6 Vacation Tips to Keep You Fit

With summer vacation quickly approaching, you're probably planning your next getaway.



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:

Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in blood sugar levels), which causes you 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).
So instead of eating that ice cream cone or chocolate éclair, satiate your sweet tooth with a piece of juicy fruit.

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:

Heart Disease
Diabetes
Clogged Arteries
High Blood Pressure
Obesity
Acne

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?

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.

Do Jumping Jacks, High knees, or jog in place for 30 seconds.

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.

You may feel that the secret to achieving weight loss is just that - a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.

In my experience the people who are unable to lose weight aren't failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort - but on the wrong things. A fad diet. The latest exercise gizmo. An ineffective routine at the gym.

It's not that you aren't willing to put in the effort - you're just doing the wrong thing.

Think about this for a moment...What if this was the summer that you took control of your body? The summer that you threw your fat clothes away...the summer that you were proud to put on a bathing suit...the summer that your doctor congratulated you on your improved health...the summer that your family and friends - and that special someone - showered you with compliments.

It's possible. Even more possible than you think.

The thing is that you need to direct your effort in an effective way.

This is where I come in.

You see, for me weight loss isn't a mystery. It's my passion. I have a proven method that will dramatically transform your body into one that you are proud to be seen in.

However, I can't promise that it will be easy. You'll work hard, you'll sweat and you'll even feel sore. And before you know it you will be telling everyone you know about the amazing results you've achieved.

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.

You deserve it.

Get Inspired...Maybe This Interview "Will" Surprise You

Will Smith has always been one of my favorite actors, but this interview just blew me away. Watch and listen to what he says about running on his treadmill...



Now post a comment and tell me what you think...

27 Fitness and Fat Loss Tips

It's New Year's Day, and you have a clean slate.



I don't know if you are one to make New Year's Resolutions or not, but either way you're probably thinking about how you can become fitter, healthier and happier than you are right now.

These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:

1. Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.
2. Push the intensity of your workouts. Don't kill time, burn calories by maintaining a challenging intensity.
3. Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
4. Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.
5. Believe in yourself. Know with conviction that you CAN accomplish your goals.
6. 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.
7. 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.
8. Don't be afraid to ask for help.
9. Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
10. It's not about will-power, it's about want-power. You have to want it.
11. Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
12. Stop talking about losing weight. Start doing it.
13. 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.
14. Be wary of products that are labeled as ‘health food'. Always read the nutrition labels.
15. Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.
16. Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.
17. Destroy negative self talk.
18. Avoid the trap of high-calorie beverages after your workouts.
19. Be consistent with your workouts. Exercise three to four times each week.
20. Expect more of yourself.
21. High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.
22. Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.
23. Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
24. 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.
25. Set specific, measurable goals.
26. 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.
27. You deserve better...go get it.

Healthy Winter Hash



This simple recipe is the perfect meal for a chilly winter day. It is packed with tender vegetables, filled with protein and can be made with chicken or as a vegetarian dish. Serve it with a salad for a quick and healthy meal that the whole family will love.
Yield: 6 servings

Here's what you need...

2 medium yellow potatoes, peeled and diced
1 medium yellow onion, diced
3 large carrots, peeled and diced
1 yellow bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1 green bell pepper, seeded and diced
2 cups chicken, cooked and cubed (or 1 package firm tofu, drained and cubed)
1 Tablespoon olive oil
1 Tablespoon fresh thyme leaves
1 teaspoon salt
1 teaspoon garlic powder
1 can lowfat chili
Preheat oven to 375 degrees.
In a large bowl combine all of the vegetables and chicken. Drizzle the olive oil and mix to coat. Add the thyme, salt and garlic powder.
Spread the mixture on a baking sheet, and cover well with foil. Bake for 30-40 minutes, until the vegetables are tender.
Remove the foil and turn on the broiler. Broil until the vegetables are nicely browned, about 8 minutes.
Top each serving with a scoop of warmed chili.
Nutritional Analysis: One serving equals: 230 calories, 4g fat, 28g carbohydrate, 6g fiber, and 20g protein.

The New Year's Resolution Trap
Are you making a New Year's Resolution today? If you do, keep this in mind: It has been reported that 92% of New Year's Resolutions end in failure. Why? Because most people make resolutions that are simply unrealistic. They quickly get discouraged and then abandon the idea entirely.



To ensure that you accomplish your New Year's Resolution, stick with a goal that is realistic rather than intimidating. Check out these examples:
Instead of resolving to lose 70 pounds by summer, commit to exercise 3-4 times each week.
Instead of resolving to give up all carbs, commit to bring healthy lunches to work instead of going through a fast food drive thru.
Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your goal weight.
Instead of resolving to never eat out again, commit to eating healthy all week and rewarding yourself with one meal out on the weekends.

Start the New Year Right

As the new year approaches, many people are making lists of their "New Year Resolutions."


For many, quitting smoking, saving money, or spending more time with the family are on their lists.

Others search for effective ways to lose weight in 2010. Their reasons can vary, from fitting into smaller sized clothing, to reducing the medical risks associated with carrying extra weight. (I smell another blog post coming up!)

The most important step in reducing your body that you can take is to get yourself moving in high gear.



You need to work out at an intensity that is challenging, but if you haven't been exercising recently, it's important to pace yourself and not work out too hard. A good way to measure intensity is what we group fitness instructors call the "talk test."



When you are exercising, the intensity should leave you a little bit out of breath, but you should still be able to respond if your instructor calls out your name! On a scale of 1-10, your intensity would be somewhere between 4 and 7 (depending on your fitness level - and yes, this smells like a future post, too!)

Now we need to look at the foods you are eating. And not just the types of food, but the portions as well.




Basically, weight loss comes down to burning off more calories than we consume. I can't stress the importance of reading the labels when you're shopping.



Things to look for...mono and polyunsaturated fats GOOD, saturated and trans fat BAD. Whole grains GOOD, high fructrose corn syrup BAD. Get fiber when you can, and try to eat protein with each meal.

And last but not least, try to drink lots of water.



A large glass of water right at meal time will help you feel fuller. And sometimes the body thinks it is hungry when all it really needs is some water!

A good rule of thumb to help you get enough water every day is to take your body's weight (in pounds) and divide that number by two. That is the number of ounces you need to drink each day.



Remember that we are all works in progress. If incorporating these changes presents a big challenge for you, allow yourself a healthy learning curve. Make mistakes, but find the lessons they present. A wise colleague once told me

"We're looking for consistent progress, not perfection."

Good luck as you begin 2010 on a healthy note, and check back for more updates!