Summer Fitness Tips!

Summer Fitness Tips to Keep the Pounds Off!

• Food and Beverage choices (80%)
• Keep the fried foods, fast foods and red meat to a minimum.
• Look for words like: blackened, grilled, & roasted.
• Go for fruit instead of refined white flour baked goods.
• Eat lots of greens. They fill up half of your medium sized plate.
• Ask for a doggie bag to put half of the meal to go. Or share with a companion.
• Alcohol is basically liquid carbs and over 2 beers is illegal to drive! 
• Not a good idea on a family vacation!
• 1 oz. of alcohol is 80 - 100 calories
• Drinking alcohol not only gets you drunk, but it also dehydrates.
• Keep hydrated with water!
• In the hot sun without water can lead to dehydration and heat exhaustion.
• Teas and coffee are also diuretics! 

Activity Level (20%)

Just a reminder: The less activity you do without making proper food choices, the more weight you will gain.

• Just because you are on Summer vacation doesn't mean you stop taking care of your health. 

• Keep the cardiovascular training going!
• Walk, jog or run on the beach
• Ride a bicycle or mountain bike 
• It will make you feel like a kid again
• Play volleyball at the beach or regular outdoor activities.
• Resistance training is also just as important!
• The more muscle you retain the stronger immune system you will have with proper nutrition
• Most hotels and resorts have small fitness rooms with Tvs!
•  Resistance bands are great for traveling
• Calisthenics: Body weight exercises
• Pushups
• Wall Static Squats
• Superman
• Single-leg stiff-leg deadlift
• Inclined Plank
• Single-leg calf raises

Falling off the band wagon for too long will make it very HARD to get BACK ON TRACK. You will have to grow through the soreness and stiffness all over again! Why go through that? I'm a bodybuilder and post contest we usually take 1 - 2 weeks off to heal from the extensive resistance training from the contest prep. However, I can only stand taking 1 week off. I get very sore once I start training again. I can only imagine 2 whole weeks off!