Pump Iron On The Road!

Whether you're just starting out with your workout program or are a seasoned veteran, one thing is for certain and that is that at some point, motivation is going to become a challenge.

While it would be nice to think that there are some people out there who just have naturally high motivational levels at all times, this simply is just not the case.

Everyone suffers from motivational lags from time to time and it's only those who come up with an action plan to solve this that are able to move forward and carry on seeing the results that they're after.

Let's take a quick look at four steps you should know in order to stay motivated for your workout sessions.

Set Mini-Goals Along With Long-Term Goals

The very first thing that you should do is set mini-goals along with any of the long term goals that you set for yourself. One big problem that often happens is that people are excited when they first start working towards reaching that long term goal, but as they begin working towards this goal, they find that slowly they lose sight of that 'light at the end of the tunnel'.

Since it can be difficult working towards something unattainable in the short term, it makes it especially important to set mini-goals that you can reach along the way.

This way you can set your sights on that mini-goal and feel a great sense of accomplishment as soon as you reach it. As you continue on and reach mini-goal after mini-goal, eventually you'll land yourself at that end goal you were striving hard for from the start.

Change Up Your Workout Regularly

Secondly, make sure that you have a workout program that includes enough variety. While there's nothing wrong with understanding which exercises work best and really placing a high amount of focus on each one, at the same time you must remember that you're very likely to get bored using this approach. Instead, change up your workout. Try a new exercise, join a group fitness class, or take your workout outside. The change of pace every now and then might just be the motivational push that you need to move yourself forward.

Join A Fitness-Minded Group

The third thing that you can do to help yourself stay motivated on your program is to join a fitness minded group. Whether you sign up with a running or walking group or even just get together with some other people who are interested in living healthier and working out regularly, having that interpersonal support can really help keep you focused on the goals you've set for yourself.

If you're really ambitious you may even want to consider signing up for a race or competition. Many people find that this helps keep them focused and motivated to hit their goals.

Use A Journal

Finally, the last thing to help yourself stay motivated is using a journal. While at first it may seem like a pain having to track what you're eating, what you're doing in the gym, as well as how you feel on a day to day basis, this really can prove to be incredibly helpful.

Then when you look back later and see just how far you've come, it'll make all that effort worthwhile and help you realize just how much each day does move you forward closer to your overall goals.

Try these great ideas to keep yourself motivated and working hard. Don't forget that motivation is very individually specific so try these tips and come up with a least a few other things you feel will work for you. If you put forth a continual effort to maintain your motivation, eventually living an active lifestyle will become a natural habit that you'll have no problem sticking with long-term.

Article by Stacie Sherman of Fitness & Vine Retreat. Ranked the #3 Weight Loss Program in the USA by International Business Times.

On the Go Diet Tips

From fast food to room service, business travelers face a lot of unhealthy temptations on the road. That doesn't mean, however, that you have to abandon your diet when you're traveling for work. Learn how to make healthier choices with these easy tips.

1. Pack Your Own In-Flight Snacks

Unless you are in first class, you aren't getting anything to eat or drink without shelling out some moola. Not only that, but the snack boxes aren't exactly healthy (though we love pretzels and peanuts as much as the next person). Instead, stash a few healthy granola or protein bars in your carry-on, or pack some unsalted, heavy-on-the-fruit trail mix (hint: the ones with M&M's aren't the best pick here, sadly).

2. Eat Breakfast

Whether at home or in the hotel, try to make time for breakfast every day. You'll be less inclined to hit the office muffin cart or overeat at that lunch is you've started your day out with a healthy meal. If you are dining at the hotel, try to eat fruit and non-sugared cereal with a boiled egg. Carb-laden breakfast treats, while tasty, aren't your friend.

3. Do Your Own Cooking

If you are in an extended stay hotel, you'll most likely have a small cooktop and microwave. Avoid eating out and hit the local grocery store for some fresh fruit, oatmeal packets and healthy, microwaveable dinners (pay attention to the sodium levels!)

4. Drive-Through with Caution

It's hard to avoid the drive-thru on the road, but you can find healthy options amid the burgers and fried nuggets. Look for words like "grilled" and order all sandwiches without mayo, cheese or spcial sauces. Eliminating a bun can shave off extra calories, as well. Order salads with vinaigrette dressings on the side, and avoid fatty toppings like cheese, croutons and those tasty fried noodles. FitnessMagazine.com has compiled a handy cheat-sheet of the healthiest eats at fast food eateries and popular chain restaurants to make sticking to your diet even easier on the go.

5. Order Wisely

If you can choose where to eat, steer your dinner party toward Japanese over Chinese, Pizza instead of Mexican. Salads might seem like an obvious choice, but fad-laden dressings and toppings can pack on the calories, so be sure to choose light dressings (on the side!), grilled chicken or fish protein and filling ingredients like beans and avocado. Opt for the plainest chicken or fish dish on the menu, avoid buttery sauces, and ask for extra broccoli or veggie medley instead of fries or a potato.

Travel Apps

I try to stay on top of what is trending now in the world of Travel Apps since our guests are constantly looking for something that can make their travels easier.  I found this from CNN and think it could help a lot of travelers get apps that can help or update an old or not very good app.

(CNN) -- There are seemingly millions of smartphone apps out there designed to make traveling easier, but not all of them are very good. Every company seems to think that it needs an app to be cool, but not every app is worth the effort.

Here are some of the apps that I find to be most helpful while on the road:

FlightAware

I'm one of those guys who always thinks that more information is better, and that's why I like FlightAware. You can see exactly where your flight (or any other flight) is at the moment. I've used the FlightAware website for years to see near real-time flight tracking, and now there's an app as well.

Were you told your airplane is coming from Wichita, but it's still not there and you should be boarding? Go to FlightAware to see where the airplane is right now. FlightAware is hardly the only one in this space. Other frequent fliers swear by FlightTrack Pro, for example.

GateGuru

When I was in Atlanta recently, my wife was looking for something before our next flight. Trying to find the right store in an airport the size of Hartsfield-Jackson is a mind-numbing experience. GateGuru, however, gives the rundown on which stores and restaurants are in each terminal and it pulls in reviews as well. If you're in an airport looking for a particular product or service, this will make your task much easier.

Hotel Tonight

Have you ever been somewhere and realized you needed a room for the night? Maybe your flight was canceled or perhaps your meetings ran long. This company negotiates deals with hotels for last-minute rooms in many big cities. Within seconds, you can have the room reserved for a low rate.

Taxi Magic

If you don't know a city well, the taxi scene can be confusing. Where is the best place to hail a cab? How much should you pay? Taxi Magic makes it a lot easier. If there's a participating cab company in your city, Taxi Magic will have a cab sent right to you.

You can pay directly through the app so you don't have to worry about whether credit is accepted or not. The app and booking services are free, and there's a $1.50 documentation fee for using a credit card through the app.

If there isn't a participating cab company in the area, Taxi Magic will give you phone numbers for local companies so you can call and arrange for a cab yourself.

TripIt

If you've ever used TripIt online to manage your travel, you know it's a great tool for keeping all your travel plans in one place. Of course, there's also an app for that. See and manage all your travel plans in the TripIt app so you never lose your details. Beyond the basics of flights, hotels and cars, you can also put in things like appointments and meals.

Your airline app

This isn't one app; it's dependent upon which airline you fly. If you fly a different airline every time, then it's probably not worth downloading every single airline app. But if you're a loyalist, you should absolutely have it.

There are some excellent apps out there that allow you to check flight status, see the standby list, book flights and even check in. Apps will store a mobile boarding pass so you can just flash your phone to get on the airplane (not in all airports, but it's getting there). Some airlines have better apps than others. I've heard rave reviews about the new United Airlines app, but get the apps for the airlines you fly frequently.

What would you add to the list?

Halloween Plans

As you begin to plan your trips into Alexandria or the D.C. area keep in mind we are coming up on the bewitching month!  And so you may want to thrill your inner child or bring your children and let them experience some Halloween fun they may not be able to see at home.

We’ve been known to scare the pants off some of the faint of hearts with these fine family friendly events:

Ghost and Graveyard Tour

You’ll follow an 18th century costumed guide by lantern light through the haunted streets of Old Town hearing ghost stories, legends and folklore!

You will hear about unsolved mysteries, tales of romance and angry ghosts looking for revenge.

Each tour is a one-hour, six-block walking tour. At the tour’s end we’ll abandon you in a graveyard!

For Times and Dates:  Click HERE

15th Annual Halloween Parade

Plans are underway for one of Del Ray’s favorite traditions, the Annual Del Ray Halloween Parade.  This year it will be held on Sunday, October 30^th at 2 pm.  Last year, more than 5,000 participated in this annual event which included over 2,000 children, special dignitaries and elected officials; over 50 pets in Halloween costumes; and 25 decorated strollers.

The parade begins at 2 p.m. at Mt. Vernon Avenue, south of E. Bellefonte and continues down to the Mount Vernon Recreational Center play fields at Mt. Vernon and Commonwealth Avenues. Children, pets, and strollers in costumes are invited to march and show off their finest and scariest Halloween garb. To register your stroller or pet, just look for the signs and registration desks on Mt. Vernon at E. Bellefonte beginning at 1:30 p.m.  There is no registration required for children and families that march in the parade.


Marine Corp Marathon

The same weekend as our Halloween Parade, this is will be a very busy weekend around the Alexandria area.  Cannons will boom and smoke in Arlington signifying the start of the 36th Annual Marine Corps Marathon — “The People’s Marathon” — and 10K. The 26.2-mile course through Arlington and Washington will include more than 22,000 total participants.  Get your rooms now!

How not to loose something

We’ve have items forgotten at the hotel all the time.  I hope by putting together these brain exercises maybe it can help just one person keep their items.  A fair number of people I know have a great deal of trouble keeping track of small personal effects: wallets, sunglasses, keys, and the like. When they encounter someone who does not have this problem, they assume it’s because of some inherent superiority of memory. In my experience, this is not the case. What differs between those who lose things and those who do not is the degree to which they are systematic.

Be systematic

The first vital aspect of being systematic is to maintain consistency in where things are placed. One’s keys should always be in the same pocket when out or at work, and always on the same table of shelf when at home. One’s gloves should likewise always be kept in the same place, at least during seasons when they are required, and moved to a consistent but less accessible place during the summer. All this is made dramatically easier by choosing clothes with a similar array of pockets. Having a single jacket with lots of pockets is an enormous boon: I always know that my wallet is in the right-side breast pocket, while my camera is in the left. The small sub-pocket under that holds a four-color pen. The inside left pocket has a pair of liner gloves, while the inside right pocket has an iPod Shuffle and space for valuable things carried rarely. Having a consistently used bag with lots of pockets is similarly useful.

Trust, but verify

The second vital aspect is frequent auditing. If you have followed the advice of using the same pockets at all times, this will soon become automatic and second nature. You learn to be intuitively aware of the presence or absence of objects from their designated spaces. If they are not there, you know to seek them out immediately and return them to their designated position.

Never trust yourself to remember a deviation from the system. Moving something into the wrong place – perhaps to make it more convenient to carry something else – will only produce anxiety while you are tying to remember the deviation and frustration when it leads to things being misplaced or not immediately accessible.

Fashion is your enemy

The real trouble begins when you have a wardrobe that has dramatically different elements: trousers with no pockets, multiple jackets, purses with differing internal compositions. For those who insist on such variety, I can offer no aid. Unless your memory is much better than mine, you are probably doomed to lose things relatively often.

Some level of variety must certainly be dealt with by anyone, and this can be accomplished by having a number of set collections of gear with defined associated positions. One might have a ‘no jacket because it is sunny out, still carrying photographic gear’ option, as well as an ‘out biking in the countryside, repair tools required’ configuration. In my experience, it is feasible to maintain a good number, provided they are as similar as possible (wallet always on the same side, non-included items left in defined positions at home) and they are always identically configured. Objects only carried rarely are by far the easiest to lose. I virtually never carry an umbrella (preferring to rely on waterproof clothing), so I constantly forget them when I have been carrying one for whatever reason.

Naturally, there are plenty of people for whom the above is too much work for too little value. The point is less to convince people that they should or should not adopt such a system and more to argue that losing or not losing objects is a reflection of planning and habit, rather than inherent cognitive characteristics. That said, a certain fascination with gear and a somewhat compulsive nature certainly help in the initial development and constant refinement of such an order.

One option is to keep related items together by having several pre-packed bags for different activities – for instance I keep all gear needed for snowboarding in the snowboard bag, all gear needed for a day cragging in my climbing backpack, all gear needed for mtbing in my mtb backpack, all my waterproofs together etc. This might mean duplicating some items (sunscreen, energy bars, sunglasses) but it saves considerable time & effort. My problems arises over the items that can’t be easily duplicated like a wallet, cellphone or ipod – I need to transfer those from bag to bag as required and don’t leave the house without checking that I have them all.
Of course, a major reason people lose things is simply because they keep their belongings in a god-almighty mess. Systematic behavior doesn’t help if it means that you put everything ‘important’ on the top drawer but then have to search the whole chaotic, overflowing drawer several times a day. Similarly, my brother’s strategy of keeping everything he owns on the bedroom floor means that he is certain of its approximate location, but it still takes a long time to locate things. Tidiness has many benefits ;0).

Misplacing items is the most common non-event of humans. Have you ever hid something so no one could find it. Your subconscious immediately erases it from your mind so that you can’t find it later. An event or link must be made each time so you can retrieve it later from your mind.
Purposely create an event when you place something somewhere. If you do lose something don’t panic. That emotion will block your mind from logically trying to retrieve the information you need.

Old Movies Even the Younger Generation can enjoy

I thought I'd put together a list of the movies that have been well received by my younger generation friends in case you're ever looking for a movie everyone can enjoy. Granted, they may still make fun of them and not fully understand their brilliance, but some movies are so good that even the hippest young adults can forgive their corniness.

On to the list ...

• Some Like it Hot - probably our most successful Old Movie Night to date. It's just full of good stuff that will never go out of style: the Mafia, men dressing up as women, hot blond chicks. Plus there are also plenty of dirty innuendos that any young crowd is sure to love.

• Psycho - This movie is so famous that anyone who hasn't seen it will at least know about the shower scene. And while some of it is a little corny and strange, it's still scary enough to creep everyone out.

• Casablanca - A classic that even then youngsters have heard of, and is still good enough to hold everyone's attention. Plus it contains a number of quotes that are commonplace even today.

• The Sting - Paul Newman never fails.

• Sunset Blvd. - This movie is insane and who doesn't love insanity? Once Norma buries that monkey, there's no turning back.

• The Philadelphia Story - Everything about this one is great. It's funny and it helps that most people know Katherine Hepburn, Cary Grant, and Jimmy Stewart. It's just a good time.

• The Birds - It's a little corny, but still pretty scary and definitely a favorite amongst my friends.

• Singin' in the Rain - I was hesitant about a musical but this is a CLASSIC. Young people usually just doesn’t understand them. But luckily, Singin' in the Rain is famous and fabulous enough that the crowd dismissed the painful unreality of it and just enjoyed. Plus that Gene Kelly is a dreamboat and everyone knows it.

• Miracle on 34th St. - Really just a classic!

• Goldfinger - Pretty much everyone loves James Bond and gold painted ladies laying in a bed.

If you have one of these jobs come stay with us to RELAX!

10 Most Hated Jobs

At one time or another, we have all known at least one person who has hated his or her job. That person may have suffered silently or vented constantly, but at the end of the day there was no question this person was truly unhappy with where they spent at least 40 of his or her waking hours every week, for 51 weeks a year.

The reasons for job dissatisfaction vary. Low pay, irregular hours, and lack of a window seat are all assumed to be culprits, and to be sure they can all contribute to a bad attitude on the job. These are actually not the primary factors driving a worker to regard tomorrow morning at 9 o'clock sharp with dread and ill will, however, according to one resource.

CareerBliss is an online resource that bases job satisfaction on multiple factors, including workplace culture, coworkers, and the boss.

According a survey of hundreds of thousands of employees conducted in 2011, CareerBliss determined the 10 most hated jobs, rated on a scale of 1 to 10. In almost all cases, respondents reported that the factors causing the most job dissatisfaction were not lousy pay or a desk near the bathroom. CareerBliss found that limited growth opportunities and lack of reward drove the misery index up more than anything else.

Read about the 10 jobs with the highest levels of employee unhappiness. The results may surprise you.

1. Director of Information Technology
For all the press that teachers and nurses get for their long hours, low pay and thankless tasks, it may be surprising to see the most hated job was that of information technology director, according to CareerBliss. After all, the salary's pretty good and with information technology such a prevalent part of everyday business, an IT director can hold almost as much sway over the fate of some companies as a chief executive.

Still, IT directors reported the highest level of dissatisfaction with their jobs, far surpassing that of any waitress, janitor, or bellhop. Of those who responded to the survey, one simple, five-word response summed up the antipathy very well: "Nepotism, cronyism, disrespect for workers."

2. Director of Sales and Marketing
A director of sales and marketing plans implements efforts to promote companies and generate business. Responsibilities often include budget management, public relations, and employee training.

Sales and marketing directors reported the second-highest level of job dissatisfaction of all survey respondents. The majority who responded negatively cited a lack of direction from upper management and an absence of room for growth as the main sources of their ire.

3. Product Manager
"Product manager" is a wide-ranging job title that takes on many meanings, depending on the company and its sector. In some cases, the job requires simply evaluating what products are best suited to a company's business model, and in others marketing, resource management, and scheduling are involved.

The level of job dissatisfaction was very high for this position. One respondent complained that it restricted growth, saying that it was "very hard to grow up the ranks." Another was less polite and said "the work is boring and there's a lot of clerical work still at my level."

4. Senior Web Developer
Senior web developers design, maintain, and develop applications for the Internet. With every business expected to have some kind of Internet presence these days, developers are found working in every type of company, in a full-time, part-time, or freelance capacity.

A senior developer is expected to be fluent in client-side and server-side contexts, and know his or her way around Python, Ruby, or whatever other arcane technology requires taming. Senior developers reported a high degree of unhappiness in their jobs, attributable to a perception their employers are unable to communicate coherently, and lack an understanding of the technology.

5. Technical Specialist
A technical specialist "leads the analysis, definition, design, construction, testing, installation, and modification of medium to large infrastructures," according to CareerBliss. This means that if a company wants to design a project, the technical specialist evaluates it to see what's possible and what isn't.

The job is a lead position that requires intimate knowledge of engineering; familiarity with Linux helps, too. However, technical specialists reported that for all their expertise, they were treated with a palpable level of disrespect. They cited a "lack of communication from upper management" and felt their "input was not taken seriously."

6. Electronics Technician
Electronics technicians maintain, troubleshoot and collect monthly measurement data for electronic systems. They work in every sector and can be employed with the phone company, a chain of fast-food restaurants, or the U.S. Navy. Whatever the case, technicians work on-site and off-site, have constant contact with clients, and must have an ability to quickly solve complex technical problems under intense pressure.

Employee dissatisfaction in this job is attributable to several factors. One respondent complained of having "too little control," while another had a litany of complaints: "Work schedule, lack of accomplishment, no real opportunity for growth, peers have no motivation to work hard, no say in how things are done, hostility from peers towards other employees."

7. Law Clerk
Clerkships are among the most highly sought-after positions in the legal profession. A law clerk assists judges as they write opinions, and the ones who get the job are almost always near the top of their class at law school. Six justices of the U.S. Supreme Court, including Elena Kagan and current Chief Justice John Roberts, were all law clerks early in their careers.

The job clearly beefs up a resume. Yet law clerks still report high levels of dissatisfaction. The hours are long and grueling, and the clerk is subject to the whims of sometimes mercurial personalities. The Bureau of Labor Statistics also reported the job brings in a median salary of $39,780 a year—not exactly striking it rich—and those looking for advancement within the position simply will not find it.

8. Technical Support Analyst
Technical support analysts help people with their computer issues. This typically amounts to calmly communicating technical advice to panicked individuals, often over the phone, and then going on site to find the client simply hadn't turned the printer on.

Technical support analysts often work in a variety of environments, and they may be required to travel at a moment's notice, sometimes on holidays or weekends. After all, there's no telling when a client's computer-whiz nephew might make a minor tweak to his machine, with disastrous results.

In the words of one of the respondents, "You can do better, really."

9. CNC Machinist
CNC machinists operate computer numerical control machines. For the uninitiated, this is a machine that operates a lathe or a mill. On the upside, it renders obsolete processes that used to be performed by hand, at a slow pace and with high risk to the operator's life and limb.

Now that the CNC operator has had most of the physical hazards of manufacturing replaced by a machine, there's not a lot to do but push buttons and perform equipment inspections to make sure the coolant is at a safe level. Since it's a specialized skill, the job offers no room for advancement, which caused respondents to report a high degree of dissatisfaction.

10. Marketing Manager
A marketing manager is responsible for overseeing advertising and promotion. This involves developing strategies to meet sales objectives, based on the study of such factors as customer surveys and market behavior.

According to CareerBliss, respondents in this position most often cited a lack of direction as the primary reason for job dissatisfaction. The most optimistic respondent described it as "tolerable," and gave it the faintest praise possible by saying, "It's a job." (In this labor market, that's not such a bad thing.)