Staying Fit on Vacation

Tips for staying fit on Vacation!

• If you’re flying, eat a large meal before the airport that way you won’t be tempted to eat in the airport’s fast food court.
• Plan when & where you’ll be stopping for meals. This will help eliminate the number of times you stop at a fast food drive thru.
• Watch out for jetlag as it will make you hungry at abnormal times. Resist the urge to snack at 4 a.m. and wait for normal meal times instead. Or, if you simply cannot wait then it is best to choose a healthy snack such as a handful of nuts or piece of fruit.
• We know you’re on vacation, so you’ll want to indulge in some treats & that’s fine! That’s what vacation is all about! On days you’ll be indulging more than usual, try to keep other meals and snacks on the healthy side.
• Beware of buffets. Avoid them as much as possible.
• Try to eat roughly the same amount and kinds of food as you usually do. Your body will thank you.
• Markets are a great place to soak up local culture and eat delicious, cheap fresh food. Local food is better for the environment; you get to pick what you’re eating and you'll even squeeze in some movement as you walk around the market.
• When you plan to be out all day, bring along your own healthy snacks like trail mix, granola bars, or even PB&J sandwiches to stave off hunger. It’ll save you money & keep you away from unhealthier options.
• Make your own meals if you’re staying somewhere with kitchen access. You’ll know exactly what’s in it & you’ll have more of an opportunity to eat a fully nutritious meal.
• Beware of drinks. A single cocktail can contain loads of sugar (and calories). If a stiff drink is necessary (and sometimes it is!), try healthier drinks instead.

• Skip the bus tours and check out your new surroundings on foot or on bike! You’ll burn calories while taking in the views like locals do! Some cities even offer running tours to let you explore while getting a workout in.
• Take the stairs. Skip the elevator and sneak in some extra cardio. Lots of sightseeing attractions—churches and towers, for example—have stairs with architectural oddities, letting you kill two birds with one step.
• Embrace your surroundings. If you’re at the beach, try doing the usual yoga routine on the sand instead of indoors. A change in scenery might be the boost needed to get physical.
• Take a long walk through a local park.
• Use vacation as an excuse to try a new, fun activity. Whether it’s rock climbing, sailing, or trapeze swinging, challenge yourself to try something different while you’re away.
• Do as the locals do! Take advantage of what an area’s known for—or even plan a vacation around it! Unroll a yoga mat in India, climb boulders in Colorado, learn tai chi moves in China, or woo potential suitors with flamenco moves in Spain. It’s a great way to learn about a different culture while getting fit.
• Make exercise your vacation. A surefire way to guarantee you keep moving while traveling is by planning a getaway around a fitness event or competition. Force yourself to vacation by registering for a race in a different city or try a weekend fitness retreat.

• Check out amenities first. Make it easy to squeeze in workout time by booking a hotel with a gym or pool. If you hotel does not offer these things, see if there are any discounts at a nearby gym.
• Check out the neighborhood. Book accommodation near places where you can sweat. If you need to run laps before starting your day, stay somewhere where it will be safe to go for a run. If you need to hear namaste, stay near a yoga studio.
• Bust a move in your hotel room to keep fit using body weights or simple workouts. Something is always better than nothing!
• Keep your mini-fridge stocked with healthy snacks like fruits, veggies, and nuts to avoid unhealthy room service.

Original: http://greatist.com/fitness/24-tips-fitter-happier-summer-vacation

Fit Tip: Stretches to Improve Your Golf Game

Many golfers start the season with visions of greatness only to become frustrated when their game plateaus or even gets worse. One of the best ways to prepare before each game is to warm up your muscles and your mind. Done consistently, golf stretching exercises can help your range of motion, your strength and ultimately your handicap.

Dynamic golf stretches are the key to a warm up and involve sports specific movements that start with a small range of motion for the first few reps and increase the range as you go. (Static stretches should only be done after your golf game.) Get to the course a little early and do this pre-game warm-up. It should take no more than 10 minutes and allow time for a few practice swings before you tee off. 

Warm up: Do three to five minutes of brisk walking in the parking lot to get your blood pumping, muscles warming and heart rate up a little. 

Golf squat with shoulder raise: Stand with feet shoulder width apart. Hold a club at each end waist level. Bend your knees into a squat and raise the club up to shoulder level. Raise yourself back up, dropping the club to waist level and repeat 15-20 reps. 

Side bends: Stand with feet shoulder width apart. Place a club on your shoulders. Lean to one side keeping your torso straight and switch to the other side. Complete 15-20 stretches on each side.

Leg swings: Start by standing with your feet shoulder width apart. Keep your upper body straight and swing your leg forward and backward. Repeat 15-20 times and switch to the other leg.

Trunk rotation: Place a club on your shoulders holding at both ends and place feet shoulder width apart. With knees slightly bent, hinge forward from the hips slightly (Just like you do when you swing). Turn from side to side, starting with a controlled twist, aiming to get the ends of the club directly in front of you for the last few turns. Complete 15-20 swings.

Alternating toe touches: Start by standing with your feet spread as far apart as comfortably possible. Lean forward toward one leg and try to touch the foot or ankle with the opposite hand. Alternate and repeat 10 times each side. 

These stretches will warm up all of the muscle groups involved in a fluid smooth swing including the shoulders, back, hamstrings and hips.

Brought to by LifeFitness

Fit Tip: Couples Who Sweat Together, Stay Together

Valentine’s Day might be in the rear view mirror, but you don’t have to stop planning fun dates with your loved one, like sweating it out together at the gym. Exercising with a special someone is not only a way to partake in some friendly competition, but a way to stay accountable to your training goals.

Lift and spot. Whether at the gym or at home, strength training is an important part of a healthy workout routine and is often more effective when done in pairs. Lifting weights with a loved one should reflect the strengths of your relationship, too, because the best weight lifting partners are trustworthy, accountable and motivating. You can spot each other with the heavy weights, help each other with form and encourage each other to reach your goals.

Set the pace. Go for some interval training, partner style. Whether indoor on treadmills or outdoor on the road, map out the number of intervals, time of each workout and breaks for recovery. Then, cheer each other on. Interval training in pairs is a great way to stay motivated and improve cardiovascular fitness levels.

Stay by each other’s side. Pick a cardio machine, such as the elliptical or treadmill, and work out side by side. But work at your own speed, intensity, desired incline and resistance level, so you can enjoy the company and a workout individualized just for you.

Class it up. Take turns signing each other up for classes to take together. Trying various classes can help push past your comfort zones, work different muscles groups and keep your workout routines interesting. Plus, classes allow for different fitness levels with modifications and the freedom to choose an appropriate intensity level.

Brought to you by LifeFitness

Guide to Common Running Injuries

As a runner, I’m not a stranger to some aches, pains and even injuries now and then. If you’re experiencing the same or are a new runner looking for tips, check out this Guide to Common Running Injuries from the team over at Up & Running. The great part is it's interactive.

Brrought to you by LifeFitness

Fit Tip: Four Workouts You Haven’t Tried Yet

he New Year is the perfect time to shake up your fitness routine and there are plenty of exciting and new workouts to choose from. Here are four workouts you probably haven’t tried, but should:

Mud Runs. Mud runs are growing in popularity because they bring back the kid in you. There are many different types of mud runs with varying degrees of difficulty. The courses can involve climbing over stuff, jumping over fire, balancing across a log, crawling under wire, slogging through waist high mud puddles and scaling walls. People are attracted to mud runs because of the sense of adventure, the camaraderie, the challenge and the fun of getting dirty. Oh, it’s also a great workout.

HIIT. This workout is interval training with two extra words:  high intensity.  High Intensity Interval Training (HIIT) workouts alternate periods of work with periods of recovery.  The interval times may vary and the exercises can be a combination of both strength and cardio.  The key is to go at a high effort level during the work periods and make the most of your recovery so you can hit it again.  HIIT is all about working smarter, not longer. 

CrossFit. Unless you live under a rock, you’ve heard of CrossFit and the Workout of the Day (WOD). These intense workouts mix up body weight exercises with plyometrics, weights and sprints. The workout changes daily and the instructor pushes you to give it your all.  It’s a back to basics approach and can be modified for varying fitness levels. 

Barre Workouts. In just one hour, a barre class will work every major muscle group in your body. It’s low impact, fun and if you are consistent you can see incredible results. Most barre studios combine light weight work with isometric toning and ballet inspired moves.  But the workouts are for all ages and absolutely any fitness level.  Dance experience and flexibility are not required.  It’s hot among the Hollywood crowd and a fun way to cross train.

Brought to you by LifeFitness

Three Ways to Boost your Metabolism

Everyone seems to understand the basics of losing weight: calories in versus calories out. However, we all have met those people that seem to eat whatever they want and don’t gain a pound. They claim, “I have a fast metabolism!” -- which may be true in your twenties and possibly your thirties but the quality and quantity of fuel you intake will build your body’s infrastructure (like it or not) to reflect these choices at some point over the years.

What is metabolism?

Metabolism is the chemical processes that occur within a living organism in order to maintain life. Translation: The amount of calories you need to breathe, eat, sleep and function on a daily basis.

How can I boost my metabolism?

1. Eat breakfast

Fueling your body first thing in the morning isn’t just for school age children. Skipping breakfast actually slows our metabolism during the day and increases our hunger and appetite later in the afternoon. Slower calorie burn, slower reaction times and high calorie craving later in the day are the result.

Tip: Try simple breakfast ideas like quick oatmeal or cholesterol free scramblers like Egg Beaters 100% Egg Whites.

2. Muscle Up

You don’t have to be a body builder to have a lean muscle to fat tissue ratio. Leaner bodies have higher metabolic rates. Muscles burn calories - fat doesn’t. Muscle also burns calories while you sleep while fat doesn’t.

Tip: Incorporate body weight training programs in addition to your cardio routine

3. Move it

Exercise doesn’t just burn calories, but also improves metabolic rate even after you’ve stopped moving. When your body needs more fuel to move, it first uses the fast energy stores of “sugar/glycogen” in your muscles. Once these fuel centers start to deplete, the body has to break down fat for energy, which it has to work even harder to do. But the best part is, when you stop moving, the body has to work to replace that muscle by burning up more fat and restoring the muscles with more sugar/glycogen to be ready for the next workout. That “after burn” is revving up the metabolism.

Tip: Try something new to challenge yourself or work out with a partner to get some healthy competition going.

Brought to you by LifeFitness

Fit Tip: Strength Training Technique

Do you ever cringe when you see someone lifting weights because their form is so bad, you can almost predict a disaster? Well, your concern is warranted. Lack of proper technique can lead to all sorts of injuries including sprains, strains, fractures and more.

If you or someone you know needs a little refresher about strength training technique and form, follow these tips.

Stand up tall and breathe. Posture is important. Stand tall with your chin up, chest lifted and shoulders up, back and down. Don’t hunch over or hold tension in your neck. Contract your abs during strength training to protect your lower back. And make sure you breathe instead of holding your breath, exhaling on the exertion.  

Use muscle not momentum. Don’t use momentum to lift weights – engage your muscles. Avoid swinging the weights and instead lift and lower with purpose through the range of motion. You will activate more muscle fibers and get better results. As a rule of thumb, if you cannot lift a weight without swinging it, it is too heavy.

Solicit help.  If using machines, take a quick look at the placard on the machine. Read the instructions and understand which muscle(s) you will be using. If you are using free weights and have questions about your knee positioning or arm movement, consult a personal trainer or take a group fitness strength class to get tips for proper technique.

Use all muscle groups. One of the most efficient ways to build muscle is to do compound exercises—those that work more than one muscle group at a time. For example, a walking lunge requires multiple muscle groups such as your quads, glutes, hip flexors and hamstrings. Throw in a bicep curl as you do each lunge and now you are also working your biceps.

Make sure you feel it. If you aren’t feeling anything after 12-15 reps, the weight or resistance is probably too light. Change up your weight or the machine so that after 12 reps you are feeling fatigue. Listen to your body and make sure to differentiate between muscle pain and muscle fatigue. Muscle pain is “ouch that really hurts”.  Muscle fatigue is “wow I’m getting tired, can barely do another rep”.  Never work through intense pain.

When strength training, make sure to alternate the muscles you are working out. If you are sore, allow a day or two of recovery before working those muscle groups again. Aim to get in some strength training two to three times every week.

This Fit-Tip was brought to you by Life Fitness

TRAIN LIKE AN ATHLETE

TRAIN LIKE AN ATHLETE

Most sports fans can rattle off the names and recent successes of their favorite athletes without giving it much thought, so why not use them as fitness inspiration?

If you want to take your workouts up a notch, follow these tips from Life Fitness to train like a pro.

Be committed. Make exercise a part of your everyday life, instead of just temporary activity. Athletes are always thinking about how to improve their performance and stay committed to reaching new goals. Start by being committed enough to work out even on those days even when you don't feel like it.

Do drills. You can improve your fitness with conditioning drills that pro's use:

• Take it to the court and try 20 minutes of hoop shots, inspired by basketball
• Find the punching bag in your gym and do three sets of 30 jabs, inspired by boxing
• Head outdoors and try three sets of 30 quick high knees, inspired by football
• Try out three sets of 15 diagonal lunge hops, inspired by speed skating

Do intervals. Intervals are one of the quickest ways to lose fat and annihilate your competition. In their simplest form, intervals are short bursts of high-intensity exercise separated by periods of lower intensity effort.

Intervals activate the metabolic systems in the body and improve athletic performance while sizzling off body fat.

Regularly update your goals. Set a specific goal and put all of your focus on that one goal until you achieve it; then set a new goal and work toward it. Athletes often push themselves to continually up their game by meeting and setting new goals.

Watch any top athlete compete and you will be inspired by their superb coordination, quick reflexes and sculpted body. Bring out your inner athlete and ramp up your workouts. Game on!

 This Fit Tip was provided by Life Fitness July 16th, 2012

Tips for Keeping Snacks Light

Hunger pangs between breakfast, lunch and dinner can strike even those with the most nutritious meal regimens. In fact, snacking has increased in popularity; 97 percent of Americans snack daily, up from 71 percent four decades ago, according to a recent study from the Journal of Nutrition. That makes for a lot of snacking!

For those who believe snacks are off-limits, here's a pleasant surprise - snacking can actually benefit a diet. In addition to curbing hunger, The Academy of Nutrition and Dietetics notes that healthy snacks help keep your metabolism on track, stabilize blood sugar and provide the opportunity for supplementary nutrient intake. The Academy recommends consuming snacks with less than 200 calories.

Try these tips below for guidance on how to snack smart, while not sacrificing great taste.

* Mix 'n match. Choose versatile snack options to keep up your new snacking habit. Wasa's new Crisp 'N Light Wholesome Wheat Crackerbread offers fewer calories and portion control. Its versatility allows it to be enjoyed by itself, with a variety of toppings or as a bread substitute. One slice of bread is about 100 calories while three Crackerbread slices total only 70 calories.

When a savory craving kicks in, pair two slices of Wasa Crisp 'N Light Wholesome Wheat with a thin layer of low-fat cream cheese, a slice of smoked salmon and sprinkle capers and chives on top. The salmon provides omega-3 fatty acids, which have been linked to heart health, and the crunch of the Crackerbread offers a feeling of satiety.

If you have a sweet tooth, try this delicious recipe that boasts approximately 110 calories, three grams of protein and only two grams of fat.

Wasa Crisp 'N Light Wholesome Wheat with Fresh Fruit and Yogurt

 

Ingredients:
1/2 orange, segmented       
1/2 kiwi, thinly sliced
1 strawberry, thinly sliced
1/2 lime, zested and juiced
1/2 teaspoon mint, chopped
2 tablespoons Greek yogurt       
2 slices Wasa Crisp 'N Light Wholesome Wheat Crackerbread

Directions:
Mix together all fruit and lime zest with lime juice and mint. Spread 2 tablespoons Greek yogurt on each Crackerbead slice. Top with a few tablespoons of the fruit mixture.

* Prepare. Instead of grabbing calorie-laden chips or candy, think of snacks as mini-meals and integrate them into your overall meal plan. By planning ahead and only eating when you are hungry, you will also avoid eating out of boredom or stress, according to The Academy.

The U.S. Dietary Guidelines recommend two to three cups of vegetables daily, so as you purchase vegetables for the week, set aside some for snack time. Try spicing up your normal veggie routine of broccoli and carrots by considering bell peppers or jicama, a root vegetable low in calories and high in vitamin C and potassium. Pair your veggies with a hummus dip for a fiber-packed snack.

* Go (a little) nuts. The Academy highlights that, in addition to providing protein, folic acid and zinc, nuts have been linked to a reduced risk for heart disease, diabetes and even some forms of cancer. Two tablespoons of raw or dry roasted slivered almonds, walnuts or pecans offers less than 200 calories and can be a great portable option.

KEEPING YOUR VACATIONS ACTIVE

When you think vacation, visions of warm sun, a good book and a frosty drink probably come to mind- and then you remember how challenging it is to maintain your exercise routine when you go on vacation. The good news is you don't have to choose between total indulgence and dedicated fitness on your next vacation.

Life Fitness shares tips on ways to be active no matter where you go!

Take a staycation. Sometimes enjoying a vacation at home can be just as enjoyable as a destination vacation. Staycations can be excellent opportunities to start new routines and seek out healthy activities near your home that you don't usually have time to do.

Try out a new fitness class at your gym, get the whole family together for a rollerblading adventure or explore a new bike path for a peaceful ride with the family or by yourself.

Plan an adventure vacation. If you need to get away, plan a cruise that makes stops at exotic locations where you can rock climb, snorkel, hike, bike or swim. Many cruises have tracks where you can power walk or jog, and often offer top-notch gyms on board. If ships and open water isn't your thing, plan a trip to a tropical destination where you can trek through the rainforest or a mountain adventure, which will guarantee a good calorie burn.

Visit a spa. If life has been crazy and stressful, you can plan a fitness-focused vacation to a spa that specializes in wellness. Partake in yoga or meditation, and eat healthy foods all in one location. Recharge your mind and body, and you'll feel refreshed without the guilt of fatty foods and calorie-ridden drinks.

Stay active at your traditional vacation spot. If you like going to the same beach or vacation spot each year, you can find ways to fit more fitness into your days there. Always look for opportunities to walk rather than taking a cab or bus. Schedule activities for the day that involve being active like paddle boarding or wind-surfing. Find some walking trails, swim laps, play a game of tennis or golf - and skip the golf cart!

Vacations can include the right amount of rest, relaxation and fitness with just a little bit of planning.

   

This Fit Tip was provided by Life Fitness, June 2012