Stay Fit on your Vacation

It’s so easy to go on vacation and come back a heavier person. The food and drink temptations are hard to resist and it’s definitely a time when you have your nutrition guard down.  But there are ways to stay healthy and fit while away.

If there is a beach, walk it….a lot!!! I really like to run on the beach as it’s easy on my joints and it’s an efficient calorie burning workout.  I can run for lesser time than I would on the treadmill and get a more challenging workout.  The muscles in your legs all need to engage more to compensate for the soft sand surface….hello calves! Try incorporating some jump squats, side shuffles and a few lunges.  It’s amazing after a beach workout to just jump right in the water to cool off.  And while you’re in the water why not do some swimming strokes.

Another good idea is to pack resistance bands and a jump rope in your suitcase just in case the hotel has a less than stellar gym or none at all.  One of my clients was going to a resort she knew didn’t have a gym so we came up with a plan for her vacation workouts.  I took pictures of her doing all the exercises I had shown her with resistance bands and made it into a booklet that she could take with her.  That way she always had something to refer to when it came time to exercise.

Remember that staying hydrated while on holiday is so important.  Especially since eating restaurant can be full of large amounts of sodium.  And since margaritas and mojitos will surely be flowing, keep up with the bottled water.  If you can, find some fresh coconut water to replenish electrolytes.

The great thing about exercising while on vacation is that you should definitely have more time on your hands than you would at home and far fewer excuses!!

So put on that sunscreen, enjoy the beautiful scenery and come back with a healthy, happy glow 🙂

Vacation Joy 🙂

Cardiac Deaths higher over the Holidays

My dad had his massive heart attack on the morning of Christmas Eve.  He was working crazy hours to meet deadlines before taking a break over the holidays.  He also hadn’t done his Christmas shopping.  My mom later found his shopping list. He had planned to do it all that day.  It was the most difficult time I have ever experienced in my life and the fact that it happened at a time of year that’s supposed to be the happiest made it that much more trying for my family.

The main reason I became so passionate about health & fitness is because I lost my father to a disease that can be prevented by following a healthy lifestyle.  It’s always been my mission to help people realize how important it is to reduce stress, exercise and eat right.  These are pretty simple things to do really but it’s amazing how people think that this will never happen to them.  It’s this kind of denial that prevents people from seeking medical help when they are feeling the symptoms of heart attack or stroke.

At this time of year there are so many more stressors that weigh heavily on all of us. Not to mention the overindulging in holiday treats and alcohol.

Studies have shown that the number of cardiac deaths is higher on Dec. 25th than on any other day of the year, second highest is Dec. 26th and third highest is Jan. 1st.  The study also suggests that people may put off getting medical treatment over the holidays because they don’t want to disrupt the festivities.

This is the most important time to stay with your exercise routine, drink in moderation and continue to make healthy eating choices. Listen to your body and get plenty of rest and relaxation during this time of year.  If you feel off it’s better to get checked out than leaving your family to plan your funeral over Christmas.

I wish you all the best for a healthy, happy and fit holiday season and the best of the New Year!  And most of all, give your family the most special gift of all, your presence for many, many more years!

I miss you dad! xo

Me and dad