Stay Fit on Vacation-Fit Star Workout

The fun continues as we start our second week at South Bethany Beach Delaware. Today hubby Bob and I started our day with a Fit Star workout. If you haven’t heard of Fit Star it is a Fitness app you can use on your phone, iPad, computer or other devices. It gives you access to so many workouts. It is hosted by former NFL player Tony Gonzalez. We did a 20 minute body weight workout. I had never done it before and I really liked it.

We hung out and waited for our daughter Marla and her fiance Tony to arrive. After we got them settled in, we headed for the beach. Now we have a house full of younger generation and they are not all into working out in the traditional sense, but they do like to be active on the beach.

Today it was paddle ball…


…and for some reason Dan and Nate like to dig big holes in the sand!

Here’s the video..

Stay tuned for more adventures, brought to you by #TravelFit2014

– Posted using BlogPress from my iPad

Stay Fit on Vacation-Ride a Bike!

This is my third blog post brought to you by the Aria Hotel in Las Vegas who are sponsoring #TravelFit2014. The folks there have inspired me to blog about how we are staying fit while on our vacation to South Bethany Beach, Delaware.

On Wednesday afternoon, hubby Bob drove down and joined us here on South Bethany Beach. He brought a bunch more exercise equipment (kettlebells, a yoga mat, and his TRX) so now we can do a few more moves in our circuits and we rented bikes to use for next week. There is a bike path all the way up and down Highway 1. We want to ride to shops and restaurants. The bike rental place brought us brand new bikes and they are nice!


This morning we did a twenty minute full body circuit and then headed out on our bikes for Bethany Beach. When we got there we ate at the Penguin Diner for breakfast. I had the “Trainer”, which was egg whites, spinach, mushrooms, a whole wheat pancake and a little dish of yogurt. Yummy and healthy but so much food! I went light for lunch.


We came back and went to the beach. We have had the most beautiful weather so far. I hope it continues for our next week. I didn’t actually take part in this activity, but it looked like a workout. Dan planned out an octopus to make in the sand and spent about an hour shoveling sand to make it. I would have never thought of shoveling the sand away to make the legs. It must be his engineer’s mind that came up with it.


Tomorrow we plan to ride to Fenwick Island. I’ll take lots of pictures!

Stay Fit on Vacation-Walk on the Beach!

It’s Tuesday on South Bethany Beach and I’m still staying fit while on vacation. I decided to post these blogs after reading about the “Hotel Hike” at the Aria Las Vegas. It’s a combination fitness hike and orientation to the hotel and all it has to offer. It’s all part of #TravelFit2014

This is a brand new place for our family vacation, so it’s a lot of fun to explore on foot. Today I took a two mile hike up the beach. I was surprised to find that there is a long stretch of undeveloped coastline between South Bethany and Fenwick Island. It kind of felt like I was the only one on the beach. It was nice to be out in the cool of the morning too.


After 20 minutes one way I headed through the dune path to highway one. Do you know what this is?


It’s a fire-control tower used during World War 2 to spot and shoot German surface ships along the Delaware coast. There are several still standing today. Thankfully, they were never used to fire on any ships. The Germans decided against a coastal assault.

There were also some beautiful native wildflowers growing nearby.


After I came back from the walk, I did another 12 Minute Athlete workout. This time it was all bodyweight. Now it’s time to hit the beach!

How to Stay Fit on Vacation

Recently I was invited by Jennifer Whitehair (she promotes vacationing in Las Vegas and it sounds like there is tons to do there besides gambling and going to see shows on the strip) to blog about staying fit on vacation. It’s a part of #TravelFit2014. She contacted me right before I was headed to South Bethany Beach Delaware.

We have been going to Sunset Beach, NC (and loved it) for years. This year all of our young adult kids have jobs that don’t mesh too well with traveling 12 hours away so we decided to bring the party North.

This is a perfect time for me to explore what kinds of fun things I can do to stay in shape while I enjoy the shores of South Bethany for two weeks.

June 15 was our first full day here. I decided to try some Yoga on the beach. I have my P90X Yoga X pretty well memorized so I just walked down the beach access and gave it a shot. It was great gazing at the ocean while doing my sun salutations. I felt very relaxed after about an hour doing Yoga in the wind and salt air. Sure beats my basement home gym!


Today my sister and I took a two mile bike ride up highway 1 to Bethany Beach. There is a bike path that runs parallel to the road. We were able to park the bikes and walk around, check out the shops and restaurants, and walk the boardwalk a bit. It was a beautiful day for it! On the way back DelDot had a bike safety station and installed free lights on our bikes. Thanks 🙂

When we got back to the beach house, I decided to use my 12 Minute Athlete app on my smartphone to get some resistance exercise. This app is great for traveling and it only costs about a dollar so the price is right. You just put in how long you want to work out (12 or 16 minutes) and what equipment you have and it creates a workout for you. If you don’t like it, you just shake it and it creates another one. Since it didn’t have resistance bands as an option for equipment, I had it create a bodyweight workout and substituted 2 band exercises for two bodyweight exercises. I just went under the beach house in the shade. Who needs to spend extra money to go to the gym?

Take a Hike in Central PA

It’s finally summer after a brutal winter.  Everyone is ready to get outside.  If you have been treading on the treadmill or hiking up the stair climber all winter, you may be ready to get outside and put those muscles to use on a hike in the great Central PA outdoors.

Memorial Day weekend my friend Steph and her hubby took a hike in Ricketts Glen State Park. It was a beautiful weekend and she got some great pictures she shared with me.

Steph and hubby in Rickett's Glen
Steph and hubby in Rickett’s Glen

If you’re not sure where to hike or how to get started, check out PA Hikes. It has information on 28 different hiking trails, and a link to hiking clubs, maps books and trail guides.  The trails are divided out into backpacking trails and day hike trails.  Each trail has a narrative written by a hiker who has completed the trail.

If you decide to do more than a day hike, you will probably want to get in hiking shape. Here’s a four week workout plan to get ready to do a backpacking trip. You could even turn your pre-hike workout into a fitness challenge!  Click here to get point tracking sheets and directions to get started.

 

A Workout You Can Do Anywhere

Hubby and I recently went on a trip to Key West (ahhh!) It was the middle of January. The winter where we live was HARSH this year.  We didn’t want to spend any time inside if we could help it.  I designed this workout to do outside in the courtyard of our hotel.  It overlooked the ocean (again ahh!). This one required no equipment and you can literally do it anywhere.  Take it with you on your next vacation, or just to your backyard. Comment below and let me know where you did the anywhere workout!

If you like this workout you might also like the “Get Consistent Challenge”.  Click here to get everything you need to run your own challenge with your friends.

PS:  This is my very first try at making an infographic and my link doesn’t work.  Here’s the video link if you need it.

anywhereworkoutinfogr



You Have Options If You Suffer Chronic Pain

The FDA recently announced that it will approve a new painkiller that is 10 times more potent than Oxycontin.  Really?  Is that what we need FDA? In a country where deaths from prescription pain killers rose from 4,000 in 1999 to 15,000 in 2008? Should we really drugsusamake it even easier for people suffering from chronic pain to add a debilitating addiction to their list of problems?

If you suffer from chronic pain, you need to know that you have several alternate options to manage pain that don’t involve addictive drugs.  Keep in mind, there is a time and place for strong drugs to manage pain, but pain is a symptom of a bigger problem. Painkillers simply mask the symptoms.  This is far from a comprehensive list, but if you haven’t tried some of these alternative methods of pain management do some research. Try one in place of, or in conjunction with a more traditional treatment plan.

  • Yoga has been shown to be effective in treating low back pain. Yoga can strengthen weak muscles, increase flexibility and increase oxygenation to body tissues.
  • Meditation helps patients face the pain and then release it.  Meditation can then help the patient take the focus off the pain and shift focus to something more pleasant.
  • Accupuncture is somewhat of a mystery to Western medicine.  It works for dental pain after surgery, menstrual cramps and pain caused by fibromyalgia.
  • CBT (Cognitive Behavioral Therapy) can train your brain to think differently about chronic pain. Negative thoughts about pain can cause stress and anxiety which actually increases the pain. CBT helps to decrease it.

Click here for more resources on alternative treatments for pain.

How do you deal with pain when you experience it?  Do you have any tips to share? Comment below!

How Do I Stay Motivated to Eat Healthy and Exercise?

Since becoming a personal trainer, I hear this from many of my clients: “I know what I changeblvdshould do.  I know what I should eat.  I know that I should exercise regularly but I just don’t do it.  I don’t know how to stay motivated.”  When it comes right down to it YOU are the only one who can make the choices for a healthier lifestyle.  The trick is to take the “willing mind” and turn those thoughts into actions.

First and foremost, if you are eating poorly and living a sedentary lifestyle you will not be able to change overnight.  If you think about it, you probably got to that point gradually (perhaps over a number of years) and you won’t go the other way in a heartbeat.

  1. Pick your one most unhealthy habit.  Maybe you drink soda at every meal. Work on changing that habit gradually.  Should you pick a “give up soda” day and quit cold turkey?  NO!  You will probably feel deprived, give up in a few days, beat yourself up for failing and not try it again for months.  Instead, pick the meal that you could most easily swap out a soda for a glass of water, and then do it.  Don’t change anything else about your diet until you start noticing results from that action.  Now, swap another soda for water and repeat. Write down what results you are seeing (more energy, a small loss on the scale, better sleep). Refer to this list if you start to waver.
  2. Add some exercise.  If you are a total couch potato, are you going to go to boot camp?  Again, NO.  Add some light exercise.  Fifteen minutes each day is fine. Walking is fine.  The important thing is to set that time aside and DO IT. When it starts feeling easier and when you start seeing benefits, add a little bit more.
  3. If you mess up, that’s all it is.  The next day you get a clean slate and you get back to business.  It is not time to give up and go back to the “old you”.
  4. Get someone else to hold you accountable.  Tell them what your goal is and ask them to check in with you at regular intervals. It’s a lot harder to blow off your workout and eat six donuts if you know you will have to tell your accountability buddy it happened.
  5. Try something new.  It’s always fun to try something different and it can keep you motivated.  Find a cookbook full of healthy recipes.  Cooking Light’s Complete Meals in Minutes is a great place to start.  Ever tried Yoga, kickboxing, Zumba, kayaking or circuit training?  The list could go on and on.  Sign up for a class or find a good DVD.  Just remember to build up to this kind of exercise (see #2)
  6. Make it social. Share your experiences (both successes and setbacks) with others.  Find a workout partner, post about your journey on Facebook or on your blog, start or join a support group, take some healthy meal prep lessons.  There’s nothing better than getting healthier except making new friends while you get there.
  7. Challenge yourself.  You may not think you will be able to ever do a push-up from your toes or run a whole mile, but if you take it one step at a time you CAN! When I did 90 days of P90X the thing that motivated me the most was seeing my ever increasing number of repetitions on my chart as the days went on.  Check out challengeloop.com to find a challenge that will keep you going!

Research shows that if you do something for 30 days, it becomes a habit. If you trade that ONE soda for a glass of water and continue for 30 days, you will soon wonder why you ever wanted a soda. Before you know it, you won’t want any other beverage but water and all that soda and extra calories will be a distant memory.

Now I will challenge you! Post the one unhealthy habit you would like to change here. What is your plan is to change it?  Tell me.  Putting your goal and your plan in writing makes it real and that’s motivating too!

Pinterest No Equipment At Home Workouts

Here’s my daughter’s first in a weekly series of blog posts.  Enjoy!

Marla’s Fitness Corner – Week of June 17

Last week Sue (my Mom!) posted that I would be writing a weekly blog about doing a Couch to 5k Program. It’s true that I found a free Couch to 5k Trainer app in the Apple app store. I did the first few days of the program and really enjoyed it, but I’ve realized I’m not going to be able to run seriously until I get a pair of good running sneakers (very important everyone! Don’t run in a bad pair of sneakers. It’s a good way to hurt yourself). I’m planning on going to True Runner, a store specifically for runners, to get fitted for the right pair of sneakers in the next week or two, and then I will begin blogging about the awesome Couch to 5k program.

In the meantime though, I thought I’d blog about another great way I like to keep fit – Pinterest Workouts! If you’ve never been on Pinterest, you’re missing out. It’s a social media site based around “pinning” photos that link back to all kinds of cool websites. You can pin recipes, outfits you like, house decorating ideas, pretty much anything you can think of! My favorite thing to pin though is different workouts that you can do at home with minimal equipment or no workout equipment at all. You can find workouts to work your whole body or to focus on a specific problem area.

Let me give you an example. Lately I’ve been feeling a little flabby in the love handle region. So I found a workout on Pinterest with exercises that focus on burning away your love handles.  Here is the workout:

It may not look like a lot, but I was sweating bullets! I chose to repeat the workout twice, but you can choose to do a Pinterest workout however many times you want. Another thing I like to do is find two short workouts for the day and do them together. Tonight I did the ‘Lose Your Love Handles Workout’ as well as this, a workout called “I love My Arms”:

The only equipment that you need for this workout is some sort of weight for the bicep curls, but if you can’t find one, you can just skip that step! That’s what I love about Pinterest workouts, you can take parts of different workouts and customize them to fit what you want to do for yourself.

You can see all of my workouts pinned to my Fitness board on Pinterest here: http://pinterest.com/marlak91/fitness-and-motivation/

Use these workouts to start your Pinterest workout regimen, or else create your own Fitness board on Pinterest!

Working out is great, but you have to eat smart too.  You can get 7 quick, healthy, kitchen tested recipes here.