How to Stay Fit on Vacation

Leaving town for a summer get-away? If you're not careful your trip will quickly turn into a weight gain trap. We don't want your fitness results to disappear before you return home. 

There are plenty of strategies and techniques out there for staying fit on vacation, but most are fairly complicated. I'm not going to give you a list of 27 things to remember in order to avoid those vacation pounds – you are getting away to relax, after all! I'll keep this simple and effective.

The following 2 steps are all that you need to take with you on your vacation to ensure that you come back looking and feeling amazing.

Step #1: The 1/3 Rule
Most vacation pounds are gained as a result of constant indulgence. Each meal becomes an opportunity to eat your heart out to the tune of "I'm on vacation!"

Look, I get that you're on vacation and want to enjoy the richer tastes of life, but doing so at every meal is going to do a lot of damage to your waistline.

Rather than indulging constantly, I want you to adopt the 1/3 Rule. This means that only 1/3 of your meals ought to be eaten with the mindset of "I'm on vacation." At this one meal each day you are allowed to eat things that are normally off-limits. Enjoy your favorites and do so with no guilt.

At your other 2 meals each day you'll keep things lean and green. Fill up on lots of greens, veggies, and lean proteins. Pass on the breads, grains, potatoes and anything with sugar. Drink water, and avoid beverages that contain calories.

Step #2: The Exercise Rule
This step is just as important as the first one, so don't drop the ball on this one: Each and every day you must do some form of exercise.

Notice I said some form of exercise. I didn't say that you had to go to a weight room to do a traditional workout. While on vacation, exercise should be diverse and exciting.

Your vacation activities can become your workout. Take a hike, go exploring on foot, swim in the ocean or bike through a foreign town. If you aren't able to fit a vigorous activity into your day then start by doing this body weight routine:

• 20 push ups
• 30 seconds of jump squats
• 20 walking lunges
• 30 seconds of plank hold
• 30 seconds of rest
• Repeat from the top 3 times

Not Just Diet

Have you ever tried to reduce body fat by dieting alone? It's frustrating isn't it? Exercise has been proven to increase your metabolism for hours on end. Regular exercise also builds muscle, which increases your resting metabolism, making you leaner. Dieting alone could never do that for you.

From the Desk of John Hall Studios

19 Awesome Reasons to Exercise Today

I know it's summer and you have exciting places to go and things to do. But wait! Did you forget about your workout? Again?

Lots of people fall off the exercise wagon during summer months due to vacations, taking care of kids home for the summer months, and other warm weather distractions. I get it, I really do, but what about all the amazing perks that you're missing out on?

Just in case you needed a little reminder that will motivate you to lace those shoes back up and get your workout back on, here are 19 Awesome Reasons to Exercise Today!

1. Exercise makes your clothes fit better: Consistent exercise will tone and tighten your body, and this means that your clothes will not only fit better they will also look nicer. But don't get too attached to your current clothes. Exercise ensures that soon you'll be trading those current clothes in for smaller sizes.
2. Exercise reduces your stress: Let's face it, you have enough stress in your life—so take a break. A challenging workout invigorates your muscles and leaves you relaxed and less stressed.
3. Exercise boosts your energy: Research routinely concludes that exercise increases energy levels in sedentary people. So when you're feeling fatigued, fight it with the most powerful tool available: exercise.
4. Exercise makes you stronger: Who doesn't want to be stronger? You rely on your body's muscle strength and endurance throughout each day. With consistent, challenging exercise, your body will naturally become stronger.
5. Exercise burns calories: Extra calories end up stored on your body as fat. Fight back by eliminating loads of calories with fat-blasting workouts.
6. Exercise gives you confidence: Healthy confidence is a wonderful thing to have. By exercising consistently you're able to increase your natural confidence.
7. Exercise can be fun: Don't laugh, I'm serious on this one. Whether you believe it or not, exercise can be really enjoyable. Remember how fun it was to run and jump as a child? Tap into your inner child as you find enjoyment in moving your body through exercise.

8. Exercise reduces your blood pressure: Exercise is so powerful that it has been proven more effective than medication in reducing high blood pressure. A single workout has even been shown to reduce blood pressure for the day, and consistent exercise reduces overall blood pressure.
9. Exercise tightens your problem areas: With exercise you can reduce flab on your arms, legs and waistline. So wave goodbye to the jiggles with a consistent, challenging exercise program.
10. Exercise increases your insulin sensitivity: Research continues to prove that exercise dramatically improves insulin sensitivity. Peak after-meal insulin levels have been shown to drop by more than 20 percent after as little as 3 weeks of consistent exercise.
11. Exercise improves your sleep: Exercise is your most powerful sleep aid. Tired muscles encourage your body to quickly fall asleep in order to get overnight repair work done.
12. Exercise lowers your risk of heart disease: Exercise strengthens your heart and protects it against disease. A non-active lifestyle is a huge risk factor for heart disease, so use consistent exercise as your ally against disease.
13. Exercise makes you feel amazing: Challenging exercise releases natural endorphins (happy hormones) into your bloodstream that dissolve pain and anxiety. You've probably heard of the ‘runner's high', this can be achieved by any great workout.
14. Exercise lowers your risk of diabetes: Research has shown that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, use regular exercise as treatment for reversing the disease.
15. Exercise is an opportunity to meet new people: Gyms, bootcamps, workout centers and even jogging trails are all great places to connect with fun new friends. So lace up and put your self out there!
16. Exercise improves your BMI: Maintaining a healthy BMI is key in disease prevention, and exercise is the best way to keep your BMI under control.
17. Exercise increases your endurance: Don't ever get out of breath from walking up stairs or through the mall again. Your regular exercise builds up endurance for everyday activities.
18. Exercise improves your overall health: Does your doctor give you the lecture about losing weight and exercising more? Once you start exercising regularly you and your MD will see an overall improvement in your health.
19. Exercise makes you look amazing: Are you excited about the current shape and size of your body? If not, no worries. Regular, challenging exercise will work wonders on your physique. Within just a few weeks you'll start to see shape and tone in all the right places.

No more excuses this summer. You have 19 great reasons for getting back to your workouts. I'd like nothing more than to see you attain all of the above 19 benefits of exercise!

Provided by John Hall Studios

Marathon: Weight Training Tips

You just made the decision to start training for your very first marathon. Great! Now the planning begins. You need to get your running schedule, your recovery days, and your nutrition plan in place. But don't forget to schedule time for the weight room!

Weight training is often overlooked as part of marathon training. Some running coaches have historically dismissed it on the grounds that any extra weight or bulk is bad for a runner. But many top runners and coaches have come around to the realization that muscular strength and conditioning are important both for runners' performance and their overall health.

Running long distances is hard on the body. Many runners begin to lose lean muscle tissue during marathon training, but a good weight training program can help you stay strong throughout your training and more easily transition to your post-marathon workouts.

Do not feel weaker at the end of the race than you were at the start! Incorporate weights and pass the stragglers like they're standing still.

Lift Around the Long Runs

Of course your highest priority while training for a marathon is running. Time your weight training properly around your runs.

Schedule your weight training on days when you aren't doing long runs. Running long distances is physically draining, and adding weight training to that burden risks overstressing the body and decreasing your conditioning. Runners who exert too much find themselves dragging and weakening toward the end of their training.
Make sure to preserve a day off to rest and recover between weightlifting sessions. In addition, mix in a few rest days from all workouts. It's imperative that you give your body the time recover and repair the damage done by intense training.

Remember: You can't get stronger if you don't recover.

Training Frequency and Exercise Selection

Preserving lean muscle doesn't require the same lifting intensity as building bulk. A program where you hit each muscle group twice per week, or at minimum once per week, will suffice.

When training for a marathon, your overall training volume should be kept low, and compound exercises are a must. Intensive isolation work has the potential to tax your reserves, making it harder to recover and leaves you with less energy to devote to your runs.

As a general rule, limit yourself to two sets of compound exercises per workout. This will allow you to fit in a complete range of exercises while lowering the chances that you overdo any of them. The fewer exercises you can do per workout while still hitting all the main muscle groups, the better off you will be. You'll want to include leg strengthening movements in your workout plan since these muscles are central to running, but don't overlook upper body exercises. Following a workout program that targets all major muscle groups is important in maintaining muscular balance and avoiding injury, but it can help your marathon performance as well.

A strong upper body is essential to maintaining a good arm movement pattern while running, especially once fatigue starts to set in. Furthermore, if your upper body is weak from the start, it'll be faster to fatigue during your runs, which can impact your focus and concentration.

Recovery Techniques to Consider

Take steps to ensure you recover optimally between each session to better prepare yourself for the runs ahead.
Get at least eight hours of sleep each night. If you aren't sleeping enough, you will not recover. It's a must.
A post-workout stretching regimen minimizes the inevitable aches and twinges that come with training. Consider taking hot baths or going in for an occasional massage. Both of these are fantastic recovery techniques, and after a long, difficult run, you've earned the ease.

Nutrition and Supplementation Tips

You're going to burn a lot of calories running as much as marathon training requires. Eating properly throughout your training is crucial to keep your energy levels up and maximizing recovery.

In-race nutrition is a science unto itself, but in general, you should prioritize protein and carbs both before and after you run. These are the types of fuel that the body needs most during intensive work, and supplements can help you find them in easily digestible forms.


Consider utilizing soy or whey protein, which will quickly help you meet your protein needs. The amino acid glutamine is favored by a broad range of athletes to aid in the recovery and repair process, as are branched-chain amino acids, which can safeguard against lean muscle tissue loss.

For all natural nutrition and supplement products go to http://valparaiso.herbalhub.com and find the only comprehensive product line developed specifically for athletes.

How To Start Running For Health and Fitness

Cardio exercise is important so let’s talk about one of the easiest ways to add an effective cardio workout to your fitness routine: running.

It’s no good just knowing about the benefits of working out and not putting that theory into practice; today I’m going to try and convince you to take up running.

I’m a big fan of running but I’m naturally a sprint specialist – that’s a discipline that is all about explosive power over a short distance.  Endurance running is a completely different exercise. Okay, so it still uses your legs but I think running is something that anyone can get into with relatively little equipment.  It’s also easy to start out walking and gradually ramp up – making sure you always go at your own pace.

Whether you are training for a marathon or just want to add some cardio exercise to your fitness routine, here are some simple tips to help you reach your running goals.

Equipment

The great news is that you don’t need to purchase a lot of equipment to run, although there are a few essential items that will make your journey more enjoyable:

-  a pair of running shoes that fit well

-  distance running socks

-  comfortable clothing

All these will get you started, in time you might also want to invest in a running watch and a belt that holds your water container.

Listen to your body

If you do not feel ready to run, simply walk instead. Once walking for a set time becomes easy, try to alternate between jogging and walking. Your aim should be to find a comfortable sustainable pace that feels good. Remember to stop if you experience pain. Always perform a warm up and cool down to ensure your body is prepared for exercise.

Train to time not distance

During the first few weeks of running, focus on the amount of time you are running (walking or jogging) instead of thinking about distance. Set a goal of 20-30 minutes and, once you can successfully run for the entire duration, increase your time. Looking at miles in the first few weeks can be mentally discouraging. Once you can successfully complete 45 minutes at your desired pace, map out the miles and steadily increase the distance you cover.

Understand your phases

Don’t just hit the pavement and start racking up miles, instead know that you need to form an aerobic base level by training at about a level five or six intensity out of the maximum level 10 intensity level. This is because ‘steady state training’ effectively teaches your body to burn fat as fuel. This will be important as you start to increase your distance. You can work on your speed later in your training.

Cross training

In order to become an efficient runner you must run, however adding cross training such as biking, swimming or weight training to your weekly routine will help you to get fit and will help you to avoid getting bored.

Take technique one day at a time

Pick one technique to work on each time you go out for a run. There are several things you can work on such as:

-       your foot placement; ensuring you are striking the ground between the mid and forefoot

-       your arm movement; ensuring you are staying relaxed as you pump your arms back and forth

-       your posture; ensuring you keep a strong core.

If you break down your technique one day at a time you will not be overwhelmed and, after a few weeks, you will have improved your running style.

Mix in some hills

Add some hill running or varied terrain into your program. Running up hill is a great way to build strength as it is considered the weight lifting of running. Your posterior chain muscles including the hamstrings, glutes and calves have to work harder when you are running up hill.

Pamper yourself

Make sure you dedicate some time to take care of yourself. Increasing your activity level doesn’t have to mean skipping out on your usual fun outings with friends. If you manage your time well and keep a written fitness journal you’ll find that you’re able to measure improvement. You might also want to ask a friend to join you as a running buddy or join a running club. Although running – and exercise in general – can feel addictive, make sure you make time for other activities. 

Rest!

You must schedule rest days into your program to allow your muscles to adapt to the increased workload and efficiently repair themselves. One to two rest days per week are essential for great performance.

***

Now that you’ve read this, please make time to commit to some cardio exercise today. Whatever your current fitness level, you will find that getting out and moving your body will become easier. And, as an added bonus, many people find that running clears the mind.

To begin, your focus should be on improving your general fitness level in order to best prepare your body for an increased workload.  I truly believe that following a smart and simple approach to running is the best possible plan. Ensuring that you prepare your body a little bit each day is the safest and most pleasant way to train.

Let me know in the comments below if I’ve convinced you to try running, or walking or jogging…

 Written by Samantha Clayton, AFAA, ISSA

Cellulite: how to get rid of thigh dimples

Do you ever think about cellulite?  Do you have cellulite? Cellulite is the dimple effect seen on thighs up and down the land. And if you’re thinking, “what an earth could she possibly know about having cellulite?” Let me fill you in on a little secret: I have never trained with a woman who doesn’t have it and, yes, I too am guilty of owning a little cellulite of my own!

With the warmer months fast approaching, the dread of revealing all in a bathing suit or shorts has many men and women frantically dieting and exercising in an attempt to shape up. If you read my summer countdown post, you know that getting active today means you may see some improvement in your external appearance just in time for beach season!

What is cellulite?

Many people have heard of the ‘cottage cheese effect’ but let me explain what cellulite really is: it’s simply subcutaneous fat. Fat squished under the surface of your skin. It has a dimpled appearance because bands of collagen fibrous connective tissue sometimes push outwards as fat cells expand. Males and females can suffer cellulite on their buttocks, thighs, and tummy – although more women experience the phenomenon. And, no, having cellulite is not a sign that you are necessarily unhealthily fat – most people now recognize that cellulite is caused by genetics (and bad luck) and can appear regardless of weight, age or fitness level.

One of the things that I think makes people horrified by the thought of cellulite is the range of unfortunate names that describe the bumpy appearance: cottage cheese thighs, orange peel skin, chicken skin and bubble legs.  It’s hard to embrace body confidence when you have these descriptive terms running through your mind so, from now on, let’s just accept cellulite as a reality and choose to find the names amusing rather than hurtful.

What’s the best way get rid of cellulite?

This is a hot topic question and, sadly, if you ask most doctors or read the medical research, you will see that it is not possible to get rid of cellulite altogether. A healthy, active lifestyle is your best bet to reduce the appearance of cellulite and, if you couple regular exercise with a good dose of confidence, then you can banish cellulite worries! After all, there’s more to life, right? Having cellulite does not mean you are unhealthy or overweight or undesirable – it means you are human and many humans get cellulite!

My secret weapon against cellulite

Self-confidence and feeling beautiful regardless of what you can see in the mirror is the perfect fix for cellulite because confidence is beautiful! The way you carry yourself through life; your posture and your attitude is ultimately what others around you can see.

To help build your confidence, try improving muscle tone in your legs and glutes by following a resistance-training program combined with quality daily nutrition. Personally, being active and healthy makes me feel more positive, and the internal and external benefits of being fit make me feel more confident.

***

While I’m busy baring all of my secrets today here’s one more; after having my triplets I cried when I looked at myself in the mirror. I mourned the loss of my previously un-scarred and powerful athletic physique. I swore I would never wear a swimsuit again!  My husband asked me – quietly, over the sound of snuffling babies – “why would you be so upset about something you wear only a few times a year and, anyway, what makes you think you have time for the beach?!” I had to laugh at his question as visions of trying to prevent four kids from eating sand came to mind.

I have since proudly built sandcastles and chased my kids around at the beach – while wearing a swimsuit.  Cellulite was a reality as an professional sprinter and it’s still a reality as a mom, only now I’ve added the extra beauty of a few scars to the mix.

I’m confident that if you see me at the beach, you will only notice my energy, smile and love of life because a healthy, active life combined with self-confidence has gotten rid of my cellulite and scars forever, metaphorically speaking anyway.

Written by Samantha Clayton, AFAA, ISSA. 

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Summer countdown: get fit & tone up in 6 weeks

There are about six weeks left before summer is here!  For many people that’s a cause for celebration but others may be concerned about shedding their cold weather clothing and revealing a body that’s gained a few pounds over winter.  But, if you act now, you can start work on attaining the body you want.

Today, I’m going to share three dos and three don’ts to help you reach your body beautiful goals. Let’s start by setting some realistic expectations. With the summer months fast approaching, many people feel pressured to shift extra pounds quickly. Unfortunately, many people also then become despondent because extra weight doesn’t magically disappear as fast as they would want.  The ‘get thin quick’ frenzy is often started with great intentions, but if it isn’t accompanied by realistic goals then it doesn’t have much chance of success.
As a personal trainer this ‘get thin quick’ frenzy brings mixed emotions.  Part of me is excited to help people jump on the path to a healthy, active lifestyle. The other part of me feels concern about how misunderstood nutrition and fitness are by the general population. I hate to see people begin a new routine with enthusiasm only to abandon it before they see results, so let’s make sure everyone understands what an achievable ‘get thin quick’ plan could look like.
Everyone should feel body confident and with six weeks until summer there is plenty of time for you to make a few lifestyle changes that will deliver visible results. Let me help you by giving you three simple dos and don’ts to help you start achieving your summer fitness goals. 

DO start now

There is no better time than today to get started with a positive approach to fitness and nutrition. Of course, you need to check with your medical provider to ensure you are healthy enough to participate in increased physical activity.

Once you get the all clear, you should get started immediately because wishing and daydreaming about having a perfect body in time for summer isn’t going to get you any closer to your goal! A simple walk or bike ride is a perfect place to start. And then make sure you’re at least a little bit active the next day and the day after next too.

Do take a slow and progressive approach

Jumping into a fitness routine that is too difficult may achieve two things; you may either quit because your body is sore from the sudden increase in activity or you could sustain an injury that derails your carefully laid fitness plans. So, take it one day at a time and choose activities that you enjoy.

Aiming to complete at least 30 minutes of activity each day is a great starting point and the great news is that almost every exercise can be modified to fit your current fitness level.

DO set realistic goals and develop a long-term plan

If you want to get thin and show off ‘6 pack abs’ by summer then you need to already have a reasonably low body-fat percentage. Starting a consistent exercise routine will help you firm up all over and work towards a ‘6 pack’ one day even if you don’t manage washboard abs by this June!

Setting an achievable goal will help you stick with your fitness plan, so work towards bringing your body fat down by a percentage point or two and then keep up momentum.  And remember; feeling active and healthy is a far more satisfying goal than just aiming for a tummy that ripples with muscles.

Healthy weight-loss per week is about 1-2lbs and, although there are no set guidelines for body-fat loss, a 1% loss per month is considered safe according to the American Council on Exercise.

I believe that the key to success with fitness is making exercise fun and achievable.  It’s also important to avoid the pitfall of doing too much too soon so let’s look at my top three don’ts that could block your summer body success:

DON’T opt for a radical diet or crazed fitness routine

The promise of rapid weight-loss and an incredibly toned physique will tempt many people to try an extreme diet or go from the couch straight into a high-impact fitness routine. In my opinion, this approach is one of the main causes of the yo-yo effect in diet and exercise and often leads to weight-gain rather than weight-loss.

People may experience initial rapid weight-loss but because they can’t possibly sustain extreme plans for a prolonged period, many people find themselves overeating and slumping back on the couch in a short amount of time.

DON’T weigh yourself every day

Weight alone is not a true indicator of a successful training program. Jumping on the scale too often may make you feel disappointed and tempted to quit. Instead of focusing on exact weight-loss, consider measuring other success factors.  It’s often rewarding to aim for improved heart rate at a set intensity level or increased strength – judged by lifting an increased amount of weight. Measuring body fat and body measurements such as waist, hip and arm inches may provide you with a little extra motivation that your hard work really is paying off.

DON’T workout without a plan

If you are setting your own workouts without the help of a trainer, you should still attempt to make a fitness plan. In order for your body to change, your workout must change too as you adapt to your new increased activity. In simple terms: as you get fitter and your workout seems easier, you should increase your intensity or duration as this will push your body to improve. This approach follows the simple principle of adaptation and a fitness journal will help you track your progress..

 ***

The truth is that there are no shortcuts when it comes to weight-loss and an improved fitness level because a slow and steady approach is always the most successful route to long term results. But in just six short weeks, it is possible to see your body adapting to positive changes – and that means it’s definitely worth getting started today! Even if you don’t manage a ‘6 pack’ this summer, you might be well on your way by next summer and by the time the holiday season rolls around maybe you might be shopping for that perfect party outfit in a smaller size.
Written by Samantha Clayton, AFAA, ISSA.