Vacation Tips to Keep You Fit

It is the time of the year that most of us look forward to. Summer! And, if you are part
of the majority of people it is a time when you normally take your summer vacation.

While the vacation is often times the highlight of the summer, there is a flip side to them that you may not be aware of and that is that most vacationers gain almost a pound a day while on vacation! OUCH!

This is a result of missed workouts, lazing in the sun, eating out and snacking. So,
with this in mind, before you start on your next vacation getaway here are a few tips to
help maintain your weight.

Vacation Tip #1: Set Your Mind

Before you leave on vacation, have your mind set firmly that you will not gain wait on your vacation.

This is the easiest of the steps and will help to ensure that you will not gain weight.
Begin to set your mind. Create the power that will be necessary to stick to your guns. Visualize a fitter healthier you then when you left. This will help you to ensure that you continue with your exercising and DO NOT indulge. Catch a breath of your excitement!

Remember during the trip, your goals. This will help you get through all those tempting obstacles and lazy temptations that get in your way.

Vacation Tip #2: Get Moving

It is easy to be lazy in the sun! Hot summer days, laying around the pool, having a few
snacks and a nice drink by your side is just part of a vacation, right? WRONG!

This scenario quickly adds on the pounds. Instead, choose to burn! While lazing around is great,
it is also great to get up and engage in a bit of activity.

- Jump in the pool and swim some laps! Replace that drink with ice tea and those snacks with carrots!

- Go for a walk, run or jog each day of your vacation.

- Never ride in the elevator! ALWAYS take the stairs.

- If there is natural wonders of the world where you are at, take a hike and explore.

- Play some sports, golf, beach volleyball, hoops, anything that will get you active!

Vacation Tip #3: Practice Portion Control

Vacations include eating out. However, that does not mean that you must roll yourself away from the table. One of the problems that you will be presented with is huge portions. While the food is likely to taste great and you could easily eat the plate- especially after all the time lazing in the sun, limit yourself. This will quickly lead to extra pounds. Use the following technique to keep your portions under control:

- When you order your meal ask for a to-go box. While this may sound odd, imagine this. Your meal comes and you immediately place half of it in the box before you begin to eat. Thus, allowing you to eat a healthy portion without the tempting remains on your plate.

- Ask the waiter or waitress to have the meal be made into a smaller portion. Normally, restaurants serve smaller portions at lunch time then dinner. If it is diner time ask for the lunch sized portion.

Remember, eat less! Quality over quantity is much more important. Eat meals and eliminate the snacking. Structured meals will help to ensure you maintain your weight. And, to help you achieve weight loss. Eat slowly and no fast foods!

Vacation Tip #4: Natural Sweets

One of the biggest problems we have on vacation is splurging and weight gain. And, the culprit is often times sugar.

46 teaspoons of sugar are consumed by the average person each day. Now, while this may be difficult to imagine, the vacationer consumes even more! Yes, that sweet, tantalizing temptation comes with a very heavy price tag! Calories!

Picture this:

- Sugar- while it may seem like it is satisfying the stomach at the moment it actually creates false hunger. This is because it creates a sudden rush from the insulin and then a drop in blood sugar levels, which cause you to overeat.

- Sugar- a culprit of aging. This is because of its advance glycation end products that result when one eats sugar. Insulin levels are elevated. Sugar is a terrible culprit in aging- especially when one continually indulges.

- Sugar- bone weakening. Because sugar weakens your bones, you are at risk of osteoporosis. Sugar also weakens your teeth which in turn leaves you open to cavities.

- Sugar- is responsible for weight gain.

Definitely a good enough cause to substitute that candy bar or ice cream cone for a nice juicy piece of fruit.

Vacation Tip $5: No Fried Foods

While the restaurants may be full of them, and the prices are low, and service quick, DON'T! Fried foods are definitely not worth the cost. Do not even consider indulging in fried foods while you are on vacation.

One gram of fat contains nine calories, while proteins and when carbohydrates carry fat- four calories. A very big difference.

This is almost too mind boggling to consider. An average backed potato is 110 calories and 0 grams of fat. If you turn the ordinary potato into French fries it suddenly becomes 380 calories!

Fried foods are the quickest way to increase calorie content. They are also the culprit of
many ailments such as:

- heart disease
- diabetes
- clogged arteries
- high blood pressure
- obesity
- acne

If this has STILL not convinced you to have a negative association with fried foods, then
consider the heartburn that they cause! What a terrible occurrence on a nice relaxing vacation!

Vacation Tip #6: Hotel Room Workout

Not all hotels have a gym. For those that don't try this room workout.

- Body weight squats: 12 - 15 repetitions.
- Jumping Jacks for 30 seconds.
- Body weight lunges.
- Jumping Jacks for 30 seconds.
- Push ups.
- Jumping Jacks for 30 seconds.
- V-ups
- Jumping Jack for 30 seconds.

With these simple six tips you will be sure to keep those unwanted pounds off this vacation! And, who knows, you just may end up experiencing that adrenaline as you get home from vacation and just may have lost a pound or two.

However, we want to lose all the extra pounds, not just one or two. Many people start with good intentions and just end up not reaching their goal.

It often isn't the result of the person being lazy. Most of the time, just the wrong approaches: the latest fad diet. An ineffective routine at the gym. The latest exercise gizmo.

It may not be that you are not extending yourself and making the effort, you are just going about it wrong.

Now, consider this. How about, taking control? This is your body and you control it ALL SUMMER LONG! Think of this summer as the summer that you threw fat clothes away! The summer that you strutted your stuff on the beach. The summer that your friends said "WOW!" And, that special someone showered you with compliments.

This is not unattainable. It just takes a bit of reconditioning. This, is where I come in.

For me weight loss is a passion, not a mystery. I have the tools and techniques that are proven to transform your body into the body that you desire.

This will require dedication, however, and hard work. You will sweat and feel sore. And, you will be amazed with the results that you achieve.

Why not give yourself not only a summer vacation but a new body! A firmer, tighter, stronger you!

I am here to help you to do just that! Call or email today and schedule your first workout!

Tougher we will devise a fitness plan that is uniquely designed for you. One that fits your
lifestyle and will bring fast results. Something that you will be able to utilize while on vacation or at home!

For a wonderful tasty treat try the following recipe below~! Packed full of nutrition!

Baked Beans

2 55 ounces cans baked beans
1 1 lb. cubed fully cooked smoked sausage
2 seeded and finely chopped jalapeño chilies
1 tablespoon ground cumin
1 tablespoon chili powder

Directions:

Preheat the oven to 350 degrees. Mix all the ingredients in a large bowl and spoon into an ungreased 4 quart casserole.

Bake uncovered for 45 to 60 minutes.

Enjoy!