Avoiding Derailment While on Vacation

Vacation. Something we all look forward to whether it is a car or plane ride away. You want to take a break from work or any other area of life that needs to be put on a shelf for a brief moment. This allows your mind, body and spirit to relax and energizes you for your return. One thing that cannot take a break is exercise or your healthy food choices. If you have been working on losing a few pounds or tightening a few areas, vacation is not the time to fall off track. Many times people feel they cannot go on vacation without blowing everything, but if you believe that, it turns into a self-fulfilling prophecy. If you have a plan in place before you go, you can have an enjoyable time and avoid derailment.
I just returned from a few days of vacation where I was well aware of the food temptations. I made a few choices that were not the best, however, I knew ahead of time that I would be exercising and packed my workout clothes. I also packed healthy snacks so that I would stay on track (as best as I could) with eating something every three hours. This would keep my metabolism in rhythm and not allow me to be overly hungry when ordering from a menu. The snacks I packed were tuna (in the foil pouch), Kashi cereal bars, Nature Valley Fruit and Nut bars and Motts Granny Smith applesauce. The applesauce did not make it past airport security, so to my dismay I watched them get tossed. I really did not think anything of it since my mother carried them with her on an airplane three months prior.
The main point is that healthy eating and exercise is my lifestyle and hopefully part of yours or you are getting there. Vacation does not have to be a derailment zone. Plan ahead. What are your healthy snacks going to be? Can I have dessert? Sure, however, when are you going to exercise? The choice is yours. You should always be thinking of how you will stay on course to maintain the fit you that you have become.

What Type of Exercise Do I Engage In?

After teaching a strength conditioning class recently, a participant approached me and asked what type of cardio I do because of my physical appearance.
I explained that my body composition is primarily from strength training, a cross of various types of cardiovascular exercise and clean eating. I currently teach classes in step aerobics, cardio circuits, toning, Pilates and cycling. This keeps my workouts varied and as a result, works different muscles constantly. Every once in a while, I will return to a treadmill, stairclimber or elliptical machine. I also strength train and take yoga as a personal commitment.
I believe once you start a workout program, you have to alter it so that you do not get bored and possibly unmotivated. This not only includes your cardio workout, but your strength as well. You can change your exercises, repetitions, numbers of sets, tempo, and add plyometrics. If your body gets accustomed to a workout, it will stagnate and not progress.
Clean eating is the major component that changed my body composition. I have referenced it in several of my posts, so now I will explain. I competed in several Figure shows in 2002 and 2004. During my experience, I followed a very strict diet. I trained very hard of course, but never changed my eating patterns or food choices prior to that experience. I had always exercised, but noticed how much my body changed once I eliminated sugar, salt and added fats. After I competed, I did not maintain the “competition diet”, but I maintained the essence of it by eating small meals every three hours and eliminating many of the types of foods and snacks I was eating before such as saltines, cookies, whole eggs, butter, pork, breaded fish or chicken among many other things. When you eat clean, you have more energy and feed the body nourishment it needs. I have dessert every once in a while, however, I ensure that I eat more fresh fruit, vegetables and lean protein in addition to increased exercise the next day.
My main point is that an individual should engage in a workout routine that includes strength training with some type of cardiovascular exercise. Cleaning up your diet is the most important component to change your body composition. Combine the three and you will be on the road to a fitter you!

What Motivates Me to Exercise?

As a personal trainer, I think it is very important to represent fitness and its positive way of life. I allow my clients and potential clients to know that I live the same way that I advise them to live. This is evident in the physique I maintain and test results received from annual medical exams, consequently from smart food choices and exercise. The only supplement I take is a vitamin, so everything is maintained naturally. Would you believe in a fitness professional to get results for you if they can not get results for themselves?
More importantly, optimal health is a primary goal. There is a plethora of benefits for exercise and clean eating that include emotional, social, physical and medical dimensions. This list includes the reduction of cardiovascular disease and hypertension; prevention of diabetes; lowering of blood triglycerides, cholesterol and incidence of cancer; reduced body composition and stress; an increase in a positive mood and self-esteem and improved musculoskeletal health. This is by no means an exhaustive list.
Currently, I have a family health history cloud that hangs over me. All of my immediate family members have hypertension. In addition, non-insulin diabetes and heart issues exist, however, no one is obese. One of my dear aunts passed away from breast cancer and I have two first cousins that survived the disease. So, I have a few health concerns in my genes and it definitely keeps me focused on my cardiovascular exercise, strength training and healthy eating.
The motivation to maintain good health has turned into more of a lifestyle. My professional goal is to allow all those that I come in contact with to understand why exercise and healthy food choices should be a part of their life, as well.

Essentials of Posture and Form

When I train with my personal clients or teach strength conditioning classes, my primary goal is to ensure there is an understanding of correct form and posture when executing an exercise. In a class or one to one setting, my clients or participants are coached to develop an awareness on how they should hold their bodies, engage their core and squeeze the target muscle group. The creates an effective workout which only leads to results of toned muscles, weight loss and a sense of confidence and strength. For example, when performing a bicep curl, do you curl the weight all they way in toward your shoulder? Or do you curl it to about 5-6 inches away from your shoulder and squeeze the bicep? This is more effective because you lose your point of force as your hand comes closer to your shoulder with a limp wrist. When you stand or sit during an exercise, is your posture held erect? Are your shoulders back, your chest open and your neck in line with the rest of your spine? Training effectively is a science, which I assist everyone to understand and execute daily.

Fun Tips to Get Started with Exercise

You know you need to get started with some type of exercise. What are some simple tips to get you there?

• Wear or take comfortable shoes to work and take a walk at lunchtime. This is the perfect time of the year to get outside to breathe in some fresh air, clear your head and burn some calories. When you wear comfortable shoes to work, you are more likely to walk around and take the stairs, which is great for your body.
• Add a new activity to your current workout routine. Changing your workout activities keeps exercise fun and challenging. Your body has to work harder to adapt to new activities and motions, research suggests a varied workout might increase your metabolism.
• Everywhere you drive, park at the far end of the parking lot or several blocks away from your destination. Embrace the walk as your time for exercise.
• Plan an outdoor activity with friends or family. Hiking, biking, playing tag or catch with the kids is a good plan, as long as you have fun.
  

How to Satisfy Late Night Cravings

I recently received a question that many of us can relate to. If you are following dietary changes and reducing calories to lose weight, you may get a little hungry late at night. After you have consumed everything allowed for the day, the question is, "What can I eat?"
First thing, is to stay away from non-nutritious snacks. If it happens once in a while, it is OK to indulge in a low-calorie snack, even if you're at your daily diet max. Sip (slow consumption) a low-sodium vegetable juice or eat a serving of baby carrots or other colorful vegetable. Another option is to sip an 8-ounce glass of skim or soy milk. It is light and filling due to the protein content. Try to satisfy the night time crave with a maximum of 100 calories to avoid derailing your hard work of the day. If your night time hunger becomes regular, it means that you need to redistribute your calories during the day to ensure that you are eating every three hours.

Simple Changes Make a Difference

If your goal is to lose weight, focus on a few pounds at a time by adopting some simple strategies:

• One less sweetened beverage (about 150 calories each) per day can help shed approximately 16 pounds over the course of a year. Replace with water or other non-caloric beverages to stay hydrated.

• Choose your calories by the company they keep. A little less fat and a little more fruits and vegetables mixed in any dish provides the volume of food you need to satisfy your hunger without as many calories.

• Keep track of your portion sizes. Invest in smaller everyday plates and bowls. We know that food portions have been super-sized over the years but we hardly realize that our dishes have also grown to accommodate.

All of these strategies can be applied when attending parties or gatherings where there is food. Always keep these points in mind to stay on track for your weight loss.