5 Tips for Working out on Vacation

February 15, 2019 by 15 Comments

Ah, vacation. A great time to connect with family and friends, eat amazing food, and go somewhere new. Luckily, you can do all of these things and also not forget about your health and your workouts. Here are 5 tips for working out on vacation that have worked for me over the years. I leave for a trip in less than two months, so I’m gearing up for my workouts while I’m away!tips for working out on vacation

1.) Don’t Stress out about it. You are on vacation! If you don’t work out as hard or as much, it’s ok! Just do what you can, when you can.

2.) Take advantage of your new surroundings. One of the reasons I love working out on vacation is that it’s somewhere new to run, with new scenery and places to visit. It makes the workout go by faster!

                                          

3.) Mix it up: If you have access to a pool, swim or tread water while your family catches some rays. Or, you could go for a walk and explore a new city, your resort, or the beach. Surf or snorkel in a tropical paradise. Play golf on a new to you course, or make new friends and play beach volleyball.

asics shoes


4.) Check out the hotel gym. Sometimes you will be pleasantly surprised at the nice equipment or a great view out the windows. It makes a difference!

5.) Workout early: Get your workout done before your day starts so then you have extra energy and don’t have the thought of exercise weighing on you all day. Then you can just focus on your family, friends, and creating memories.

QOTD: What is your favorite vacation workout?

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Know Your Dose This Cold and Flu Season

January 23, 2019 by Leave a Comment

This post is brought to you by the Acetaminophen Awareness Coalition’s Know Your Dose campaign and The Motherhood. All opinions are my own.

You may or may not remember, but last year’s cold and flu season was a doozy. I was able to avoid the flu, but my poor husband was not, and my daughter had a couple of colds (daycare life). No one likes to be sick in bed and feeling poorly, so we often reach for medicines to help us feel better wuickly. The great thing about modern medicine is we can ease symptoms these days, but on the flip side, some people don’t end up taking the right dosage of said medicines. The Acetaminophen Awareness Coalition (AAC) is urging Americans to double check their medicine labels when treating cold and flu symptoms to avoid doubling up on acetaminophen.

Research published earlier this year shows that the odds of Americans taking more than the FDA-recommended maximum dose of 4,000 milligrams (mg) of acetaminophen in one day increased 24 percent during cold and flu season. That’s a HUGE amount of people not using medicine properly. So why does this happen? Primarily, this is because more people are using over-the-counter (OTC) combination medications to treat upper respiratory cold and flu symptoms. Acetaminophen is safe and effective for treating fever and pain when used as directed; however, taking more acetaminophen than directed can lead to liver damage. Also, when your child is suffering with a cold or flu and you choose to treat their symptoms with an over-the-counter (OTC) medicine, make sure you always use the dosing device that comes with the medicine. I will admit that especially when Emma Kate was little, I was always nervous about giving her the wrong amount of medicine when she was sick. It can be scary enough when your child isn’t well, but then add in not being sure on the dose, and it’s a double whammy for moms and dads.

If you or your family members get sick this season, follow these four steps to make sure you’re using medicines with acetaminophen safely:

  1. Always read and follow the label.
  2. Know if your medicines contain acetaminophen.
  3. Take only one medicine at a time that contains acetaminophen. Double check, don’t double up!
  4. Ask your healthcare provider or a pharmacist if you have questions about dosing instructions or medicines that contain acetaminophen.

KnowYourDose.org has great resources to help make sure you are giving yourself and your kids the right dose of medicine. So what should you do the next time you are sick, or even as a fitness enthusiants like me, want medicine to relieve aches and pains, double check your medicine labels so you don’t accidentally double up on acetaminophen.

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Healthy Choices for A Fast Paced Life

January 17, 2019 by

This post is sponsored by BabbleBoxx.com on behalf of Healthy Choice

My days are pretty hectic, with multiple jobs, a house to keep up and clean, a four year old to take care of, errands to run, and the list goes on and on. One thing I do NOT have time for is recipes that take forever. I am pretty health conscious when it comes to my eating choices, so I want something with lots of nutrients that will help keep me full and energized through my day.

Lucky for me, Healthy Choice launched four morning Power Bowls to help with my exact meal time predicaments. I love the bowl format, and they are quick and easy, and taste delicious to boot. Each of the bowls contain purposeful ingredients for a good for you meal of leafy greens, proteins, ancient grains and steel cut oats. (yum yum!)

I tried the Unwrapped Burrito Scramble, which is made up of turkey sausage with egg whites, black beans and vegetables served on top of steel cut oats, farro, buckwheat and red quinoa with a spicy tomatillo sauce. I normally wouldn’t have thought to combine all of these ingredients, but it had a great flavor that kept me full until lunch. It had a bit of a kick to it, but I liked it a lot. I was running late one morning (what’s new) and knew I didn’t have time to cook a big meal before an appointment, so this was a great way to fill up with a quick protien breakfast and it fit perfectly in my on the go lifestyle. These would also be perfect for someone who works at an office to take along with them and heat up for a nutricious lunch!

Healthy Choice also launched vegan and vegetarian Power Bowls with bold and exotic flavor combinations, including 10-16 grams of protein and 7-16 grams of fiber in each bowl. Personally, I struggle to get enough protein in my body during the day, so this was a great way to add some in!

I tried the White Bean & Feta Salad – white kidney beans with kale, chard & spinach served on top of brown & red rice, red quinoa and black barley with a red wine vinaigrette topped with feta cheese, dried cranberries & roasted pepitas. Each flavor features a combination of vegetables, legumes and whole grains. A great option for my vegan and vegetarian friends looking for on the go meals packed with nutrients and flavor! I really liked the feta cheese and red wine vinaigrette. Yum yum!

I love that each ingredient matters in Healthy Choice Power Bowls, and all of the bowls have a base mixture of whole grains like red quinoa and whole grain barley, leafy greens like kale, chard and spinach, and proteins.


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Healthy Goals for 2019

January 12, 2019 by

Disclosure: This post is sponsored by Babbleboxx and Planet Fitness. All opinions are my own.

Here we are, two weeks into a new year, and I am just now getting time to think about my health and fitness goals for the year. If you have been reading my blog for a while, you know it started out as a running blog, and then morphed into a lifestyle blog. However, health and fitness is still a huge part of my life (and blog), and I wanted to share some of my top goals for the year in hopes to encourage you to make some goals of your own. I have paired each goal with a “tip” on how you can easily make this goal a reality. Ready? Read on!

1.) Drink more water: I seem to have this on my “list” of things to do every year. I will get in a good groove and do well with it for a little while, but then I slowly forget and know I am dehydrated. I particularly have a hard time in the winter when it’s cold and I don’t feel like drinking lots of cold water.

Tip: Get a really cute water bottle or cup with a fun straw to prompt you to drink more water. Or, set an alarm on your phone to go off every hour reminding you to go drink a glass. Cheers!

2.) Be more mindful of what food I eat: I have been learning a lot lately about macros, which has made me take a good hard look at the amount of carbs, fat, and protein in the foods I eat. I realized I don’t eat enough protein, and I eat a lot more fat than I should be. Just tracking my food intake for a few days was really eye opening!

Tip: Look at all the food labels for a week just to be mindful of what you put in your mouth. There are apps that can help you track macros and keep yourself in check.

3.) Be a good healthy example for Emma Kate: Having a child has most definitely made me more mindful of my habits, good and bad. She mimics everything I do, and I want her to grow up to be healthy and strong. I try my best to let her see me working out, eating healthy foods and snacks, and getting the proper amount of rest.

Tip: Include your kids in grown up activities like cooking a healthy dinner, going for a walk, or grocery shopping for healthy choices.

Show those muscles!

4.) Get to the gym in an affordable way: Gyms can be expensive, but for someone like me who loves strength training, it’s important that I have access to one. I not only love free weights and top of the line machines for lifting, but I love having a treadmill or bike for rainy days (or super hot/cold ones!)

Tip: That’s why I was really excited when I heard about the Planet Fitness “Get Down with Your Judgement Free Self” celebrations to start 2019 off in the best way possible. They have a sale going on right now through January 15th, where new members can join any location for just $1 down (enrollment fee) and $10 a month thereafter, no commitment. Guys, that’s huge! They have so much equipment, you will have everything you need to be fit in 2019. Not to mention, they have a welcoming, non-intimidating environment, which they call the Judgement Free Zone®.

They even have Free fitness training is included in all memberships, and cater to everyday people looking to become their best selves. Yes please! They also have fully equipped locker rooms, (they are nice!) flat screen televisions, unlimited small group fitness instruction by a certified trainer through the pe @ pf® program, and much more.

Lastly, Planet Fitness also provides members with a way to connect and support each other with “Planet of Triumphs,” an online community that celebrates accomplishments and inspirational stories of Planet Fitness members. It is a great way to share your story and encourage others, reinforcing the Company’s belief that ‘everyone belongs.’ The sale is only going on for a few more days so act now and find the location nearest you.

Also be sure to check out this video where you can hear more about the awesome sale:

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Bobby’s Workout Routine Part 3

November 28, 2018 by

This is the final installment of my husband’s workout routine. Check out parts one and two if you missed them!

Welcome back to part three, and the conclusion, of my workout routine.  As a recap, make sure you are being consistent with how often you work out and that you are putting in a healthy effort (intensity).  Today’s post will cover days three and four of the four-day rotation; a cycle that often includes a rest day in the middle and possibly a long run after day four.

I would like to briefly touch on warming up.  As I’ve gotten older, I’ve learned that I have to spend more time warming up to prevent pulling something.  I generally spend 3-4 minutes on the treadmill at a jog pace or do a 500m row.  After I’m warm, I do a mix of shoulder rotations with leg stretching.  Lastly, I do a couple of pull-ups and push-ups followed by pretzel stretching to loosen my back.

Day three is focused on biceps with a secondary second pass at back.  I also try to add in a run or some other form of cardio such as bike; this day being more for endurance than speed like day one.  I start with three sets of overhand pull-ups, followed by two sets of side grip pull-ups, and then two sets of normal grip pull-ups.  This emphasis on pull-ups is more due to my personal goals than anything else.

The true bicep focus begins with 4×12-14 on seated curved bar curls.  I like to change the grip up between the two widths for each set.  Next is 4×14-15 standing dumbbell curls; alternating which arm is coming up at a time.  I follow that with a similar set of 4×14-15 standing dumbbell hammer curls.  I will finish off the workout with either bent over rows or some form of row-like pulling on a machine.

Day four is primarily for shoulders, though I touch on chest and triceps again.  This is a day I have to make sure I do a really good job of warming up as I have had shoulder issues in the past.  The workout begins with 4×12-14 barbell overhead press.  The key here is to keep your base solid and do not use your legs to press it (unless you’re doing some kind of full body workout and want to engage your legs).

Next up is 4×12-14 dumbbell overhead press.  Yes, this is very similar to the first exercise, but it helps develop your stabilizer muscles and is a slightly different angle.  I follow this with 4×12-14 dumbbell side lateral raises and then a matching set of front raises.  By this point, my shoulders are usually spent.  I will wrap up the workout with a few sets on peck deck, dips, and/or triceps extensions.

This concludes my normal workout routine that I’ve been doing for the past few years.  I hope it’s been helpful to someone.  If you have any questions, please post them.  And remember, be consistent and intense.

 

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Buy One Give One With Aftershokz

November 21, 2018 by

Disclosure: This post is sponsored by Aftershokz, however, all opinions are my own. Affiliate links may be present, where I get a small commission if you buy through my link.

It’s now November, and the holidays are upon us. It’s my favorite time of year, with all the beautiful decorations, movies on TV, parties, and events. However, there is one aspect of the holidays that can sometimes get overlooked, but it’s a really important one to me. The holidays are a time to give. To give of our time, our resources, and our love. It’s a great time to show your care for friends and strangers alike and recognize people for the goodness in their hearts.

This year, Aftershokz has made it super easy to give something to a deserving person, without it costing you anything extra. Were you maybe planning to buy some amazing wireless headphones this year? First, let me tell you why you need them, then why you need them specifically to give back to someone else with the buy one give one promotion.

In case you aren’t familiar with the brand, AfterShokz is a sport headphone company. These specific wireless headphones are amazing because they allow you to gain motivation from your music without blocking out your surroundings. They rest outside of the ears and use bone conduction technology to transmit sound. Also, AfterShokz headphones are extremely lightweight, and comfy. I usually forget that I am wearing them!

Now for the special promo: This Black Friday weekend, Aftershokz will be offering their wireless headphones at a discount along with a buy one, give one deal. For every order of wireless headphones on the website, they will be adding one FREE open boxed Trekz Titanium headphones, while supplies last.

The goal here is to pay it forward to someone else this holiday season, and Aftershokz is making it easier than ever.
In the pictures in this post, you can see me with my dear friend Kelley. She is such a wonderful, deserving friend and I knew immediately when I heard about this promotion, that she would be the recipient of my extra set of headphones.

Here more about Kelley, the promotion, and why she deserves this special gift in the video below.

Be sure to follow the hashtag #GiveGoodVibes, and use it as well as @aftershokz to show you giving your second pair of headphones to someone else. I can’t wait to see your photos. Happy giving!

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Bobby’s Workout Routine: Part 2

November 20, 2018 by

This is part two of a guest post by my husband Bobby. Enjoy!

Time for part two of my workout routine. (Check out part one here) The main takeaways from part one were to be consistent and intense with your workouts.  You also have to learn your own body and what works for you.  I have learned that if I push too hard, I know I’m going to be dragging for the rest of the day.  I now know the effect that taking pre-workout has on me and have to alter my plans if I don’t take any for some reason.  You will even learn, over time, how your body performs differently in the morning versus evening workouts.

Back to the actual workouts.  Day 1 was focused on upper back and legs with the goal of increasing max pull-ups.  This also hits on biceps, which will be the focus of day 3.  I don’t think I mentioned it in the first post, but I like to run on day 1 and 3.  Day 2 and 4 are my Tabata days (see below).

Day 2 is good ole chest and tris.  We do one day, ONE people, that focuses on chest…not chest day four days in a row.  My personal focus here is to increase my push-up rep count with a slight focus on chest bulk.  I like to stick to the 12-14 rep count for 3-4 sets like I did on day 1, however, this is the day that I alternate rep counts on more than the others.  From time to time I will increase the weight and lower the reps in an eternally failing attempt to increase bulk and raw strength.  I also like to put my bodyweight on the bench and go for max reps for four sets (which is a fairly well-accepted standard for measuring performance).  For now, I’ll just cover my normal rotations.

I like to start off with bench press 4×12.  After bench is done, I start to add in the Tabata rotations.  The Tabata concept is that you push hard for 20 seconds and then rest for 10 seconds, in cycles.  The idea is to get your heart rate up and to consistently push hard.  I tend to do six pushes per exercise.  When doing an entire workout of Tabata, I will do the six set cycle and then rest for one minute before going back at it.  When I’m working it into a normal workout routine, I just do the one six push set and go back to the next weighted exercise.  There is a free Tabata app that would tell you when to start, when to rest, and when do recover.  Here are a few examples of exercises that you can do for your Tabata sets: jump rope, box jumps, burpees, stationary bike, elliptical, or the best: row machine.  I have also successfully used Tabata to help me improve my running speed.

My next weighted exercise is usually decline dumbbell press, 4×12 if my back is feeling up to it (know your body).  4×12 incline dumbbell press is next followed by three sets of max effort dips.  If you have a pec dec machine, do 4×14 on that, else you can lay flat on a bench and use dumbbells or cables to get a similar workout.  In between all of these weighted exercises, I like to do a set of Tabata.  My heart rate stays at a good level for the entire workout.  At the end, I will do either triceps push-downs or push-ups as a form of burn out.

Hope this has been useful to at least someone out there.  Let me know if you have any questions.

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Bobby’s Workout Routine: Part 1

November 13, 2018 by

Hello! I asked my husband Bobby to do a guest post about his workout routine. He has been consistently working out, in particular, lifting weights, since junior high, so he has a lot of experience! Feel free to comment if you have any questions.

My workout routine is below, though I will first talk a bit about my philosophy.  There are a ton of trendy workouts that pop up each year, some better than others.  The most important thing about any workout is that it gets you doing something…anything.  The new fad in workouts is great by default if it causes people to stick with some form of exercise (maybe with a few exceptions).  The two most important factors when it comes to working out are consistency and intensity.

You will not see significant results if you aren’t consistent with doing some form of exercise.  If you want great results, you also have to be intense.  Not all workouts have to be killer, but if you don’t even break a sweat…

Ask yourself, when was the last time one of your workouts left you gasping for breath, dizzy from exertion, or nauseous?  Note: it’s important to know your body and not hurt yourself.  I’m not advocating for being stupid.  Just make sure you are pushing yourself if you really want to improve and meet your goals.

My workout routine, when I am able, consists of a four-day cycle.  I generally workout on Monday and Tuesday, rest on Wednesday and get back to the gym Thursday and Friday.  I could go four days straight, but my body responds better with a rest day in the middle.  That also allows me to a bit more flexibility regarding the part of my body I want to focus on.

I started my current routine about two years ago.  I change things from time to time, which is important (for time sake, I’m not going into the reasoning behind that thought #AvoidRabbitHole).  I based my rep count off Dwane Johnson’s routine because…well look at the guy.  Most of my main exercises are four sets of 14.  My goals include a practical form of strength and fitness, not just massive growth and heavy lifts, which would utilize lower reps of heavier weights.  When I’m doing my fourth set of 12-14, I should have trouble getting that last rep or two.  There should be times where I can’t get that last rep, which goes back to intensity.

On day 1 I focus on upper back and lats.  My goals also include being able to do a good number of pullups and weighted pullups, hence the focus of day 1.  I generally start with three sets of weighted pullups (either wearing a vest or holding a dumbbell between my feet).  I like to mix in legs into day 1, so I alternate from upper back to deadlifts (3×10) for my second rotation.  I’ve had issues with my low back, so I tend to do lower weight on deadlifts.  It’s important to activate your legs.  If you usually skip leg day, add it in and see if you don’t get better all-around results.  Your legs are some of your largest muscles and working them out produces testosterone, which benefits your entire body.

I usually like to do three sets of max effort pullups next (again with personal goals in mind).  Next is standing 4×12-14 barbell rows.  This is the opposite direction of what a pull-up works.  Notice, a lot of these exercises also engage my biceps, which is intentional.  Two days a week touch on bis and back, while two days touch on chest and tris.

I like to do seated lat pulldowns, 4×12-14 next.  After that, it’s on to dumbbell rows on a flat bench and dumbbell shrugs, both 4×12-14 in a sort of superset.  At this point, I’m usually spent, but if I have a bit left in the tank I will add in a set or two of inverted row or curls.

Throughout this workout, at least after the deadlifts, I will add in leg extensions and leg curls.  Since this is an entirely different muscle group, I can add them in between other sets to keep the pace of the workout going.  I generally only do three sets of each.

I’m going to stop the post at this point, but will follow up with the other days of the cycle in a separate post…provided anyone actually reads this.  In fact, if you’ve made it this far, include “the force” in any comment, so I’ll know if anyone got this far.

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5 Tips for Running When you Travel

October 26, 2018 by

Update: This post on 5 Tips for Running When you Travel first appeared in 2015, and I have now updated it, in October of 2018. 

If you are anything like me, you might make excuses when you are traveling for why you can’t go for a run. I have used every logic possible to talk myself out of a run, but in the end, I always regret not running when I travel. When I’m traveling, no matter if it’s by car or air, I always tend to eat more unhealthy than I do at home, and I’m sitting more than I do at home, so if there was ever a time I needed to run, traveling is when it is! So below I have compiled 5 Tips for running when you travel. Enjoy!

5 Tips for Running When you Travel

1.) Research the area: It’s not wise to just take off running from your hotel without knowing a bit about the area. Maybe you could even try to connect with local runners on social media and ask them their favorite routes. Traveling is a great time for exploring a new place! Maybe find a route that has a convenience store you can stop at along the way for a bottle of water, or a park with a scenic trail. Remember, knowledge is power!

2.) Pack well: I know there are a million thoughts going in and out of your head when trying to pack for a trip, and thinking about running gear may be the last thing on your mind. However, if you have everything you need all together in one bag you may be more likely to actually go for a run when you reach your destination. I bring a drawstring bag with my GPS watch, headbands, GU, body glide, sunglasses*, etc. whenever I travel so there is no excuse and no rummaging around in my suitcase. Then it’s just a matter of throwing in a couple running outfits and my shoes!

3.) Be safe: Always tell someone where you plan to run and what time you will be back, even if it’s a text to a friend or a front desk worker at the hotel. Be mindful of your surroundings! If you listen to music, make sure you can still hear your surroundings. You need to be on the lookout, especially in a bigger city where you may be crossing streets or around a lot more cars.

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Stopped at a crosswalk on a group run in Boston at the Healthy Living Summit.

4.) Make time: This is a big one for me! Travel wears me out y’all. The last thing I want to do after a long day of driving or flying is lace up my running shoes! It is important to look at your schedule and pencil in a time to hit the hotel gym or run the roads, or it may not actually happen. Sometimes the only available time is late at night, but it’s a good excuse to get out of your boring hotel room.

5.) Call the hotel: Hotel workers are your friend! Usually, they are super knowledgeable of the area, and can hopefully tell you areas you should probably avoid, or a place where runners go on the weekend to log some longer miles. They may even be able to give you the number of a local running store you can call for help as well. It never hurts to ask!

Thanks for checking out my 5 Tips for Running When you Travel.

QOTD: What is your best tip for running in a new place? To you venture outside or stick to the hotel gym?

*This post contains affiliate links, meaning if you purchase through my link I receive a small commission.

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7 Weight Loss Tips for Faster Results

October 17, 2018 by

When you decide you want to lose weight, you don’t want to wait until next year or next month to do it. It’s hard to even think about having to wait a couple of weeks to start seeing results. While there is no magic pill to get to where you want to be, there ARE ways to make sure you are on the fastest path safely possible to reach your goals. Here are 7 weight loss tips for faster results:

7 weight loss tips for faster results

1.) Eat All the Veggies: Not only will veggies fill you up so you won’t want to eat junk food, but they are rich in vitamins and nutrients your body loves to stay healthy and happy. You will feel better, look better, and be on your way to weight loss in no time. Don’t like veggies? Search Pinterest for recipes that “hide” that veggie taste. People are so creative and have come up with amazing recipes!

2.) Drink at Least 8 Glasses of Water: Water is great for your skin, fills you up, and keeps your systems running smoothly. It’s such a simple thing but just doing this ONE action can jumpstart your weight loss.

3.) Move 10,000 steps each day, with 4 days involving getting your heart rate UP HIGH (even if only for 15 minutes): Get a step counter or Fitbit* and get to walking! You should be moving a MINIMUM of 10k steps a day, plus several days of higher intensity workouts. Keep in mind doing hours of cardio isn’t the answer. Short bursts are super effective too!

4.) Track Calorie Intake…For Awhile: I use My Fitness Pal when I feel like I need to get back on track after a vacation of several days of not eating properly. It’s free, and a great way to give you a visual of exactly how many calories you are consuming in a day. That in itself is eye-opening enough to help you lose weight.

5.) Don’t Drink Your Calories: I will always remember this phrase from back when I used to watch The Biggest Loser. Jillian Michaels used to tell the contestants to never drink your calories! They are empty, you will still be hungry after, and they add up quick. Just look at a Starbucks menu and you will see what I mean. So many drinks have MORE calories than an ENTIRE MEAL and people drink those drinks PLUS eat a meal and then wonder why they aren’t losing weight. Stick to water except for an OCCASIONAL treat and it will quickly make a difference!

6.) Find A Workout You Love: Not all workouts are for everyone. Some love running, some love stand up paddleboarding, and some love tennis. Experiment and find what you love because then you are way more likely to stick with it. I would much rather play a game of volleyball then run for an hour, and that’s ok!

7 weight loss tips for faster results

7.) Get More Sleep: Cramming too many things into your schedule makes you less likely to want to work out or eat properly, so right there you are sabotaging your efforts. On top of that, your body will be stressed and you are more likely to get sick, so then you won’t be able to work out either! Studies show that getting enough sleep can help aid in weight loss because only getting a little bit of sleep can mess with your metabolism.

I hope you enjoyed these 7 weight loss tips for faster results!

RELATED: 7 Fitness hacks for the unmotivated

*If you purchase through this link, I will get a small percentage in commission.

Photos by rawpixel, Sara Dubler, Arek Adeoye, Jennifer Burk on Unsplash

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