Exercise On Vacation- No Excuses!

posummerMost of us enjoy group fitness classes because, lets face it, exercising alone isn’t nearly as much fun! At classes we get to connect with friends and fellow exercisers, many of whom motivate us to push ourselves a little bit harder. Being accountable also adds to the benefits of group fitness; it helps when we have a specific time and place to show up to!

This might partially explain why many of us slack off our fitness regime during the summer months. It’s ok to take a week off here and there but months at a time will only make it more difficult to return to our workouts in the fall.

If we devise a plan to stay on track we’re more apt to stick with it. Even a simple 30 minute workout that incorporates cardio and strength training will keep us fit and strong when we’re away from home.

Knowing you’ll be getting up in the morning to exercise will keep you mindful of what you’re eating and drinking the night before too!

Here’s a simple workout anyone can do..almost anywhere. Start with the basic plan and mix it up by reversing the order of the exercises or adding a second round of the strength moves.

Do this type of workout two or three times a week. Everybody’s “run strong” is different. Be sure to challenge yourself for maximum benefits!

Screen Shot 2015-07-15 at 4.06.26 PM

Don’t Be Afraid Of Fat!

healthyfatsDo you ever find yourself starving in the afternoon even after you’ve eaten what you considered a healthful lunch? Chances are you may not have included enough healthy fat in your breakfast and lunch so your body is feeling the need to replace it’s sugar stores.

Our bodies can burn either sugar or fat for fuel. Most of us have plenty of fat stores to burn but since we also have ample glycogen stores that we constantly replenish our bodies rely mostly on sugar for primary fuel.

When our diet consists or predominantly vegetables and healthy fats though, our body learns to burn more fat.

For the past 50 years or so we have been led to believe that all fat is bad for us including saturated fat. Most medical and health authorities now know this to be untrue.

In fact healthy fats should be included as part of our daily healthy diets.  Healthy fats provide important health benefits and keep us feeling full and satisfied for several hours. Those who try to avoid fat (because they think it will make them fat) often times feel hungry and tired all day and may find themselves gaining weight. Instead of reaching for low-fat snacks, crackers, chips or sweets next time try a handful of nuts, 1/4 of an avocado or some plain yogurt (not fat-free) with a few berries. You’ll be amazed how much better you feel and you might even remove a few unwanted pounds!

Best Fats For Good Health

Avocado- High in monounsaturated oleic acid, a heart healthy fatty acid. Provides Vitamins K, C, B5, B6 and E. Also a good source of folate and potassium.

Coconut oil- Has special fats called medium chain triglycerides. It has been shown that breaking down these types of healthy fats in the liver leads to efficient burning of energy and can increase energy expenditure.

Olive oil- Contains monounsaturated fat which helps fight against inflammation. In studies olive oil has proven to be the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease.

Grass-Fed Organic Butter- Is particularly rich in Vitamin K2, which can have powerful health benefits.

Nuts- It’s true nuts are high in fat but eaten in moderation they will not make you fat. Nuts contain a good balance of protein, healthy fat and fiber. Don’t go overboard; if you have a tendency to binge on nuts be very careful to count out a serving size and put the rest away!

The bottom line: Eat healthy fats to keep you healthy. Choose your fats wisely and don’t be afraid to eat them every day!