TIPS ON STAYING HEALTHY DURING SPRING BREAK

You want to relax and enjoy yourself during vacation, but that can sometimes include unhealthy behavior.  From calorie overload to extra lazy days, it can be difficult to maintain a fitness routine while you are away.  Planning to travel sometime this season? Thinking and planning ahead can help you avoid common spring break mistakes. Here are a few tips to help you have a healthy, stress free trip.
 
Eat Fresh:
While on vacation it can be so easy to grab what is quick, including fast food and snacks high in calories.  Plan ahead and pack some alternative snacks to take with you.  Pack a cooler with fresh fruit, carrot sticks, yogurt, string cheese and water.  Pack a can of nuts, pretzels and other nutritious snacks that will travel well. When eating out, find out where the locals go for their fresh seafood. Grab some salmon or the fresh catch of the day and have it grilled instead of fried.  If you must try that dessert, many restaurants offer “mini” versions of their big desserts or get one dessert to share with the table – this way you get your treat without blowing your caloric intake in one seating.
 
Don’t drink your calories:
Who doesn’t love a fun umbrella drink while on vacation?  Yet alcohol has 7 kcal per gram, whereas carbohydrates and protein only have 4.  So in addition to the corn syrup and other sweeteners bartenders often put in these drinks, alcohol can be very high in calories.  Pick and choose your time for mixed drinks; view it as a treat like dessert.
 
Use the gym:
So many resorts and cruise ships offer free usage of their gyms/spas with state of the art equipment.  Some even offer classes to keep you motivated and having fun while on your vacation.  Plan on getting up just 30 minutes – 1 hour early or take a mid afternoon break from the sun and visit the gym for a quick workout.  Consider scheduling a spa visit following your workout for the sauna or a massage.  Afterwards you will feel energized and ready for the rest of the day.
 
Plan an outdoor activity:
For the more adventurous types, planning an outdoor activity can be just what your vacation needs.  Adrenaline junkies may want to try zip-lines, water skiing or jet skiing.  Perhaps your family would enjoy a scenic hike that leads to a beautiful overview.  Depending on where your vacation has taking you, you might try snorkeling, scuba diving, kayaking or even the newest trend of paddle boarding.  All of these will keep you active as well as making vacation memories.
 
Sleep:
Finally, don’t forget to sleep.  Keeping sleep patterns during vacation is difficult, we tend to stay up too late and then sleep away great hours of daylight.  Trying to keep some sort of sleep pattern during vacation will not only keep you healthier, it will keep you feeling more energized to truly enjoy all the trip has to offer.

 

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SPRING INTO FITNESS SPECIAL

Well, even though the weather is still trying to decide what season it is on a daily basis, ready or not…Spring is on the way!  Come check us out and let one of our certified personal trainers help you become a healthier you.

Spring Special:  12 for the price of 10

Sign up for 12 sessions and only pay for 10 sessions*

45 min session/$45 ea  –  30 min session/$35 ea

*offer good for new clients only

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OUCH!

Whether you are an advanced athlete who has worked out for years or a novice just getting off the couch to start, no matter how careful or healthy we are most of us at some point have had (or will have) some kind of injury from working out.  The most common types of injuries are

  • muscle pull and strain
  • sprained ankle
  • shoulder injury
  • knee injuries
  • shin splint
  • tendinitis
  • wrist sprain or dislocation

While there is no 100% way of staying injury free, you can greatly reduce your chances of a workout injury by just taking a few simple precautions.

MEET WITH A TRAINER: Before starting a weightlifting or exercise routine, meet with a trainer. Make sure you know how to use the equipment and have a plan.  Don’t be a hero and try to figure it out on your own…that is an injury waiting to happen.  A trainer will help you create a safe and realistic exercise program.

WARM UP: Every workout should begin with a warm-up it helps your body get ready for exercise by gradually increasing your heart rate and loosening your muscles and joints. Just a 5 – 10 minute walk/jog, bike, elliptical or jump rope is enough.

EASE IN TO IT: When you begin an exercise routine or start a new workout program, start slowly. Then gradually build up the intensity, duration, weight and frequency. As your fitness abilities increase, you will be able to challenge yourself more.

LISTEN TO YOUR BODY:  The old saying “no pain, no gain” can set you up for an injury. You want to push yourself, work hard and feel resistance but don’t push yourself to the point of true pain. Also, tailor your workout for problem areas…for example, if you have arthritis in your knees, you’ll want to build up strength but don’t do exercises that hurt. Be sure to start out lightly.

CROSS TRAIN: Vary what type of workout you do.  Your muscles need time to heal and repair after a hard workout. Repeating the same muscle movements frequently can lead to overuse and repetitive-use injuries such as tendinitis and shin splints.  If you run on day 1, plan on lifting weights on day 2 and maybe swimming or elliptical on day 3.  Also, when doing weights, you don’t need to work the same muscles every day…try doing upper body one day and lower body the next or a cardio/weight interval workout.  It really doesn’t matter what order you do each day as long as your are mixing it up.

HYDRATE: Drink plenty of water before, during, and after you work out. A good general rule is to drink 8 oz about 30 minutes before; 8 oz  every 20-30 minutes during; Finally 8 oz when your workout is done.  Staying hydrated helps keep your muscle cells pumped, pliable and able to heal faster.

COOL DOWN & STRETCH:  A cool-down after you work out is important to slowly bring your heart rate back to normal. Walk for a few minutes after you work out then give yourself a few minutes to stretch and lengthen those muscles/ligaments.  This will not only help you prevent injuries but also will help prevent some of the soreness the days following.

REST: This is a tough one I know. Your body needs rest to give it a chance to recover between workouts, ignoring this is one of the leading causes of injuries. You are better off to take 1 to 2 days a week to rest then being forced to take off 4 – 6 weeks with an injury. Don’t be afraid to take some time off, you are not going to lose fitness ability in this time and you may find that you gain strength by being rested and fully healed.

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GREEN IS GOOD!

Leafy greens are full of vitamins, minerals, and disease-fighting phytochemicals. They are rich in fiber, calcium, vitamin C and folate which can help everything from weight loss and management; lowering cholesterol and blood pressure; reduce blood-sugar swings (which lowers your risk of cardiovascular disease and type 2 diabetes); dehydration; keep your teeth and bones strong and reduce your overall risk for osteoporosis; reduce your risk of cataracts and macular degeneration; help the body make collagen which aids in joint flexibility and reduce your risk of arthritis; keeps your skin and hair healthy; reduces risk of memory loss; and it even produces serotonin so it may help ward off depression and improve mood.

Here are a couple of great leafy green recipes that are quick, easy AND delicious. So go ahead and eat green, be healthy and be happy!

Crispy Kale Chips

Ingredients:

  • 1 bunch kale
  • Drizzle of olive oil
  • 2 cloves minced garlic
  • Sea Salt
  • Black Pepper
  • Red Pepper Flakes (just a pinch)

Preparation:

Preheat oven to 300°F. Trim the stem ends of the kale leaves and cut out any large ribs from the center of the leaves. Rinse the leaves and pat the thoroughly dry. You can leave small leaves whole, but you may want to cut larger leaves into more manageable pieces. Put kale in a very large bowl and drizzle with the olive oil, add minced garlic and gently toss the kale until it is evenly coated. Arrange leaves on baking sheets in a single layer (you may need to cook them in batches). Sprinkle the kale with sea salt, black pepper and red pepper flakes. Bake for 20 – 25 minutes, remove, and let cool. The kale “chips” will crisp up as they cool. Enjoy.

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Sautéed Garlic Spinach:

Ingredients:

  • 10 oz. bag baby spinach (stems removed) – 1 bag per person
  • 3 cloves minced garlic
  • 1 TB olive oil
  • Sea Salt
  • Black Pepper

PREPARATION:

In a large skillet/sauté pan, heat oil on medium heat, add spinach (in small bunches at a time) to the hot oil and stir constantly until the spinach wilts (and shrinks) – add remaining spinach and garlic and stir until all the spinach has wilted – add sea salt and black pepper to taste.  Serve.