Fit On The Fly

Your boss just called and asked you to stay for a mandatory meeting at five and you have a dinner date at seven. The pilot announces your flight home is now being diverted to another city. It's a holiday and your gym is closed. Does this sound familiar? Missing your normal gym routine happens, but that doesn't mean you have to miss a workout.

A properly planned alternative for those times when you can't get to the gym is an essential part of any fitness plan. Alternatives can include walking to the store as a replacement to the treadmill (you need to buy fruit anyway). Elevated abdominal crunches using a flat-bench will work just as well using a chair. In a pinch for working your chest? Push-ups still do wonders! Here are some other tips:

Triceps and Biceps

For an overall arm workout, keep a set of dumbbells at home in a place that you can get to easily. They don't cost much and you can often buy them used at resale shops. Do a few sets of arm curls until you get a nice pump (your date will thank you). If you are in a place where weights aren't available, try some isometric exercises, such as clasping your hands together and pressing for resistance. For triceps, try placing yourself between two chairs, buttocks to the floor. In this position, raise and lower your upper body, feeling the squeeze in your triceps. You may not get killer arms this way, but you will stimulate muscles and not lose gains.

Chest and Back

Ok, this one can be tricky but with a little creative thinking, you won't miss your chest routine. Those two chairs you used to work arms can now be used for your chest. Place two chairs a little more than shoulder length apart (or whatever feels comfortable) and get yourself in the pushup position. Do three or four sets at 10 reps and you will be ready to show off that new t-shirt!

Legs and Calves

For legs, do some squats using those dumbbells you bought. If none are available, try doing squats without them! You won't get as much resistance as with dumbbells or a smith-rack, but you will be using your own body weight to stimulate those quads. For calves, find two heavy books and place one in each hand, knuckles facing the floor. Twist your feet slightly inward and begin raising your body using the front of your feet. Several of these exercises should result in your calves screaming for you to stop.

Of course, things happen that prevent us from getting to the gym. However, with properly planned alternatives, you can still keep on track with your fitness goals. More important, you can smile all the way through that mandatory meeting with the boss.