page.
********************
The preliminary JDRF walk numbers are in, we averaged 40 walkers per property and it sounds like PLS had the most with 99 participants - with dogs 103.
ORG had their 2nd annual 10k last 2 weekends ago and they had nearly 300 participants for that event. Jarod did finish second in his age group, getting him a nice ribbon.

Chris Hansen MOQ and a Couple More

Congratulations to Chris Hansen winning MOQ. Below is a very nice writer from guest contributor, Brian Amador

Yesterday, April 21, the team at Renaissance ClubSport Walnut Creek embarked on our annual Mt. Diablo hike, photo contest and MOQ presentation.
We paused in a shaded glen where a creek babbled below and birds chirped above. There, among the mighty oaks, Marnie Harvey presented
Chris Hansen with his award as Manager of the Quarter Q1 2011.
Chris, an original RCS opening team member, has done a tremendous job as our Purchasing Manager. He vigilantly chases down cost advantages and savings opportunities. He has had a significant impact on every piece of our business; from the daily demand of paper products to the long range strategy of purchasing 200 televisions for our guest rooms.

Chris is often the first to raise his hand to lend his support for projects outside of his scope. He inspects guest rooms, he comes in overnight when we re-arrange the fitness floor and he is a regular at dive-in movie night and New Years Eve Parties.
When our Executive Housekeeper gave notice last month, Chris was among the first to come forward to offer his support to the department. That offer lead to a full-time assignment to take over the department…in addition to his role as a Purchasing Manager! (He’s quick to point out that this can only be accomplished with a tremendous support network around him.)
********************
In case you missed it on my Facebook site, Ahmad Ahmadazia Pleasanton Wellness Director, was names Manager of the Quarter yesterday. Heather is writing up something for me on Ahmad and I will get that posted.
*************************
I want to say good luck to IT's Nelson DiMarco whose last day is today. Nelson has been been a great guy to work with, we are going to miss him, and I wish him well in his new job. Thank you for everything Nelson.
************************
Here is a picture of Heather Stanek at the PPIE lunch Wednesday receiving recognition for the Club's contribution to PPIE. Additionally Heather is their Board of Directors and she regularly volunteers at the various fund raising programs. PPIE is a Pleasanton non-profit group that raises money for school programs and supplies. The man with her is retired judge, Ron Hyde, PPIE President and CS member.

Facebook - fan me up, get the breaking news faster.
http://www.facebook.com/?sk=nf#!/RalphRajs.ClubSport

Aliso Viejo Associates of the Year and an MOQ

The club-hotels typically do their associate recognition in the first quarter because the hotels are so busy in December with holiday parties. Better late than never I want to recognize the associates of the year from Aliso Viejo. Left is Tony Sydor from accounting. Ed says Tony can be counted on for anything, at any time. He is also their on site IT guy, Tony was helping us just today set up a video conference between the LSI office and the AV property. Not pictured is Foster Pizarro, he is their second associate of the year and congratulations to both these gentlemen. Pictured below is Aloha Gonzales, Catering Sales Manager. Aloha is one of the original managers where she started as a supervisor in Cirus. Ed said she is an unbelievably hard worker. Ed works long hours, but Aloha is there well after Ed leaves for the night, taking care of hotel business. Additionally she is just flat out really good at her job. Congratulations to Aloha and thank you for your hard work. I also want to say thank you to Michelle Litwin, Executive Assistant, who worked diligently to get me these pictures. *****************************

I just got this news a few minutes ago that Jeff Houghtailing was voted Q1 Manager of the Quarter at ClubSport Oregon. Oregon had a stellar sales quarter growing the membership by 84 members. Jeff did a great job working with his sales team to help make them be successful. Well deserved Jeff, congratulations.

Ironically I have a picture of the new Oregon scoreboards but not one of Jeff - sorry Jeff. The scoreboard is a great story because Ben, Jarod, and Jason asked the question, "How can we make the basketball experience just a little better for our members?" The old scoreboards were the originals and were showing some signs of age. Jarod said they just about drove the vendor crazy tweaking and redesigning so the design was just right. They just went up yesterday and look great. I certainly appreciate that spirit of continual improvement.

***********************

Fan me up on face book to get little tidbits, I only post 3-5 times per week so I won't kill your newsfeed.

http://www.facebook.com/#!/RalphRajs.ClubSport

Member Survey Associates Mentioned

Below is a summary of all the nice things members had to say about our associates on the February survey. It's a delight to be able to post so many.

OREGON:
Marlin Bernabe is the BEST personal trainer – I have NEVER had the results I have from working out with him. (Marlin PT'er of the year 2010 company wide)
Terres works at the front counter and is always friendly and welcoming, and she remembers peoples names too!
Theresa and Debbie are fantastic cycle instructors
Marlin is absolutely fantastic – he is the gold standard of trainers – the best of the best.
Kudos to the housekeeping team

GREEN VALLEY
Eric Simmons classes are excellent
Jackie’s Zumba classes are excellent

FREMONT
Enjoy my trainer Elena
I like Chrissy’s Zumba class very much

AV
My personal trainer Jami Oeck has been fantastic
Joe C (works in the morning) is awesome. He does a great job.

WC
Bill Daniels is a good trainer
Jeff Schmelze is absolute asset to ClubSport
Leslie Jerge is the best Pilates instructor I have ever come across

PLS
Laurie Krause and Charlotte are excellent Yoga instructors
Hardest working employee is Gonzalvo
Chris at the front desk is friendly and courteous and is doing a great job

IHRSA Feedback

I want to thank those of you who were able to attend the IHRSA trade show last week. I'd like know what you thought were some of the cooler or more interesting things that you saw at the show. Please comment on my blog or here in e mail.
I posted a few pictures I took at the show on my Facebook CS site. Go to Facebook to see those, search:
RalphRajs-ClubSport

Thank you for the help and have a great week.

January Service Stars

The following associates were mentioned by members in the January Member Survey. The comments are posted exactly as the member wrote them. Thank you to all of you for your impact on the members and thank you to Alicia for compiling this for me.

PLEASANTON

ClubSport Pleasanton All Star Employees:
Jennifer Lowe
Dave Dunlap
Sam Reid
Maria (locker room attendant
Angelina (cardio and weight room attendant
Justin Malki
Pat Espirtitu

Personal Trainer Yolanda Glaeser is fabulous.

FREMONT
I LOVE my trainer, Loni Secoquian

GREEN VALLEY
Jason Lutz is the greatest
Nate, Alex, Melissa , Dave and Chris are exceptional

WALNUT CREEK
Our family loves ClubSport especially Pedro Bernardy
I enjoy spin class with Nicole H. She is friendly, encouraging and makes the class fun and challenging.

ALISO VIEJO
Jo-Lynne Green is extremely helpful, courteous, and engaging.
Leslie in KidsWorld is amazing
Erick in Valet always goes above and beyond
The trainer Jason Caotes is fantastic
I absolutely love Leslie in KidsWorld – it’s the main reason I belong and my daughter loves her too.
I would love to give a big kudos to Maribel and Viotetta. These two ladies are hardworking, friendly and both of them go above and beyond.
*************************

Fan me up on Facebook Ralph Rajs - ClubSport See who the top 10 most athletic presidents are.