Move More Everyday

Movement burns calories, helps you feel stronger, gives you energy, helps you sleep, the list goes on. There are a million reasons why you should move more. Begin by adding more movement into your day everyday and then go from there.

Imagine picking up your grandchildren with out wincing in pain, or walking a whole round of golf. Imagine running after your children on the trail and catching them – not that you wouldn’t let them win. Imagine playing a game of backyard football and not hurting so bad the next day you are confined to the couch. Imagine having the strength to get the milk off the bottom shelf of the refrigerator and reaching up for a glass without worry. Imagine sleeping through the night, or life with less stress. You can do these things and more. You just have to want to move!

Begin by adding in activity all day long – park and walk, run your errands literally, plant a garden, spring clean the house, etc. Then begin adding activity with more intensity. Walk with purpose, add intervals into your regular cardio routine, add strength training (or cardio) if you don’t already do one or the other. It is a good idea to meet with a personal trainer who can help you determine what your exercise routine should look like to reach your fitness goals. (See 5 Reasons to Hire a Trainer from a previous post).

Set your sights on what type of healthy life you’d like to live. Are you looking to add strength, lose weight, gain endurance, reduce stress? Let your vision be your guide to moving more every day!

Exercise and Your Vacation

So what are you planning this Memorial Day? Here’s me and 2 of my kiddos finding space to do yoga during a back country camping trip.

Putting a small about of effort in before you leave will ensure that your vacation is active (or not), fun, adventurous, and wonderful with memories to last a lifetime without breaking your fitness routine you’ve worked so hard to keep.

Planning a vacation workout is really no different from working out when you are home. You are just in a new place with a slightly (ok largely) different daily schedule. What facilities will be available to you? A hotel fitness center, pool, beach, rocks, water, snow, trees, day trips can all be places to get a workout without taking time away from vacation. Many guides or local shops will have gear available for the activity. When booking your reservations ask about renting or using gear so you can book that at the same time.

Think about how you can add weight to your body, i.e. backpacks, children, shopping bags, golf gear, or pack some exercise bands.Kbands Training

These lightweight, flexible options are easy to pack, carry, and use no matter where you are. I had a client who would bring one on hikes and at intervals pull it out, loop it around a tree, rock, or branch complete a strength set and continue her cardio work. By the end of the hike she was completely done with cardio and strength for the day, not to mention exhilarated by the beauty around her! Most bands come with basic exercise instructions so your workout packs inside your workout shoes.

Let us know how you stay active on your vacation in the comments below.

If you liked this one, try 3 things to bring on your summer workout or fitting fitness around your day.

Plan for Your Vacation in Your Regular Fitness Routine

Vacation is not necessarily a time to let go of your fitness routine instead think about it as an opportunity to help you live an active lifestyle. If you plan for vacation in your routine your hard work preparing your vacation body doesn’t have to end on the day you leave albeit you may chuck the hard work for a few days.

Once you’ve got all the pre-planning preparation down it will be time to start looking at your current workouts so you’ll be ready to tackle your greatest adventure. Whether it be marathon shopping, lounging by the pool, hiking the boundary waters; you need training.

Where is your stamina going to come from? How are you going to stay focused? When I work with clients who have a large event looming ahead we plan their training accordingly. I cycle through the time prior to the trip so they are prepared for whatever they find on vacation.

Even lying by the pool for solid days takes work and it is especially sweet when you know you’ve earned the cycle down week by training hard the weeks before your trip. You can enjoy umbrella drinks, sunshine, and great meals 100% guilt free (remember life is about balance)!

An Endurance Workout

climbing the stairs

Check out the last blog post to review what endurance is then add it to your routines. To add endurance into your regular fitness routine begin by increasing distance, time, or intensity. Each can be added into your cardio routine.

A sample cardio program may look like this:

3-5 min warm-up

1 min walk

2 min run

1 min walk

2 min run

1 min walk

2.5 min run

1 min walk

2.5 min run

1 min walk

2 min run

1 min walk

2 min walk

1 min run

3-5 min warm-up

Continue to add 1:2 min intervals as you add time to your workout

Or

Make the run portion longer in each interval

Eventually, you‘ll increase the run time and decrease the recovery time until the entire workout is a run. Then begin to add walking intervals at the end to bring the total workout time closer to 45min.

Over time you’ll find that you can go longer and faster. Maybe you want to walk on your own from the car to the building, or you’d like to chase your children through the park, maybe you want to swim, walk, or run, maybe you just want to enjoy this beautiful thing we call life. Endurance will get you there.

As always – don’t forget to talk with your health care professional before beginning any workout program.

Endurance

Those of you getting ready to run marathons know this little term. You chase it incessantly. Those who are trying to go further find it elusive and those who’ve got it feel on top of the world. What is it? How do I get it? Where can I find it? What is it? … Endurance!

Some people are made to run long distances but endurance doesn’t just come to those with good genes. We can train for it and build upon what you already have. Endurance is a term we use to describe how far you can go. Strength tells us what we are strong enough to move and endurance allows us to perform movement over extended periods of time.

When you ask your body to perform over an extended period of time, your body must effectively create energy. There are different systems to energy, and I won’t bore you, but when we ask our bodies to go longer we have to dip into our fuel sources. That is why it is so important to eat right. Your body will use what you put in. If you are trying to lose weight it is important to eat well and train long enough to ask your body to dip into your fat (fuel you’ve saved) stores. If you are planning to complete an endurance event it is important you fuel well so your body has what it needs to finish strong. Your brain also needs energy to function well, too. Endurance is physical and mental performance.

Working Out While Traveling

Summer is getting closer and with all the vacations, graduations, weddings, and other trips planned how are you going to stay on track to meet your fitness goals. Not to mention avoid all the traps for putting on pounds? Here are some ideas to help you plan to stay active on your vacation this season.

The best thing about vacation is getting your out of your routine so it is expected that your fitness might not follow your regular plan either, but to help make sure your vacation doesn’t pack on more pounds than days you’ll be gone try some of these tips.

1) Pack along rubber tubing. Easily packable and versatile this simple exercise equipment piece can be used in your hotel room for a complete strength workout.

2) Plan activity into your events. Can you walk, run, rollerblade, bike, swim, etc as part of a fun adventure for the family. For example try viewing the town by bike instead of car or walking to restaurants and shopping. Check out local outdoor, bike, guide, and sports shops to find the best places for local hiking.

3) Local the park and enjoy chasing and playing with your kids or grandkids.

4) Think about your vacation meals. I know, I know, – you are on vacation but… thinking about them ahead of time will help you plan for potential high calorie meals you want to have and make smart choices earlier in the day.

5) Pack healthy snacks. If you can find a local organic foods store (or other grocery store) and purchase some healthy snacks you can take along – like cut veggies, beef jerky, fruit, fat free yogurt / cottage cheese / jello cups, deli salads, soups, etc. If you spend a some pre-trip time checking out possibilities in the store now you’ll be able to whip in, grab what packs well for your trip, and get out quickly but still keep your eating on track.

6) Remember the 80/20 rule. 80% of the time make smart eating and movement choices while on vacation and then relax and enjoy yourself the rest of the time guilt free knowing you have a plan to stay on track and moving forward.

Good Cardio Exercise

 

Many people are strapped for time. Adding a workout in may be more stressful on the short term so what is the health conscious person to do when they want to workout but circumstances are preventing it?

It’s not often I let the words “circumstances are preventing” but lets face it – life happens. We all have situations that pop up unexpectedly and throw off our best laid plans. One way to deal with life is to have a plan to deal with unexpected situations. Think through your goals, your routines, and possible obstacles. Think about how you will work around those twists in your fitness routines. If after the best planning you are still thrown for a loop try using METS.

METS stands for metabolic equivalents. These are units of energy used to measure how much “work” our body is doing. Work can be anything from vacuuming to sleeping to running a 5k. Each activity is assigned a MET. This MET value lets you know approximently how hard you are working. By tracking your METS you may find you are able to add cardiovascular work into your daily life activities without adding more time to your day.

Here’s a link to a MET activity chart and explanation of how a MET is calculated.
http://healthfullife.umdnj.edu/archives/METsTbl.htm

*NOTE: METS are based on a VO2MAX value for most people. Because it is a value for most people it is an estimate of work for you. Also, if you have specific goals in mind METS may not be the right way to accomplish them. See a personal trainer or your health care person for more information on what is right for you.

 

Products to Support Your Health Journey:

Try tracking your movement and exercise to make sure you are on track to meet your goals.Fitbit

Who Are You Changing For?

Many of us decide it’s time to do something different in our lives. But is this decision truly ours? Or has someone else put the idea we need to change into our head? When deciding to change honestly answer these two questions.

Once you have convinced yourself you are ready for change you must determine who you are changing for. The obvious answer may not be the real answer. Deeply look at your motivation, are you the reason for the change, or is a parent, spouse, doctor, sibling, friend, etc. Is it someone else’s idea or voice you hear?
If it is not you; commitment is likely to wane. Next determine why you want to change. As with the question of who, why is a critical factor in realizing a goal. Determine your why. Get passionate about it. Taste it, feel it, begin to live it.

Immersion into an idea is supported by research and will lead to change. In other words, find as many ways to support your new lifestyle, new activities, new thoughts, rewards, support, new ideas about how you could change your habits to support your new direction.

The more pathways you create in your brain to support this change the more likely you are to succeed. Believe with every cell in your body and it will manifest.