No Equipment Travel Workout

A vacation can do wonders for reducing stress levels, but it often reeks havoc on your fitness regimen. Fortunately our onsite gym can make sure your lifestyle remains uninterrupted but some people are not comfortable with working out in a new environment.  We understand. 

Even some of the most die-hard exercisers find it difficult to stick with a workout program when away from home. Sure, many have good intentions. They may even pack their workout attire. Unfortunately, it usually never makes it out of the suitcase until it’s unpacked when their back home.

But travel from home doesn’t have to result in an interruption or complete abandonment of your healthy habits. You can still fit in exercise time when away from home, regardless of whether you find yourself in a warm or a cold climate. Even if bad weather forces you into seclusion in your hotel room, there are exercises you can complete without a single piece of equipment.

Below are some tips to help you stay fit away from home. 

Be realistic. You probably won't be able to fit in your normal weekly workouts and that's okay. Shoot for completing at least 50% of your normal regimen.

Plan ahead. Before leaving town, find out what facilities your accommodations will have or if there is a nearby park or jogging track (weather permitting, of course).

Scope out local gyms. If you are staying somewhere that doesn’t provide a workout area then inquire at the nearby local fitness centers or community centers for their rates. Often they offer day passes for minimal fees.

Pack a resistance band in your suitcase. The band takes up very little space, yet can provide you with an entire upper and lower body workout routine.

Don’t deprive yourself of all local delicacies. You can enjoy some special meals without going overboard. Ask the restaurants to prepare your favorite dishes with a few lower fat ingredients.

Be creative. Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. Try biking, hiking, a pedal boat excursion, water skiing, beach volleyball, etc. Effective workouts aren’t limited to the standard fares of walking, jogging and fitness machines.

Try out your travel routine at least once at home. A new workout that you’ve never done before will require more time and preparation. This type of frustration just makes for an easy excuse to skip the workout.

Prepare snacks. If your journey includes a lot of time in the car, be sure to pack some healthy snacks so you aren’t forced to eat at all the fast food and convenience shops along the way.

Play in the pool. If lounging poolside is part of your vacation plans, then hop in the pool every 20 minutes for 5-10 minutes of pool walking (try it in waist-deep or higher water for a really challenging workout).

Get comfortable. Don’t forget to pack comfortable workout attire that fits your destination’s climate.

This workout targets the entire body and is great for travelers or those who don't have a lot of equipment.  All you need is a thick phone book (or any other thick, heavy book) and a stool or chair.  Some exercises are very advanced, so use caution and modify the workout to fit your fitness level.

1. Begin with a warm up of light cardio
2.  Beginners perform 1 set of 12-16 reps of each exercise, modifying each move to fit your fitness level
3.  Intermediate/Advanced:  Performs 2-3 sets of 10-16 reps with short rests in between
4.  Add intensity by adding weights or slowing the movements down
5.  See your doctor if you have any injuries or illnesses
6.  Click on pictures for a closer view

Staggered PushupsTry a different version of your usual pushup by putting one hand on a phone book (or any other object) and the other on the floor.  On your knees or toes (and with body straight) lower down into a pushup and push back up.  Do as many as you can and move on.

Good Mornings
Stand with feet about hip-width apart holding phone book (or medium weight) straight up overhead.  Keeping abs braced and knees slightly bent, tip from the hips and lower the torso until it is parallel to the floor, keeping the arms in line with ears.  Lift up and repeat.  Keep the abs braced throughout the move.  If you have any back problems, skip this move! 

Pike Shoulder PushupThis is a very advanced exercise, so use caution!  Place your toes on a step or stool and hands on the floor.  Lift your body up into a pike position with your hands directly under your shoulders and the top of your head facing the floor.  Bend the elbows and lower body into a pushup.  Push back up and repeat.  The move is shown on a ball which is even more advanced.  Be careful!

Rear Delt Fly
With feet hip-width apart, tip from the hips until back is flat and parallel to the floor, abs braced.  Lift the arms straight out to the sides to shoulder level with thumbs pointing up to the ceiling.  Lower and repeat.  Add light weights for intensity...if this hurts your shoulders, skip it!

Triceps Dips
Sit on a bench or chair with hands resting next to thighs. Push up and bring the hips out, butt just brushing the bench, knees bent. Bend the elbows and lower body down (staying close to bench) until elbows are 90 degrees. Push up and repeat. Straighten the legs for more intensity. 

Triceps One-Armed Pushup
Lie down on left side, hips and knees stacked. Wrap the left arm around torso so that left hand is resting on the right waist. Place the right hand on the floor in front of you, palm parallel to the body. Squeeze the triceps and push your body up. Lower and repeat before switching sides.

Squats on Tiptoes
With feet wider than hips, squat down and place hands on phone book in front of you.  Raise up on the tips of your toes.  Staying on tiptoes and fingertips, lift hips up towards the ceiling and straighten the knees as much as you can.  Squat back down and repeat, staying in tiptoes the entire time.  Modify by placing hands higher (on a chair or bed). 

Lunge with Arms Overhead
Stand in split stance with feet about 3 feet apart.  Hold phone book or weight straight up overhead.  Bend the knees and lower into a lunge, bringing both knees to 90 degree angles, front knee behind toe.  Keeping weight overhead, push back up and repeat before switching legs.

Single Leg Lift and

SquatPlace

hands behind the back and tip forward until back is parallel to the floor and flat, abs braced.  Take right leg out to the side, resting on toe.  Squat down with the left leg while simultaneously lifting the right leg a few inches off the ground and out to the side, leg straight.  Straighten and repeat for all reps before switching sides.

Calf RaiseStand on phone book with heels hanging off the back.  Keeping body straight, lift the body up onto tiptoes by contracting the calves.  Lower and repeat.  You can do this on the floor as well.

  

The Top Spots For Forgetting Your Cell Phone

Our Hotel has three of these areas that can be a hazard for forgetfulness.  Just the other day our staff ran after one of our guest with their forgotten phone.  This got me thinking and thanks to the internet here are some of the areas where the phone is the most forgotten. 

Airport

Public restroom

Top of the car

Restaurant tabletop

Pool

Not sure if the poolside was due to leaving your phone at the lounge chair you fell asleep at and now are darker on one side than the other… or if you forgot it was in a pocket and jumped in the water… either way is no fun so please keep these hotspots in the back of your mind so you remember your phone… or lifeline as they have become!

Try our Mobile APP for Blackberry HERE: http://www.marriott.com/marriott.mi?page=marriottmobile

Try our Mobile APP for iPhone HERE: http://www.apple.com/webapps/travel/marriottmobileforiphone.html

Back-to-School Already?

Some eager retailers are jumping the gun to get shoppers’ attention extra early.  Reminds me of Christmas set up… the earlier they set up the more money they can make.  This is with good reason: Last year, consumers spent more than $55 Billion on back-to-school shopping, the National Retail Federation says.  Many Retailers are still mervous about consumer spending in a topsy-turvy economy.

Toys-r-Us has taken on a “beat them to the punch” mentality with their sales on backpacks and lunchboxes that started as early as July 1^st.

Some others rolling out back-to-school sales include:

Walgreens is rolling out special displays in the main aisles of stores with essentials from flash drives to tissues.

Walmart items are under a giant crayon-shaped pillar in stores starting this week.

Staples’ promo began Wednesday.  Among the goodies: two-tone backpacks and skateboard-shaped thumb drives

Office Depot boosts its school supplies on Sunday, and more deals on promos with be available closer to school.

Target also made its push on Sunday.  They begin to replace summer items with back-to-school items.

Back-to-School is becoming our summer Christmas sale.  Pretty soon kids will only get a week to enjoy their summer vacation before stores start reminding them they are going to have to go back to school soon! 

If your kids are making an even bigger adjustment and are getting ready to go to college, we make a perfect location to came and evaluate these colleges:

Brown Mackie College

Sanford Brown

St. Louis University

Rodeo Where the REAL Cowboys Play!

If you’re like me you don’t know a ton about Rodeo but when you watch these guys on these animals whether that be a Bronco or a Bull you have to give them credit… These guys are NUTS!  But you still have to love the clowns!!  Their nuts too though.

Here’s some Rodeo facts:

Professional rodeo action consists of two types of competitions - roughstock events and timed events - and an all-around cowboy crown.

In the roughstock events bareback riding, saddle bronc riding and bull riding a contestant's score is equally dependent upon his performance and the animal's performance. To earn a qualified score, the cowboy, while using only one hand, must stay aboard a bucking horse or bull for eight seconds. If the rider touches the animal, himself or any of his equipment with his free hand, he is disqualified.

In saddle bronc and bareback riding, a cowboy must "mark out" his horse; that is, he must exit the chute with his spurs set above the horse's shoulders and hold them there until the horse's front feet hit the ground after the initial jump out of the chute. Failing to do so results in disqualification.

During the regular season, two judges each score a cowboy's qualified ride by awarding 0 to 25 points for the rider's performance and 0 to 25 points for the animal's effort. The judges' scores are then combined to determine the contestant's score. A perfect score is 100 points.

In timed events steer wrestling, team roping, tie-down roping, barrel racing and steer roping; cowboys and cowgirls at "the other end of the arena" compete against the clock, as well as against each other. A contestant's goal is to post the fastest time in his or her event. In steer wrestling and the roping events, calves and steers are allowed a head start. The competitor, on horseback, starts in a three-sided fenced area called a box. The fourth side opens into the arena.

A rope barrier is stretched across that opening and is tied to the calf or steer with a breakaway loop. Once the calf or steer reaches the head-start point -  predetermined by the size of the arena - the barrier is automatically released. If a cowboy breaks that barrier, a 10-second penalty is added.

PHOTO CONTEST!!

Hello Guests, we’d like to invite you all to be part of our Photo Contest!!  Here is a chance to show us how much you enjoyed your stay at The Fento Fairfield or the Fenton TownePlace!  Just give us a picture of you at our hotel or some creative way of how much you loved our hotel(s) and we will judge the photos and determine a winner! 

We will be posting our candidates shots via our blog and Facebook and at the end of summer we will choose our winner.  The winner will get a $25 dollar Gas Card!!  Ok shutterbugs show us what you got!!!  Please send all Photos in via Fentonfairfield@gmail.com.  Contest ends August 31st.

Was Fenton Named Due to a Bet?

From the Mississippian Times to the founding of Fenton in the early 19th century, the close proximity to navigable water – the Meramec River – played an important role in the early and continuous occupation of this region. Following earlier European explorers, records show the area was occupied by settlers arriving in the 1770s. However, preceding the settlers were Native American Mound Builders which modern archeologists have associated with the great mounds at the Cahokia Mounds State Historic Park near Cahokia, Illinois. The Missouri Department of Natural Resources has designated an area in Fenton City Park with a plaque representing an even earlier civilization of the period 2,000 or 3,000 B.C.

Due to its proximity to fertile land and the Meramec River, this picturesque historic town of Fenton has been inhabited for over 1,000 years. The earliest proof of ancient dwellers was excavated from the "Fenton Mounds," two conical, earthen burial mounds located near the southwestern border of the City of Fenton. Diagnostic pottery shards from the mounds indicate they date from A.D. 1050 - 1400. In 2001, the mounds were leveled for construction of a Wal-Mart Supercenter.  

The Fenton territory was occupied by native Americans and early settlers in the 1770s. Fenton was founded by William Lindsay Long on March 23, 1818 and named for his Welsh grandmother, Elizabeth Fenton Bennett. The original plans consisted of an eight square block area divided into 80 small lots, known today as “Olde Towne Fenton”. The town was originally incorporated in 1874.

However, there is a local legend that tells a different story about our name.  Fenton was first named Dibbleville after the first settler in the area, Clark Dibble, who moved there from New York in 1834. According to local legend, it was renamed Fenton as a result of an 1837 card game involving two men, William M. Fenton and Robert LeRoy. LeRoy Street, the city's main street, was named after LeRoy. The city's original name survives as the name of one of Fenton's neighborhoods.

A ferry boat was established in 1833 for ease in crossing the Meramec River, and in the same year the first post office opened its doors. In 1854 a group of businessmen formed a corporation to construct the first bridge across the river. This covered toll bridge was used until 1885 when it was replaced by an iron bridge. During the construction of the current “old bridge” in 1925,

Gravois Road

was rerouted around Olde Towne and it was at this time that Fenton gradually began to expand beyond the original eight square block area.

Fenton was incorporated as a village in 1863 and as a city in 1964.  There are events throughout the year in the downtown. In the summer, there is a Fourth of July Festival, a weekly Farmer's Market, Taste of Fenton, and Art in the Park. During the December holiday season, the festivities include Jingle Fest and a New Year's Eve celebration.

As access to Fenton and the surrounding area improved, both the population and number and variety of businesses increased. On March 9, 1955, Fenton was reincorporated, classified as a Fourth Class City and held its first election for a new Mayor and other city officials. With renewed confidence in being able to guide a “new” city, the residents voted in favor of an annexation plan consisting of 1,500 acres of land surrounding the original eight blocks to create the City of Fenton.

In the spring of 2004, the Mayor of Fenton, Missouri, Dennis J. Hancock and the members of the Park Board (Board Chair--Glen Scholle, members Jeff Bodi, Charles Jahneke, Mike Lucas, Steve Covault, Gregg Cleveland, Diana Biras and Nannette Clark), determined that their city should build a memorial to the victims of the terrorist attacks at the World Trade Center on September 11, 2001.  It was also determined that the memorial would honor police, firefighters, EMS personnel and all veterans.  While the City has 4,360 residents, the population increases to between 25,000 and 30,000 individuals during the day thanks to the over 600 businesses who call Fenton their home. Fenton currently covers an area of 5.5 square miles, is located in

southwest St.

Louis County and is still one of the county’s best kept secrets

Celebrity Auction Items

The power of celebrities never cease to amaze me.  Michael Jackson’s coat from Thriller (signed ‘love Michael Jackson’) just auctioned off at $1.8 million and the guy who bought it is turning around and auctioning it off again for charity… that tells me that he thinks there is MORE to be made on the jacket.  WOW!

It got me thinking what other pieces of celebrity items have been sold for astrological amounts? 

When Justin Timberlake finished a breakfast interview at the New York radio station Z-100, the DJ put the left over french toast on eBay. A fan bought the food for $3,154. Her plans? She told the DJ, "I'll probably freeze-dry it, then seal it...then put it on my dresser." Ew.

After 83 bids, the tissue actress Scarlett Johansson used to blow her nose on 'The Tonight Show' with Jay Leno was sold on eBay for $5,300. (All proceeds will benefit USA Harvest. )

Remember when Britney Spears went crazy and took an umbrella to hit an empty car?  Well, the umbrella  went up on Ebay -- starting at $25,000. Although the auction site took the item down, bids exceeded the starting price (and may have been bought offline.)

John Lennon's Steinway piano, which he composed 'Imagine,' went for $2 million. The buyer? Singer George Michael.

A clump of Elvis Presley's hair sold for $15,000 at a Chicago auction. But that's nothing. In 2002, a clump of the singer's hair went for almost $115,000!

During a 1999 auction, Marilyn Monroe's infamous "Happy Birthday, Mr. President" dress went for $1,267,500.

Radio host Dave Ryan won Bob Barker's trademark skinny microphone with a $20,000 bid on eBay, calling it a "cool opportunity to win... a one-of-a-kind piece of American pop culture." His wife on the other hand wasn't pleased with the purchase and tried to get him to back out of the auction.

Audrey Hepburn's black Givenchy cocktail dress worn in 'Breakfast at Tiffany's' sold in 2006 for $923,187.

John Lennon's hand painted Rolls Royce Phantom V was sold to Canadian businessman Jim Pattison in 1985 for $2.23 million.

Judy Garlands ruby slippers from 'The Wizard of Oz' sold to a private collector in 2000 for $666,000.

Based on some of these prices I’m going to say we had in one of our rooms uh, Mr. Al Pachino… no DeNero… wait it was Marlon Brando Jr. Yeah and as I recall he trashed the room and left some uneaten breakfast items… We haven’t touched the room since… but you can have the luxury of getting a piece of this history for only $500… no $1000… wait… ONLY $2500 per night.  (hey just teasing… If just one of those actors stayed with us I would have already auctioned off the whole ROOM!!)