Fitness on Your Vacation

How do you stay fit on vacation? Strict plans or throw it all out the window? Here’s ideas when far away or nearby spots are calling.

When most of us think of vacation we think about throwing routine out

the window. This is important work. We need to break from routine to begin the process of letting go and rejuvenating. It is also important to have some form of structure in out day, even if minimal. If you are reading this blog I assume you find physical activity to be important in your daily life, even if you don’t know how to make that a regular occurrence. So here’s a guideline to help find exercise balance on your vacation.

First, it’s important to consider your long term goals. Are you currently training to lose weight, gain muscle, compete in an event? If you are scaling back a regular workout using alternative options, such as a shorter run or different terrain may be all that’s needed. If your goals are more around lifestyle and health you may want to consider how sleep, food, and social activities will contribute to your health on vacation.
Second, do a little research. Does your location have a fitness center, classes, a pool, a safe place to run/walk in the area. Many hotels can provide you with a running/walking loop nearby, just ask. Then consider how the options available stack up to your goals. I’ve been in many a hotel fitness center that offered me two cardio options and a lot of cable channels. I have found that having a couple of good fitness apps helps. I like Nike Training Club for easy on the go workouts I don’t have to think about putting together and can use body weight and speed to complete. I also enjoy Nike’s running app to help me track distance, time, and intensity for those places that do not have a pre-outlined route for me to follow.
If you are heading somewhere outside or more primitive consider the lay of the land. Will you be able to paddle, swim, climb, run on sand, hike mountains, work harder just to live outside? These activities all count, however it may feel different to use daily activities as your workouts and you may need to do some pre-trip training to be ready for the physical challenges all day activities may require.
Third, decide on a plan AND it’s ok if you don’t follow it to a T. On a recent trip to the coast of Mexico I created this plan to balance out my all day reading in the sunshine and evenings lounging with friends and family:
Friday – day we left, ran before work since I knew I’d be in the car for a long time.
Sat – off, traveling and relaxing.
Sunday – Beach run – a great way to see the locale and get a feel for the place I was planning to spend most of my time. Ocean swimming and SUP time – leisurely. Building activities into your daily thought process, even if you don’t know when you are going to do them is a great way to stay active on vacation.
Monday – Strength training – in my condo. Using items like door-frames (pull ups/lat work) and a full gallon jug of water (approx 9lbs) I was able to mimic my regular strength set. Adding in balance (1 foot, Russian lunges, bear crawls, and super slow sets) allows for functional training that challenges the core and exhausts muscle without heavier weights/overload. Adding in plyometrics (speed) allows for explosive movement that will also exhausts a muscle under less overload, plus adds a cardio element if you are looking for a quicker way to your goal.
Tues – active rest day – day on the open water fishing excursion. Did some swimming and snorkeling. Not to mention the functional training of standing upright on a rocking boat.
Wed – Yoga – These sessions are gems. I love looking for and finding a local yoga class. It’s always fun to check out a new studio and hope I get enough of the language to figure out what poses come next. Whether I do or not, the end result is still bliss. Plus this balances out my sitting (aka as reading whole novels) and over use of movement patterns like paddling, climbing, hiking if those are a main part of my trip.
Thurs – Strength training – see above. Plus adding in the family activity of playing in the sand, paddling SUPs, and swimming in the surf.
Friday – Beach run – as the vacation comes to a close this allows me to say goodbye and observe from a new set of eyes, not beginner excited ones, but the ones who’ve been looking and are ready to see what’s below the surface. A great skill in life, too.
Sat – off / 1st travel day – if possible on the first leg of the trip, I may attempt to get a short run, yoga session, or paddle in depending on departure time. This allows balance to the sitting of a long drive.
Sun – active rest as I unpack all my memories and practical items like laundry followed by rest night and vacation integration.
Enjoy!

Making Fitness Fit Your Life.

Can you make your fitness fit your life? Planning is key. Life will happen. It is important to consider how you will live life as a healthy person. Many, don’t take this into account and create goals set up for failure. Here are two considerations to make when you are planning your new HEALTHY life!

If you can look at your upcoming schedule for the next few months. Note any big things like trips, events, extra work projects, etc – that way you can time your workouts to reflect life rather than trying to make your schedule fit your exercise. This is usually a little less hectic and more successful in the long run.

You can create a workout plan that includes light weeks and weeks of “active rest” (just scheduled activities like on vacation but not a true workout if it’s not available) for the weeks you need more time. The week before you would schedule a heavy workout week – more time working out and the week after a moderate amount. Then you have a plan and don’t fall completely off the wagon for a well deserved vacation.

Planning is key to sticking with healthy living goals. Here’s to a great and healthy 2014!!!

Planning for Fitness Success

This week’s idea for healthy living = PLANNING

It’s Fall, back to school, and illness season. So planning will be key. If you haven’t paid things forward it will matter that you determine your strategy to get through the season and how to maintain workouts if you get ill. How will you adjust your schedule for busy days or days/weeks you feel like crap. Falling completely off the wagon doesn’t seem to be the best option because most have trouble getting back on – Damn horse ran fast after I fell off – SO … here are some tips for planning balance in your life.

1)      Determine what you can do – maybe you usually workout an hour but the first week of school or during a big project it might be 30min a day or 2 15min segments. Maybe find activities that you can include for calorie burn like parking and walking or picking events with friends that include activities to participate in.

2)      Pay attention to food – if you aren’t working out as much or hard you may need to cut back on calories – often easier when sick than during a busy time. So just notice and maybe choose the salad and lean chicken, smaller portions, or eating less snacks throughout the day – don’t go too long between meals or you’ll tank your blood surgar.

3)      Know this is how healthy living works – life happens, we get sick, go on vacation, have a whole town party for a week where we dress up. Give yourself a break and keep postive. This is the stuff that makes life worth living and if you can strike the balance between healthy eating, working-out, and living you are doing it. Your horse won’t take off with your wagon – you’ll have no trouble living the fitness lifesytle if you have put some effort into planning for life.

6 Weeks Till Summer. Are You Beach Ready?

Summer’s just around the corner are you ready? Have you been training consistently? Have you fallen off the wagon? Is it time for the beach body workout to help you get ready to present your best bod this summer? Here are some ideas to get you started (or keep you going) as summer quickly approaches.

First, make a plan. If you’ve been working out it may be time to add intervals in, sign up for a class, or add/change your strength training routine. We are creatures of habit and get locked into doing the same thing over and over. When we continue to do what we are used to the body adapts and isn’t working as hard anymore. Give it a shock by changing up your workout. This will help you work harder while your body works to learn the new movement patterns and routines.

Second, add a day or two to your routine. If you haven’t been working out aim for 3-5 days per week of cardio and 2-3 days of strength training. Flexibility training should be done after each workout and can be done daily for best results. If you are an experienced exerciser aim for 5-6 days a week for cardio and consider how you could break up your strength training to add more intensity,

Finally, take a good look at your diet. Make sure you are eating enough and that your diet is a healthy one. Look to make sure your diet is balanced and made of whole foods of good quality. Try to eat as many nutrient dense foods as you can. These are foods that have the best nutrition / calorie. This way you’ll be able to keep your caloric intake under control while supporting your body to get the most nutrients possible.

Get Ready Beach Here We Come!

Slow Down, Focus, & Finish Strong

I had a lot to do today. I am feeling a little scattered. I started by getting the kids off to school, then working with my dog on the leash – so she doesn’t break my arm when she pulls, then  I went to work in my home office, which can be harder than leaving my house to work because, then I started to take the dishes out of the dishwasher, started to clean the counters, started to check my email, started to look up the local yoga studio schedule. AND I wasn’t finishing anything I started.

This becomes a problem. I had to complete something or my day would be full of starts and no finishes. That never leaves me in a good mood. So I sat down, took a few deep long breaths to help re-set my system and began again. I looked at my to do list and focused on one thing I could do right now. Finished it, crossed it off, and focused on the next thing, finished it, crossed it off. Now I usually do my blog at the end of my other things to do – hence the lack of postings while I am in mid-semester – so the very fact that I am writing now is a testament to the power of my breath to keep me focused.

What helps you calm your system and focus? What allows you to stop the mental chatter in your mind long enough to feel successful getting one thing done? What will you do today to slow down, focus, and finish strong?

Working out isn’t just about the Body – It’s also in your Mind.

Getting Ready For New Year’s Resolutions 2010 – 2

Here’s your next task to keep you moving forward and accomplishing your fitness goals in 2010. Weight loss typically tops the list but by Feb 14th most resolutioners have already quit their exercise program.
Don’t get caught giving up this year! Use these posts as your worksheets toward a solid plan and great fitness in 2010.

Next, decide on a time line.   How long will it take you to complete?   What amount of time are you willing to commit to this experience?   What is the priority level of this goal?   Do you feel you are ready to take this goal on?   Do you have adequate support?   Do you need help from someone else: ie, family member, friend, professional?   Who are your support people?
Again, write down the answers.

As you review your list, are you being realistic about your goal?

Put Your Money & Your Energy Into Your Health

It is too hard, you grumble. The media sends to many messages at me to drink pop, eat out, and buy things. Work takes all my time and I cannot find time to work out.

Well, you are responsible for you. It is no one’s fault if you fail to plan meals and end up eating un-healthy meals. Notice I did not say eating out. We have many choices when we eat out, but are you making smart choices? Do you choose salads, put your dressings on the side, eliminate extras like cheese, mayo, or additional meats that don’t do much for the sandwich in the first place. Many times just asking for them on the side can cut a bunch of calories. Most restaurants put much more than a serving on.

It is no one’s fault if you choose to work long hours and never take a break. A work out does not have to be long. Study after study show employee productivity goes up when employees are healthy, absenteeism goes down, and morale gets better. If your boss is not interested in any of those things, you may want to re-think your place of employment, it may not survive the economy or the increasing healthcare costs and obesity rates.

It is no one’s fault if you choose to spend money on clothes, cigarettes, poor food choices, and other sedentary activities. Invest your money and energy into things that will help you reach your fitness goals and watch your life shine!

Self-Responsibility – Its Your Health and Up To You!

Each year millions of Americans decide to lose weight. They jump on the treadmill January 1st and find out its hard. Really hard to change their lifestyle. So what do they do? They quit. They throw up their hands, shake their heads, turn around, and give up. This cycle creates multiple issue for the individuals; not to mention loss of confidence, happiness, and a lower sense of accomplishment. Who is the primary person at the center of this process? Who is the one person who controls the outcome? Who is the person with the power? YOU.

Each year I see many individuals who come in excited, ready for change only to leave six weeks later exhausted, defeated, and disgusted. Hmmm… seems to me we may have misunderstood the work effort involved. Who told you lifestyle change is easy? If the process is going to work you must take responsibility for yourself. No one else is going to do it for you. You can become healthy, you can take the time to take care of yourself. You can do this. You just have to start somewhere. Why not start by walking right now. One foot in front of the other, moving toward your goal of better health.