How to Stay on Track When You’re Traveling
Are you making travel plans for spring and summer? Be sure to include exercise in your discussions so you can stay active while you’re away.
Of course, traveling can mean a lot of movement just walking through airports and carrying luggage. Some people prefer activity vacations, like hiking or golf. Just sightseeing on foot will keep you moving, too.
Being able to travel is one of the top motivators for being in shape and functional at any age. You worked so hard for so long that you don’t want to be stuck on the couch now just because of low stamina and strength.
We recently talked to Rick Mayo, a member of the advisory board of the Association of Fitness Studios and owner of Alloy Personal Training Center in Roswell, Georgia. As an industry leader, Rick is always on the go – and as he approaches 50, he’s living proof that consistency not only builds health but also allows for an active, fun lifestyle.
Rick loves to travel the world. One of his goals: ride his motorcycle on every continent. (And he’s almost done it.)
1. How can I keep up my exercise while I’m traveling to see family or on vacation?
“There are several options to maintain your fitness while traveling. First, if you are staying in an area that has nearby Fit Body plan on visiting as a guest. If you prefer to workout at home, in the hotel or outdoors, have a coach design something for you to do with limited equipment.“ You can check out my Vacation Boot Camp sets at https://www.southshorefitbody.com/vacationbootcamp
2. Is it important to not miss sessions on holiday? Or can I slack off for a couple of weeks?
“It's important to stay consistent with your exercise as you age. Each opportunity that you miss to maintain your fitness means double the work to return to your same level of fitness. Ugh, I know!
“The good news: It doesn't take much time to simply maintain your baseline of fitness. Just 15 minutes a day of some light strength training and movement can keep you fit and healthy away from home.
“Getting fit is much harder than maintaining your fitness. Investing just a little exercise time each day while traveling will keep you on track.”
3. Hotel gyms are pretty elaborate now, but what if our hotel doesn’t have much? Should I find a local place? Do body-weight exercises in my room? Just get in my steps while sightseeing?
“You can probably find a local place in a city or town. And remember that your body doesn't know the difference between a dumbbell and your bodyweight, so you can always get a great workout anywhere with the right program.
“Be honest about the amount of movement that you plan to do on your travels. Example: If you're planning on hiking in the Alps, you won't need much, if any, structured exercise. If, on the other hand, you plan on eating your way across Italy, you may want to work in some time for some light to medium activity.
“Keep it simple and most importantly, keep moving!”
Remember also to drink plenty of water, get enough rest, and eat responsibly while traveling.
Come in and tell us about your travel aspirations, and we can help get you in shape to get the most out of your trips – and out of daily life. Learn more at www.southshorefitbody.com
How You Can Beat Higher Risks of Heart Disease and More
February is both American Heart Month and African-American History Month.
Heart disease is the No. 1 killer of Americans. The Centers for Disease Control and Prevention reports.
Stress associated with poor health habits adds to that, the American Heart Association says.
Exercise and diet are key to battling those troubling statistics, beginning with weight management.
“Obesity and fitness are very important to all races and genders," Dr. Carl J. Lavie told WebMD. "we need even greater attention not only to reducing weight, but in improving fitness. The two go together but are separate, too."
Some experts say the problem stems from socio-economic factors. Those can include schools that don’t provide much physical education and nutrition, a lack of access to fitness facilities, and a fear of safety while exercising outdoors.
The Department of Health and Human Services provides health tips that include useful information about obesity and diet.
To lose weight and keep it off, aim for 300 minutes of moderate-intensity aerobic activity per week. This means things like walking briskly or gardening. Then, when you’re able, add running or aerobic dancing. And include some form of resistance training at least twice a week to keep your muscles strong.
Community support is helpful, too. Please talk to us about any concerns, and we will help you get (or stay) on the right track. If you are over 50, then consider checking out our Fit Body Functional Program (www.southshorefitbody.com/fbf)
Healthy Recipe, Quinoa Cakes
These are packed with nutrients and protein. They’re good with a side salad for a complete dinner.
3 sweet potatoes, peeled and cut into spears
1 cup uncooked quinoa
3 cloves garlic, minced
6 ounces Gruyere or Parmesan cheese, shredded
2 tablespoons finely chopped fresh parsley
1 teaspoon salt
¼ teaspoon ground black pepper
¼ teaspoon nutmeg
2 tablespoons olive oil
Heat oven to 375 F. Place the potatoes on a greased baking sheet. Bake for 45 minutes or until potatoes are completely soft. Meanwhile, cook quinoa according to package directions; set aside to cool.
In a large bowl, combine cooked potatoes, cooked quinoa, eggs, garlic, cheese, parsley, salt, pepper and nutmeg.
Heat 1 tablespoon of olive oil in a large saucepan. Form half of the quinoa mixture into ¼ -cup patties and place in the pan; cook until cakes are golden brown. Place cooked patties on a baking sheet. Repeat process with remaining oil and quinoa mixture. Bake cakes in the oven for 5 minutes to ensure they are heated through.
Nutrition info per cake (makes 14 cakes)
Total fat 7g
Saturated fat 3g
Trans fat 0g
Monounsaturated fat 3g
Total carbohydrate 10g
Dietary fiber 1g
Total sugars 1g
From the Mayo Clinic