5 Biggest Fitness Mistakes
By avoiding these common fitness mistakes, you'll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid injury and to get fit fast.
- Mistake 1: You use the wrong weight
The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the other hand, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.
The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.
- Mistake 2: You do the same routine
You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right?
The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.
- Mistake 3: You don't warm up
Most people consider warm up time to be wasted time - they'd rather jump right into the heart of the routine. What they don't realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.
The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction, and reduces muscle resistance. Your warm up should last 5-10 minutes.
- Mistake 4: You use bad form
Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren't concentrating on the exercise, or you're trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.
Take the time to achieve proper form, by doing so you'll avoid injury and will reap the full benefit from each exercise.
- Mistake 5: You workout alone
People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.
A great way to avoid injury and to maximize results is to work with a fitness professional, such as myself. I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes.
Listed below are my favorite 7 motives to workout regularly:
Listed below are my favorite 7 motives to workout regularly:
- Motive #1: To Shed those Unwanted Pounds
Obviously the most sought after reason to work out is weight loss. Or more specifically fat loss. By combining regular exercise with proper nutritional habits you will lose those unwanted pounds. Your clothes will fit better, you will feel more confident, and you will have more energy throughout the day
- Motive #2: To Relieve Joint Pain and Discomfort
Working our on a consistent basis is an awesome approach to relieving chronic joint and muscle pain. Strengthening your core can lessen constant back pain, plus you will reduce the likeliness of injury. People are constantly amazed when their back and joint pain that they’ve endured for years starts to decrease after beginning a boot camp or personal training program.
- Motive #3: To Build Lean, Trim Muscle Tissue
Building muscle tissue has many positive benefits. Muscle tissue burns a lot more calories throughout the day when compared to fat tissue. Did you know, a pound of muscle burns 30-50 calories a day while at rest – while a pound of fat only burns 9 calories? So build up those muscles through a workout program that utilizes resistance exercises so that you can lose weight even while sleeping! Couldn’t get better than that?
- Motive #4: To Remain Youthful
Tim D. Spector, a professor of genetic epidemiology, conducted a study on the consequences of regular exercise on the aging process. The outcome of the study was amazing. They concluded that working out appears to reduce the withering of the protective ends on clusters of genes within cells (called telomeres). Or in laymen terms, it means that exercising regularly actually slows down the aging progression.
"The data suggests that the act of exercising may actually protect the body against the aging process," said Spector.
Below is a summary of the study:
- Telomeres protect the tips of chromosomes and each time a cell splits, the telomeres decrease in size.
- After a telomere becomes too small, that cell will not be able to further split.
- Aging follows as increasingly more cells telomeres reach their end and die. Resulting in declining muscle strength, wrinkled skin, decreased hearing and eyesight, failure of the organs and slower mental functioning.
- The study examined twins telomeres from the white blood cells over a 10 year period of time. Telomere size was employed as an indicator for the speed of biological aging.
- They determined that the size of telomeres was directly related to that twin's level of activity. "There was a gradient," Spector said. "As the amount of exercise increased, the telomere length increased."
- Participants in the study who exercised for at least 100 minutes weekly had telomeres that appeared similar to those from somebody around 5-6 years younger than those who only exercised 16 minutes each week.
- Participants who worked out vigorously for 3 hours every week had telomeres that appeared similar to those from somebody around 9 years younger.
- Motive #5: To Control or Prevent Type 2 Diabetes
Exercising regularly aids in stabilizing your body’s blood sugar levels. People with type 2 diabetes or those who are at risk for type 2 diabetes, benefit greatly from starting a regular exercise program.
Exercise improves the body's utilization of insulin, while the achieved weight loss improves insulin sensitivity. If you have type 2 diabetes make sure you get guidelines from your doctor before beginning an exercise program.
- Motive #6: To Decrease Cholesterol Levels and Blood Pressure
Exercise has been proven to lower blood pressure and cholesterol levels for these two reasons:
- Weak Heart Muscles have difficulty pumping blood forcing them to exert a lot of effort to keep the body’s blood moving. Exercise helps to strengthen the heart muscles and trains them to pump blood more efficiently. A stronger heart will exert less pressure on your arteries.
- Exercise raises the HDL levels in certain individuals – which equates to a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement when you maintain a regular workout program.
- Motive #7: To Feel Great
My clients tell me all the time how much better they feel after starting a new exercise program.
Most of them didn't even realize how bad they felt until after they had started working out regularly. It is easy to skip workouts and before you know it you get used to feeling sluggish, achy and unmotivated.
A consistent exercise program will lead to an increase in your energy levels, leaving you feeling great throughout the day. One of the fastest, and easiest way to guarantee that you'll meet your fitness and weight loss goals is to work with a qualified fitness professional. You will be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results.
Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.
Benefits of Drinking Water
Drink 8 -12 glasses of water a day
Are you dehydrated?
- Drinking water enhances fat loss
Water is an essential nutrient. All chemical reactions in the body depend upon it. If you're trying to lose weight, this can't be ignored. You won't be able to lose weight without water to flush out the by-products of fat breakdown. When there isn't enough water to dilute the body's waste products, kidney stones may form. When the kidneys aren't working to their full potential, the liver must step in and help. Once this happens the liver can't optimally perform its other important functions. As a result, burning fat has to wait.
- Combat ailments by drinking more water
In many cases, fatigue, headaches and back pain may be caused by dehydration. If you suffer from an afternoon nodoff, try drinking more water at lunch. If you or your children complain of frequent headaches, the amount of water you're drinking could be responsible. And, muscle spasms can also be caused by not being adequately hydrated.
- Drinking water can reduce hunger
Experts say that hunger pangs are often misinterpreted cravings for water. Try drinking water before your regular meals and see if it helps you cut down on the amount of food you eat. It really works as an effective appetite suppressant. Avoid counting tea, coffee, sodas and juices in your fluid intake. Coffee and tea contain caffeine which has a diuretic effect and makes you lose water. Sodas and juices are too sweet; the body must dilute them, causing more dehydration.
- Look younger - drinking water hydrates your skin
When the skin is properly hydrated, it looks plump and more radiant. Water will keep the toxins flushed out and help you to cool off through perspiration. Muscles need to have enough water to make them look full too. Deprive yourself of water and you'll see the difference in the mirror.
Just how do you know if you're getting dehydrated? If you have a dry mouth, produce less urine, have very dark urine and/or feel dizzy or faint you probably need water, quick. Drink at least 8 glasses a day. Experts now recommend even more, up to 12 glasses a day. To be more precise, drink 1/2 ounce per pound of body weight. If you exercise or are very active increase the number to 2/3 ounce per pound. Try monitoring your water intake closely for the next month. When you drink enough, you'll look and feel better.
21 Fitness & Fat Loss Tips
Print this list and place it somewhere that you'll see often. This will keep you motivated and pumped up to accomplish your goals.
These 21 Fitness & Fat Loss Tips will get you on the right track:
- Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.
- Push the intensity of your workouts. Don't kill time, burn calories by maintaining a challenging intensity.
- Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
- Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to workout with a partner. This can be a friend or with a personal trainer doing either one-on-one or group training.
- Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.
- Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
- Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
- Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
- Stop talking about losing weight. Start doing it.
- Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains.
- Be wary of products that are labeled as 'health food'. Always read the nutrition labels.
- Find a workout partner who is in better shape than you, or work with a personal trainer to guarantee dramatic results.
- Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.
- Avoid the trap of high-calorie beverages after your workouts.
- Be consistent with your workouts. Exercise three to four times each week.
- High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.
- Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.
- Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
- Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
- Set specific, measurable goals.
- Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
5 Red Flag Ingredients
How much thought do you put into what you eat?
If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet.
In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.
The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.
It's time to re-examine what you eat.
It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.
I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:
- Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS)
HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.
The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:
- Sauces (including ketchup)
- Energy Bars
- Soft Drinks / Fruit Juices
- Processed baked goods
- Ice Cream
- Salad Dressing
- Most packaged snack foods
- Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a "cis" shape, which the human body recognizes and utilizes, to a "trans" shape, which is foreign and destructive to human physiology.
Check each food label for the word 'hydrogenated' and avoid it diligently. Cutting out hydrogenated fats is a simple way to help you look and feel your best.
- Red Flagged Ingredient #3: Aspartame
Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive.
MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar - when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.
- Red Flagged Ingredient #4: White Sugar
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.
Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.
- Red Flagged Ingredient #5: White Flour
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don't need that.
Once you cut these 5 items out of your diet, you'll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time.
4 Tactics for Faster Results
Have you ever been frustrated over a lack of results from your workout routine?
If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.
When you continue to put in the same effort day after day with little or no results it is safe to say that you've hit your own fitness plateau.
Your body adapts quickly to any repetitive routine. The definition of 'insanity' is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it's time to do something new.
I have good news - the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.
- Tactic #1: Focus on Negatives
Each time that you do a weight lifting repetition you are utilizing three types of strength. These are:
Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.
- Positive strength: the motion of lifting the weight.
- Static strength: holding weight in a contracted position.
- Negative strength: the motion of lowering the weight.
Focus on the negative portion of each repetition by lowering the weight slowly. Concentrate on the negative contraction, and make each repetition count.
If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.
Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.
- Tactic #2: Do a Drop Set
Drop sets have long been used to fight off exercise plateaus. This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.
Here, in a nutshell, is how to do a drop set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.
You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.
Use this technique only once or twice per workout, on the final set of the exercise.
- Tactic #3: Modify the Exercise
There are certain exercises that are considered 'staples' in the gym.
The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…
While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:
- Squat on a Bosu ball or balance board.
- Place a weighted bar across your shoulders and do walking lunges.
- Use an exercise ball for chest presses instead of the bench.
- Do a full squat between each repetition of shoulder presses.
- Do a shoulder press between each repetition of bicep curls.
- Tactic #4: Use Active Rest to turn each workout into High Intensity Interval Training
Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don't waste precious minutes with long rest periods between exercises.
While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one. Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.
- High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
- Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
- Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
- Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
- Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
- Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.
- Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.
If you'd like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation. Call or email today. I look forward to hearing from you.
The Top 5 Ways You Eat Too Much
Each day you make well over 200 decisions about food, according to Brian Wansink, PH.D. in his book, Mindless Eatining
. Your weight is the sum total of your past food decisions.
According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat. He goes on to explain the top 5 Diet Danger Zones and the solutoins for each:
- The Meal Stuffer
At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” and often feel uncomfortably full after eating.
- Use the Half-Plate Rule: Fill half of your plate with vegetables and the other half with proteins and starch.
- Use smaller plates and wait 20 minutes before deciding if you want seconds.
- Eat slower so your appetite can catch up with what you've already eaten.
- Don't place serving dishes on the table. Pre-plate your food and then put the rest out of reach.
- The Snack Grazer
You eat whatever food is within reach, and snack at least three times throughout the day. You can't walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.
- Chew gum throughout your day to avoid mindless munching.
- Keep tempting snack foods out of sight and out of mind.
- Never eat directly from a package. Portion out your snack into a dish.
- Don't purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.
- The Party Binger
Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you've consumed and often stop only when it's time to leave.
- Stay more than an arm's length away from the buffet or snack bowls.
- Put only two food items on your plate during each trip to the table.
- Make yourself feel full by eating the big healthy stuff first, like broccoli and carrots.
- Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.
- The Restaurant Indulger
You eat out at least three times a week and enjoy every minute of it. You love appetizers, large entrees and rich desserts. When you leave the table you are always stuffed.
- Ask your waiter to remove the bread basket from the table.
- Before you eat, ask your waiter to box half of your entrée to take home.
- Decide to either share an appetizer or a dessert, never have both.
- Skip the appetizer menu and instead start your meal with a side salad.
- The Desktop (or Dashboard) Diner
You like to multi-task by eating at your desk or on the go. Your lightning-quick meals are grabbed on-the-go from fast food joints, vending machines and convenience stores. You don't plan your meals ahead of time and end up eating whatever you can quickly find.
- Pack a healthy lunch and bring it with you.
- Stock your work area with healthy protein-filled snacks.
- Drink plenty of water throughout the day.
- Turn off the computer or pull your car over while you eat.
By making these healthy changes when it comes to your food decisions you will put yourself back on course and moving in the direction of healthy weight loss.
Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.
Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
6 Vacation Tips to Keep You Fit
Whether you go on a cruise, an African safari, or a low key trip to the beach, warm summer days are the best time to get away from it all.
But wait - did you know that the average person gains almost a pound a day while on vacation?
Between missed workouts, extra large restaurant meals, and indulgent snacks, lazy vacation days will quickly add inches to your waistline.
So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter not fatter.
- Vacation Tip #1: Make a Decision
Before you leave home, make the decision that you will NOT gain weight while on your trip.
This is the easiest step to take to make sure that you avoid weight gain, but it is also the most overlooked. Instead of leaving things to chance, harness the power of creative visualization that has been proven time and time again by go-getters such as Michael Jordan, Einstein, Napoleon and Andrew Carnegie.
Visualize what it would be like to return home fitter than when you left. Take a moment to let yourself feel the excitement that you'd experience.
Remember what accomplishing your goal feels like - this will keep you motivated throughout your trip and will help pull you through the inevitable tempting situations that you'll face.
- Vacation Tip #2: Get Moving
It's easy to spend vacation days sprawled out by the pool, but the inactivity will quickly add up to extra pounds.
Choose to be active and you'll burn calories all day long while indulging in fewer unnecessary snacks. The following ideas will get you moving:
- Go on a brisk walk each day of your trip. You'll see new sights while burning off excess calories.
- Always take the stairs rather than the elevator. Talk about bonus calorie burning!
- Go on a jog in the mornings before your daily activities, or jog in the evening after the day winds down.
- If your hotel has a pool, swim a few laps each day. Swimming is a fun way to get in a full body workout.
- If your trip takes you to a place of natural beauty then go on a hike. Even while hiking at a slow or moderate pace you'll burn plenty of calories.
- Play some sports - beach volleyball, a game of hoops, Frisbee, or bike riding are all great ways to have fun while keeping fit.
- Vacation Tip #3: Indulge with Portion Control
You have no choice but to eat out while on vacation. Whether you're enjoying 5 star restaurants or fast food diners, you'll be met with the same problem: huge portions.
While it is tempting to simply eat it all - you are on vacation after all - this will quickly lead to extra pounds. Use the following tips to keep your portions under control:
- When you order your meal ask for a to-go box. Take half of your meal and place it into the box before you even begin to eat. This will force you to eat a healthy portion.
- If you would rather not carry around a to-go box, ask that your entrée be made into a smaller portion. If it is dinnertime don't be afraid to ask for the lunch-sized portion.
- Pay more, and eat less. Take quality of food over quantity.
- Eat meals. Cut out snacking, stick with structured meals.
- Eat slowly, and eat foods that have been prepared slowly - that means no fast food.
- Vacation Tip #4: Eat Natural Sweets
One of your biggest enemies when it comes to vacation weight gain is...sugar.
The average modern person consumes 46 teaspoons of sugar every day. The average person on vacation consumes even more than that.
Even though sugary calories taste great, the sweet pleasure comes at a high price. Here's what I mean:
So instead of eating that ice cream cone or chocolate éclair, satiate your sweet tooth with a piece of juicy fruit.
- Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in blood sugar levels), which causes you to overeat.
- Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth!
- Sugar weakens your bones -making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
- Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms.
- Vacation Tip #5: Don't Eat Fried Foods
While fast food restaurants are definitely convenient, with their low prices and quick service, it's really not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: don't eat fried foods. While this is always a good plan to follow, it is even more important to abide by while traveling.
A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry - so you can see that consuming fried foods will drastically increase your caloric intake.
Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.
Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.
Other disasters that fried foods increase your risk for include:
If I still haven't convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are not fun...especially while on vacation. Need I say more?
- Heart Disease
- Clogged Arteries
- High Blood Pressure
- Vacation Tip #6: Do this Hotel Room Workout
If your hotel doesn't have a gym, or if you'd simply prefer the privacy of your room, do this hotel room workout:
- Body Weight Squats: Stand with your feet shoulder width apart. Lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you straighten your legs and return to the starting position. Complete 12-15 repetitions.
- Do Jumping Jacks, High knees, or jog in place for 30 seconds.
- Body Weight Lunges: Stand with your feet shoulder width apart. Exhale as you lunge forward with your right leg. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
- Push Ups: Get into the push up position (depending on your fitness level choose to go off your knees, push off of the wall, or assume the traditional position). Inhale as you lower your chest down. Exhale as you return to the starting position. Complete 12-15 repetitions.
- Do Jumping Jacks, High knees, or jog in place for 30 seconds.
- V-Ups: Sit on the edge of a chair or bed and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
- Do Jumping Jacks, High knees, or jog in place for 30 seconds.
Well, now you have 6 tips that will keep away the unwanted vacation pounds. You may even end up losing a pound or two while away.
But let's be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds.
So as you plan your next vacation, why don't you also give yourself the gift that you really want - a new body. A tighter body. A stronger body. A healthier body.
I am here to help you do just that. Call or email now to schedule your first body-transforming workout.
Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals - something that you will appreciate while on vacation and at home.