Going on vacation is a summer essential. Whether you’re surrounded by palm trees or mountains, there are plenty of ways to stay active and have a healthy vacation wherever you’re venturing to.
Just because you’re away from your home gym or Thrive Fitness Atlanta for the week doesn’t mean you have to lose sight of your goals and diet. Here are a guidelines to stay active on your next healthy vacation:
Walk Wherever You Can
If you’re staying downtown, try walking vs. driving to where you need to go. This allows you to burn extra calories, get some cardio in, soak in more of the sights and culture, while saving some money on an Uber. When you can’t spare the time to visit the local gym or park to workout, walking is a sufficient alternative. Just because it may not be as intense as your typical routine doesn’t mean it’s not beneficial. According to Livestrong, walking at an average pace can burn up to 200 calories an hour. When you’re busy exploring a new city, you can rack up thousands more steps than you would at home. Even just at your hotel – taking the stairs instead of the elevator can make a huge difference. Those extra burned calories count when you want to indulge on the local cuisine (go for it).
Take Active Outings for a Healthy Vacation
Whether you’re traveling to a small town or big city, there’s always something adventurous to do. Experience your destination by active means – hiking, swimming, biking, rafting, jogging, and more. These activities are often offered in the form of group tours – making them even more social and enjoyable. Catch a glimpse of the area’s breathtaking views while still challenging your body. If you’re on your feet for most of your excursions, you don’t need to worry about being away from the gym. Getting a workout in on vacation doesn’t always have to be in the hotel’s gym – it can be a part of the vacation itself.
Adventures are always calling, so whether you’re at traveling or not – here’s how many calories that those adventures can shed for men (M) and women (F) in just one hour:
- Climbing: 899 (M), 774 (F)
- Kitesurfing: 945 (M), 814 (F)
- Canoeing: 572 (M), 493 (F)
- Horseback Riding: 327 (M), 279 (F)
- Mountain Biking: 694 (M), 594 (F)
- Surfing: 258 (M), 222 (F)
- Skateboarding: 408 (M), 352 (F)
- Swimming: 490 (M), 422 (F)
- Yoga: 387 (M), 281 (F)
Research Your Amenities
Hotel fitness centers aren’t ideal, but they’re better than nothing. Even if it’s just a treadmill and a few dumbbells, you can still scrap together a quick workout after your day of sightseeing. Those gyms don’t have personal training or a Body Fat Scanner – but they’ll still burn some calories. If there’s no fitness center, ask the front desk for local gyms they may have guest passes to or try some laps in the pool. Keep an eye out for common fitness events in the area you could fit in your itinerary – like 5k’s to free yoga at the local park.
Try Intermittent Fasting (IF)
Even if you don’t normally follow the popular fasting trend, vacations are a good time to start. Without a kitchen – you’ll usually be forced to resort to oversized restaurant portions. Don’t worry, IF won’t leave you feeling sluggish and unprepared to enjoy your healthy vacation – IF will actually improve your energy levels. This calculated change to your diet will allow you to indulge a few meals, while still not falling completely off the wagon. However, IF is not an excuse to overindulge on excessively fat-dense foods. It’s simply a tactic to keep your calorie count under control while eating out more often than not on vacation.
Water, Water, Water
Your location may be filled with tempting adult beverages – but too many could offset your goals. That’s why water should be your best friend away from home. Alcohol and sugary drinks lead us to underestimate how many calories and carbohydrates we’re really consuming. Drinking as little as two cups of water can help curb your appetite and keep you hydrated. This hack is useful come time for a carb-filled, high-calorie meal when eating out. When you’re walking from adventure-to-adventure, you’re losing more water than you think. Not fueling yourself with enough water, especially if you’re vacationing somewhere sunny, can cause anxiety, fatigue, and headaches.
Instead of relying on a juice detox after your summer vacation – just make it an active and healthy one. With Thrive Fitness Atlanta’s customized workout program and meal plan prepared by experienced personal trainers, you’ll have resources at your disposal for a healthy vacation – and a healthy lifestyle. Contact Thrive Fitness Atlanta at email@example.com today to create a lifestyle that you’ll carry to and from your travel destination.
Weight loss is all about consistency – in food choices, gym trips, and hours of sleep. Consistent good habits can keep your weight loss steady. Your focus should be on building those healthy habits that will also help maintain your weight in the long run.
However, taking those healthy habits to the extreme can sometimes backfire for weight loss. Some glorified habits that are often promoted by the fitness community may actually be sabotaging your goals.
Here are some habits to steer away from, although they’re made out to be “healthy”:
Overworking yourself at the gym
Too much of a good thing is actually a bad thing – including exercise. Lifting and running every day without rest days can have adverse effects on your weight loss. Overtraining can increase your cortisol level, which can actually cause weight gain. Along with messing up your hormone levels, exercising too much also works up quite an appetite. The more energy you burn, the more energy need to consume. But by rewarding yourself with huge meals after your constant workouts, you may be underestimating your net calorie intake. It’s important to incorporate rest days into your routine for your weight loss, muscles, and mental health. You don’t need to feel exhausted all the time to lose weight.
Skipping meals for weight loss
No, you don’t need to miss out on your morning cereal to lose weight. Researchers found that people who skipped breakfast ended up eating the same number of calories they would have eaten if they had breakfast. They also found people who didn’t eat until midday were less active. So really, it’s a matter of your goals. However, one registered dietician noticed that “breakfast skippers tend to fall short of their recommended servings of important foods like veggies, fruit, lean protein, and healthy fat.” Some people who skip meals – and not just the “most important meal of the day” – end up overcompensating for it and consume more calories during the day, hindering their weight loss.
Weight loss supplements
Some supplements and detoxes are undoubtedly effective for short-term weight loss. However, they may not be the best option if you’re looking for long-term results. For a short time, supplements and other products can decrease blood pressure, blood sugar levels, and cholesterol. But like we said, weight loss is about consistency. The best way to follow healthy diets that will last a lifetime is to base them off real, filling food. With a diet full of fruits, vegetables, and protein, you’re sure to fulfill your optimal calorie intake for weight loss – all while getting the nutrients you need to be healthy in all aspects of your life.
Eating too much healthy food
You heard that right – eating too much healthy food can cause weight gain. Some people end up splurging on processed food because it’s branded as ‘healthy’ – like protein shakes, rice cakes, and more. In reality, any food is healthy in moderation – even your sweet cravings. Contrary to popular belief, having a piece of chocolate or a donut once in a while won’t kill you. Nutritionists suggest adhering to the “90/10 rule”: 90% healthy, 10% fun. Squeezing in three or four cheat meals a week can make your diet more psychologically sustainable without sacrificing any results. In an attempt to shun even the smallest dose of sugar, people often turn to ‘healthy’ alternatives like nuts and granola. In reality, those can end up having just as much sugar and be even more-calorie dense than that piece of chocolate. Moral of the story: just eat the chocolate. Just like one salad won’t make you skinny, one cheat meal won’t make you fat.
Navigating through weight loss can be tricky – but the trainers at Thrive Fitness Atlanta are here to guide you through it. With personal training and nutritionist services, our staff of experts offers the knowledge you need to build healthy habits and avoid unhealthy ones. Email firstname.lastname@example.org today.
Fitness Goals: How Much Exercise Is Right For You?
The ‘right’ amount of exercise for you can depend greatly on what you’re hoping to accomplish. Someone who is overweight and trying to shed pounds, for example, will probably have to exercise differently to a thin person whose aim is to build muscle, but less than someone in marathon training. Most of the studies have shown that the more exercise you do, the better you are. A minimum of 30 minutes per day is the advised amount of exercise for everyone, no matter your age or gender.
Goal: Staying Healthy
Recommendations issued by the Institute of Medicine, an independent group that advises the government, urged at least an hour of moderate exercise a day for optimal health. Regular exercise prevents loss of muscle and bone mass which can result in a deterioration of physical function and frailty. Working out will increase your physical stamina, decrease your chances of osteoporosis, improve your heart and lung function. Exercise can also reduce the risk of depression and memory loss, prevent and regulate diabetes, boost your mood and metabolism, and so much more.
Goal: Losing Weight
Half an hour a day of moderate activity simply won’t work for this goal. To shed the extra pounds, it’s necessary to tap into the body’s stored fuel source – fat – by eating less, eating healthier, and exercising more. How to properly adjust your diet and exercise will depend on various factors, including your current weight, diet, and metabolism.
Goal: Training/Body Sculpting
Weight training is key to developing that ‘sculpted’ look. How much exercise you need to burn fat and look fitter will depend on your metabolism, weight, diet and just how toned you want to be, but it will be a more intense workout in order to achieve dynamic results.
Goal: Improve Athletic Performance
Looking to dominate the game? Athletes become elite athletes by dedicating serious time at the gym and on the field or court! Overall, athletic training consists of exercises to build muscle, gain speed and improve agility — and vary greatly based on your sport: whether you play football, lacrosse, basketball, hockey or track. Understanding the balance of athletic training, gym time, proper diet and ample rest is essential to be a top athlete in your sport.
At Thrive Fitness, our certified personal training team consists of specialists in professional sports to bodybuilding, or obstacle course training (American Ninja to Spartan Race) and total body transformation. Whatever your goal, we will match you with the best elite trainer to help expertly accomplish your goals.
Top 5 Workout Mistakes You Don’t Know You’re Making
Get a more effective workout and faster results by ensuring you aren’t falling into these bad habits.
Over 85% of people are making at least one of these mistakes which can result in injury or undesired results!
Here are the top 5 workout mistakes you want to make sure to avoid:
Not Warming Up & Cooling Down
You are working out- that’s great! But are you warming up and cooling down? Up to 85% of people who exercise alone are failing to warm up and cool down before and after the workout. While being one of the most important elements to a workout regimen, it also one of the most forgotten. Cold muscles just don’t react the same way to exercise and can lead to injury, so spend a few minutes to warm up before you exercise. After your workout, stretching your muscles helps them repair faster, so you can build strength, minimize muscle soreness and look forward to your next workout.
Proper form is essential for most exercises. Done incorrectly, virtually any exercise can lead to injury. At best, you’ll end up with inferior results. So, make sure you get some guidance on how to perform each exercise correctly. The better your form is, the more effective your workout will be, and the faster you’ll see results. There’s also a common misconception that heavier is better, but that’s not always so. If you’re breaking form, you may be lifting too heavy. Start with a lower weight and increase it as you notice your body can handle more. Proper form and weight also help prevent injuries.
Not Planning Ahead
There’s no doubt that you feel great after one killer workout, but unfortunately, that one workout won’t change your body or improve your health. Schedule your workouts like appointments, and make them a top priority in your calendar. Consistency is key. Honor the commitments you make to yourself. If you decide to workout on Mondays, Thursdays, and Saturdays, schedule it in your calendar and get it done. Read our ways to combat your excuses next time you’re feeling drained, tired, sore or lazy.
Feed Your Growth
After you put your muscles through a particularly grueling workout, they need protein to rebuild. Plan your post-workout meal accordingly, and make sure it includes enough protein to support muscle recovery. One option is to drink a healthy protein shake after your workout, however, a healthy diet is paramount, (supplements are useless against a bad diet). Make sure you have a solid diet of lean meats, veggies, whole grains, and a lot of water before you start thinking about muscle gainers, pre-workouts, amino acids, and creatine. The quality of food you eat impacts your physique far more than a cocktail of powders.
It’s important to take a break between sets, but don’t let your body cool down too much. How long you rest between exercises is completely dependent upon your goals and your individual workout. For instance, heavier workouts may require a few minutes between exercises, whereas workouts designed to strictly increase size should feature shorter rest periods. Depending on your goals, rest periods should be between 30 seconds and 3-minutes.
Workout smarter for optimal results! Thrive Fitness is comprised of many of the most elite trainers in the Greater Atlanta area who specialize in body transformation, weight loss, muscle development, body sculpting and athletic performance. Teaming up with on-staff nutritionists, and Thrive Fit Meals and the most advanced body scan technology available onsite, Thrive Fitness is your overall solution to total body health and fitness.
Workout Excuses –
Everyone wants a better body. Everyone wants to maintain or improve their health and level of fitness. However, when it comes to putting desires and words into action, it’s amazing the amount of reasons people find to not follow through. Finding motivation can be difficult, but always remember that once you start, you’ll feel so much better and you’ll be glad you started.
Do something today that your future self will thank you for!
In the meantime, let’s combat the top 15 workout excuses:
Workout Excuse #1:
“I’m too tired”
Fact: Exercise increases your energy levels.
Yes, you may feel tired and drained now, but the body is boosted with endorphins and pumped full of adrenaline less than 6 seconds into your workout. No, it’s not a miracle- it’s science. This natural increase in energy levels also leads to a better-quality of sleep so you can wake up the next day feeling completely rejuvenated and energized. The key is to stay active and don’t let yourself rest and relax too much after work as your body associates this ‘wind-down’ routine as rest. Instead, why not try driving straight to the gym after work, or go first thing in the morning when you wake up. Remember to focus on the benefits of how you will feel afterwards!
Workout Excuse #2:
“It’s too hot”
Fact: Gyms are airconditioned.
Huh, imagine that. You can cool down from the balmy heat in a clean and airconditioned facility while working on your fitness. Yes, you will sweat while you exercise but this is the good kind of sweat that you want- this sweat is burning fat, toning and sculpting your body and making you into a better version of yourself. Completely different to being a sweaty blob on your chair or sitting at home with the aircon on winter temps.
Workout Excuse #3:
“It’s too cold”
Fact: Activating your muscles creates heat.
As soon as you start exercising, your body increases the blood flow to your system and builds up your heart-rate. This, in turn, leads to a rise in body temperature which will produce sweat to cool you down. Feel that burning in your muscles? Taking off that sweatshirt? I bet you’re not feeling cold anymore and you’re only mid-way through your warm-up!
Workout Excuse #4:
“It’s too difficult”
Fact: You’re not expected to squat 100lbs or run a marathon.
It’s amazing how many people think you must lift heavy weights when you’re at the gym, or run on the treadmill for an hour. Truth is, you don’t have to lift any weights if you aren’t comfortable to, and you don’t even have to go on the treadmill at all! There are hundreds of exercises and variations to choose from to suit you and your needs. Sure, some of these exercises are challenging but you start small and build your way up. No one expects you to push beyond your limits.
Workout Excuse #5:
“I’m too busy”
Fact: You can always set time aside for things that are important to you.
Oh- you’re hungry? I’m sure you set time aside to go and get some food and eat it. Your friend’s party- I’m sure you set time aside to get ready and look good before taking the rest of the night off to go and have fun. The truth is, everyone is busy. No one really has enough time in their day to do all the things they want. Which is why you need to make time. A one-hour workout equals 4% of your total day, and you deserve that “me” time. If it is a priority to you. then you will find a way to schedule it in even if you have to set the time back a little or go somewhat earlier, Your schedule may not be consistent, but the fact that you have designated a time period is the most important step. After all, it’s your health, and your future, so don’t neglect yourself.
Workout Excuse #6:
“It’s too expensive”
Fact: Can you really put a price on your health?
Did you know that people who exercise regularly are sick less often? Exercise isn’t just about looking great- it’s also about your health. Research has proven exercise on a regular basis can reduce your risk of illness and disease, improve your memory and immune system, keep bones strong, help to elevate your mood and combat depression… and so much more. The price you are really paying for at a gym is the motivation, encouragement, technique, and development that you may not get compared to going at it alone. Besides, the gym has all the equipment you need at a fraction of the cost.
Workout Excuse #7:
“I don’t know how”
Fact: Everyone starts somewhere.
You are never expected to approach gym equipment and know exactly how to operate it or know the proper technique the first time. In fact, exercise equipment varies from gym to gym, with brands building machines differently. Your personal trainer will walk you through proper technique and use of each machine. When you’re on your own, read the posted instructions and guidelines printed on the framework, or you can always ask for help. Asking for help one of the better ways to have someone more expert give you the best advice and tips, even if you are just asking for proper form and technique. Never be afraid to ask. Knowing the answers will improve your confidence and your workout. Getting proper instruction is just an arm’s reach away.
Workout Excuse #8:
“I’m not motivated”
Fact: Everyone has a motivation.
Take a picture of yourself now. Go on. Wearing your underwear, click that photo button and tell me what you see. Have you put on or lost weight? Has your skin aged? When was the best you ever looked? Where do you want to be body-wise? Have you felt your energy deteriorate or is it gone already? Have you noticed your immune system weaken? Are you getting quality sleep? Are you finding it a little difficult to do things you used to? Exercise isn’t just about looks. It’s about health. It’s about fitness. And there’s a stack of reasons to motivate you. Even though these reasons may not be so noticeable now, it’s usually when they get noticeably bad that you start to pay attention. Keep this photo on your phone, in your locker, in your car, next to your television- anywhere it will motivate you to get up and get out! Take photos of your progress too. Everyone exercises for different reasons and different motives- what’s yours?
Workout Excuse #9:
Fact: The gym is a safe and welcoming place to everyone.
Everyone is their own harshest critic. Not only do people come to the gym to maintain a healthy body, but they are usually also working out on their own problem areas. Everyone is at a different level of fitness and everyone has different goals. Don’t feel like just because the person next to you is lifting a certain amount or doing so many reps that you should try to compete or do the same. Focus on you and your limitations and try to beat those- not what someone else is doing. There is no expectation of fitness stage versus your age or weight, so don’t be intimidated by others- you don’t know their story so it’s not fair to compare.
Workout Excuse #10:
“I look terrible”
Fact: The gym isn’t a beauty parade.
Leave your insecurities at the door when walking into any gym. So what- your hair is a mess, you have a giant pimple on your face, your skin is pasty because you haven’t tanned, your gym clothes aren’t from the latest designer- what has any of that got to do with working out? You aren’t expected to look your best at the gym. You are, however, expected to build your best self. Focus on your true goals- work out, improve, hit those targets and achieve those objectives. The thing is, it will take time- you won’t gain magical results overnight, but you will feel the benefits after each session.
Workout Excuse #11:
“I’m too old”
Fact: You’re never too old to start exercising.
In fact, the best time is now. Exercise prevents loss of muscle and bone mass which can result in a deterioration of physical function and frailty. Working out will increase your physical stamina and functionality, decrease your chances of osteoporosis, improve your heart and lung function, reduce the risk of depression and memory loss, prevent and regulate diabetes, boost your mood and metabolism, and so much more. In fact, we can’t think of any reason not to start exercising!
Workout Excuse #12:
“I hate going alone”
Fact: You don’t have to.
If you can’t convince a friend, colleague, partner or family member, why not try befriending someone at your gym? If that fails, one of the most effective results come from a personal trainer. A personal trainer is your support system, your friend that is dedicated to helping you achieve your goals and will ensure you don’t skip leg day.
Workout Excuse #13:
“It’s so boring”
Fact: So is sitting around.
What are you doing when you go to the gym? How can you find it boring? With hundreds of exercises, a variety of equipment machines, fitness classes to appeal to everyone- it’s so difficult to feel bored unless you just aren’t challenging yourself or varying your routine enough. In which case, congratulations, you get to step it up a notch to the next level! We also suggest you reevaluate your motivation and find a supercool playlist of music to work out to, to get you pumped for your next training sesh!
Workout Excuse #14:
“My back/arm/leg hurts”
Fact: Proper exercise actually reduces pain.
An inactive lifestyle can lead to back, muscle and joint pain. Exercising with incorrect technique can also cause injury. The best thing you can do is learn the proper way to execute an exercise and work out from there. Your personal trainer can show you ways to reduce chronic pain and adapt your workout plan depending on your injury. The most important thing is to keep moving!
Workout Excuse #15:
“I look okay already”
Fact: Looks are only skin-deep.
Do you know what’s really going on inside your body? You may look fine on the outside but we exercise for so much more than looks. Besides, if you don’t maintain those looks, it will fade. Exercise is important to maintaining and improving our health with so many wonderful benefits like; a better night’s sleep, reduced risk of illness and disease, improving your memory and immune system, keeping bones strong and a great posture, building muscle mass and flexibility, increasing endorphins which will result in more energy and an elevated mood,… just to name a few! Ask about the latest body scan technology to see what’s really going on inside your body and create an action plan.
So the next time one of these excuses crosses your mind, remember to combat these excuses with our motivating facts and get your legs moving to that gym! We hope to see you soon.