Summer Holiday Survival Guide

Summer Survival Guide

How to enjoy your holiday weekend while staying on track

A big holiday weekend is coming up!! I hope you are ready to enjoy it! 

While I plan on indulging a little - I still have goals that I am after and big things to accomplish so I am not going to throw in the towel. I have some things I plan on doing to keep me on track and want to share with you! 

1) Have a plan!

What will you be doing? Are you going to be traveling, in hotels, camping, being with family and friends?
Make sure you schedule in your workout and treat it like a meeting with your boss that you cannot miss.  

If you know you will be away from the kitchen or your store (we all have our faves) pack some of your go-to foods and snacks to have with you! 

2) WATER! 

 Water is the way to go if you can. However, sometimes we all need a little drink.  Try to stay away from those fruity, frozen, high calorie drinks.  

Stick to something like a vodka soda water with a splash of lemon or lime AND some water to go with.  It's just a lower calorie option but still calories -- so do this in moderation! 

3) The 80 - 20 rule

Its all about moderation.  No one is perfect, and that's GOOD! You can still enjoy grandma's cookies that you have been thinking about all week, but pass up the treats during the week if you know you'll be hanging with gram on the weekend! Just decide when you are going to splurge and go for just that treat! Its a balancing act.

4) Portion Sizes

Do you know what the proper portions look like? I know my 21 day fixers do -- thanks for the containers Autumn!
But if you don't use this graphic to help you --> 

And grab the smaller plate if available.  It is going to help you manage those portion sizes and still enjoy in  moderation.  

5) Go Prepared!

Don't just assume that there will be fruits and veggies or clean/healthy snacks to munch on.  You do not want to end up being HANGRY and caving in and making bad choices.  *trust me -- I know this one -- as a picker eater I have learned this the hard way! 

Now I make sure to fuel up with some shakeology ahead and offer to bring a side dish to share that I can enjoy. 

Don't get me wrong, I'll likely still have a snackie in my purse justttt in case too! (something like apples or peanuts)

This way you can eat at the party and get to stay on track! 

Here is a list with clickable links to some yummy 4th of July inspired treats: 

Fruit Wands

Star Spangled Fruit Salad

Red White and Blueberry Yogurt Popsicles

Independence Day Frozen Fruit Pops

Red White and Blue Cheese and Fruit Tray

You can and WILL make it through the weekend.  Its a learning process and a journey so just take it one step at a time.  Small steps in the right direction still means progress.  :) 

Starting July 6th is a 21 Day Fix Up Your Summer Challenge group! If you want more details contact me by filling out the application below! 

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Beach Exercise

Beach Exercise

The real deal on beach walking

Have you ever been curious about the benefits of walking on the beach? Then this blog post is a great is for you.

During my family vacation to the beach we often have the discussion about what type of sand is the best to walk in, which type of sand will get you the most calories burned, what's easiest, what is hardest, should you walk in the water? -- So many questions!!

This year, I thought hmmm perhaps I will look into this and share what I find! So after some chat about what to figure out and share I have put it all together. 

Here are the highlights of what I learned upon researching and testing it out myself: 

• Walking on sand requires 2.1 to 2.7 times more energy than walking on a solid, flat surface, even if you're walking at the same speed 
• Your muscles and tendons will work harder as your foot moves around



Soft Sand - sinking in will add more resistance and
require more energy 

• That’s because your feet sink into the sand, making your muscles work harder to lift out of it on each step. This extra effort translates into extra fat and calories burned. It’s also a great workout for your cardio vascular system.
• You will use 20 to 50 percent more calories than you would walking at the same pace on a hard surface
• Walking or running on deep, loose sand challenges your balance and engages more muscle fibers and means you'll burn 30% more calories than walking or running on a flat surface, even when working at the same speed
• Activate your stabilizer muscles, and burn up to 350 calories in an hour of very brisk walking on soft sand
• Walking at a slower pace while your feet sink in sand requires more effort than walking fast or even jogging.
• Loose sand has benefits and drawbacks: 
• The benefit is that it’s more difficult to walk on so you’ll burn more calories because your body will require more energy to lift out of the sand.   
• The downside is that you have a greater risk of pulling a muscle while walking in loose sand. 
• A good compromise is to spend half your time walking in loose sand and the other half walking on hard-packed sand (closer to the water)
• Jogging in sand uses 1.6 times more energy than jogging on hard surfaces
• Sand is softer than hard surfaces like concrete and is therefore easier on your joints. However, there are some risks for injury, so it is important to know all of the facts before walking on the beach.
• If you are recovering from a leg or foot injury, do not walk on sand. The uneven surface poses too great a risk for muscle strains or other injuries. Wait until you are completely healed before heading to the beach.
• Instead of pounding your joints and feet on hard pavement, sand acts as a natural cushion
• Resist walking on the flat sand right at the water's edge and go for the dry sand to make your workout harder
• Boost the burn: the deeper the sand, the bigger your calorie burn
• BUT -  if you are walking near the water, try walking in water up to your ankles. The combination of resistance from both the water and the sand will give you a great workout. Walking in the ocean against the current will also give you a good lower body workout. 

  

  Water walking - go in ankle deep
  for added resistance

• Shoes: I found some conflicting advice here! 
• Wear them! While it’s great to feel the sand between your toes, it’s possible to get blisters on your toes or step on a sharp shell or broken glass. A good pair of walking shoes will keep your feet supported and protected. A pair of trail shoes would also work well.
• Walk without shoes! You can really use your toes to grip the ground. Walking and running barefoot in the sand is great for the muscles in your feet and your calves, 
• be careful running on uneven surfaces can increase the risk of sprains, sprains, and tendonitis
• so build your running time up slowly and wear supportive shoes. 
• remember, if your feet get hot, you can always cool off by walking on the wet sand, which is great for exfoliating the dead skin cells from your heels
• Pay attention to directional walking.  Beaches have a natural slope to them. This will put strain on one leg more than the other. To compensate for this, spend half your time walking in one direction, then turn around and go in the other direction to avoid over-straining one leg.

I am sorry for the long bullet-ed list but I am nothing if not thorough in my research.  I did not want to leave some of the facts out that I found and tested because I was happy to know them and wanted them all in one place for you! 

Hopefully this helps you on your next beach outing! Just remember no matter what kind of beach walking you are doing -- you are burning more calories no matter what you do. So beach walk ON ladies and gents!

Have a fabulous day! :)

Butts and Guts Challenge

Sassy Summer Shape Up 

14 Day Butts and Guts Challenge

Summer is a hard time to stay on track with health and fitness -- so many holidays, parties and events to attend!! 

Some of my coaches and I have teamed up and decided to start the summer off right with a butts and guts challenge.  We are going to keep it short but effective - 14 days of fun! 

We have put some rocking exercises together to tackle those trouble areas. 

Take a look right here at a few days sneak peak of the group to see what you will be in for! 

We will be kicking off on Monday June 21st and finishing on the 4th of July - right in time for those holiday parties.  

Anyone is welcome to join us for the fun!! Please use the contact me buttons found on the side of the blog to connect with me and I would be THRILLED to have you join!

Lets get after those trouble areas and rock those bikini bods this summer! 

If you are looking for something a little more intense and focused on overall health, fitness, and nutrition you can always join me in one of my challenge groups! Fill out the application below! 

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Summer Vacation Tips

Summer Vacation Tips

First before we get into the tips -- let me apologize for being a bit absent as of late.  Along with being a beachbody coach I am a full time teacher.  It is closing in on the end of the school year (5 more days with students to go) and things get a LITTLE crazy at the end of the school year.  So much to do and so little time to do it.  

With that being said -- I am more than ever -- aware that summer is right around the corner.  
I have a family beach trip that I am BEYOND excited and looking forward to this summer.....which got me thinking....
Man how am I going to keep on track with my health and fitness routine while I am at the beach house with my family?! 

I came up with some ideas for myself and thought -- hmm I bet other people are going to be going on summer vacations -- I MUST share my ideas.  
Please feel free to implement these ideas and make them work for you.  Do some, do all, do none -- but if they help in any way, I am happy!! 

Here are some tips that I have come up with: 

• Working out
• Take your DVDs with you! 
• Cant do that? Try Beachbody On Demand!!
• It great on the go, as long as you have WiFi you can stream those workouts! 
• Take a long walk, run, or bike ride around the area -- I love seeing whats around me
• Swim laps in the the pool or "laps" in the ocean! You can still be in the water enjoying your vacation, but also getting a great workout in! 
• Find a local class or studio to go to near your vacation spot -- I am sure there is one somewhere! 
  
• Two scenarios here:
• Family/friends who are really into fitness and supportive of your journey
• Get them involved!! 
• Take this time to have a  member join you on your workout! Share your workout routine with a new loved one or friend. 
• Have them share their workout with you! Try something new with someone who will make it fun.  
• Family/friends not as supportive 
• Don't let them get you down!  You are a work and progress and doing great.  No need to stop for them! 
• Get up early and crush your workout.  If you have to do it while everyone is sleeping to avoid the conflict -- do it.  Your body will thank you for it in so many ways.  
• Do your workout after they go to bed.  
• Find ways to be active during the day.  Go for that walk.  Take the stairs.  Do some lunges, squats, crunches, etc. in your room when no one else is around.  Youtube or google some great short routines to squeeze in.  Any workout is better than no workout at all! 
• If you health and fitness is a priority to you then find time where you can still fit something in. 

• Eating
• Be sure to take/buy your favorite healthy foods and snacks to have with you for your trip! 
• I know not everyone is going to be trying to stay on track with their vacation so try to stick to your healthy foods as much as you can
• I am not saying you can't indulge here and there (its vacation after all) -- but its all about moderation -- 80/20 rule ladies and gents! 
• Still try to fit in your 5 - 6 meals (3 main meals with 2-3 small snacks) each day.  I know this one will be tricky for me -- but we need to fuel our bodies right.  Just do your best!! 
• Continue to watch your portion sizes
• Take the smaller plate if available
• Keep practicing those great portion habits you have learned along your journey
• Visit the local food markets
• Grab some great, fresh, and healthy foods for the week
  
• Eat in -- instead of going out 
• In my family we all take a night and make dinner.  We go out still -- but not EVERY night.  
• This will help you to control what food you are fueling your body with 
• Watch what you drink
• Try to stick to water when you can -- add some flavors into it if needed
• Am I saying not to indulge at all? No - its vacation, have some fun! but don't go nuts!!
• Make a healthy snack/treat
• You can feel like you are cheating but still getting a treat! 
• Make some frozen banana pops
• Here is a list of 7 fun popsicles to make 
• My favorite idea is the lemonade popsicles! 
• Plan your cheat meal into your week 
• Do you know that you are going to be going to to your favorite summer hot spot? Make it your cheat for the week and try to stay on track for the rest of the week 

• General Habits

• WATER WATER WATER
• It's hot and if you are going to be out in the sun you are going to be sweating so drink up.  Water is so important on a day to day basis but important still if you are going to be outside sweating a lot 
• Sun Screen 
• Take care of your skin and those around you!! I know we all know the drill with sunscreen -- but don't forget it or dismiss it!
• We need to take care of our bodies!  
• Sleep 
• Get your sleep on vacation.  The typical adult needs 7 - 9 hours of sleep.  I know I am for this daily -- but don't always get them. 
• I am going to use vacation to get me on TRACK with this! 

I hope these help you to keep on track with your health and fitness journey.  If you have any great tips or ideas, please feel free to share by putting them in the comments below! I always love learning from others!! 

Happy Summer!!