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Please Note: I am not a doctor.
Please consult a physician
prior to attempting any of
the example workout routines
showcased in this blog.

Monday, January 12, 2015

Travel & Eat Right Tips



When you are traveling sometimes it can be challenging to stay on your normal healthy eating routine. Here is an easy way to combat the temptations of the gas stations, airports and restaurants during your travel.

Travel & Eat Right Tip #1: Plan as Much as Possible.
Typically road trips are easier to prepare and pack for vs. air based on the restrictions. Make a list of foods that travel well and won't be flagged by TSA for those of you flying.
Sample List:
- Protein Powder (Might want to label if your powder is white) :)
- Nuts
- Hard Boiled Eggs
- Beef/Turkey Jerky
- Oats
- Granola
- Carrots
- Apples
- Oranges
- Packaged Fish (tuna/salmon)

Travel & Eat Right Tip #2: Stay Hydrated
Staying hydrated will help stave off hunger. Road trips may make this more difficult based on the number of bathroom stops planned, but your gut will thank you later. Staying hydrated when flying may be easier based on availability of restrooms in airports. Be sure to pack an empty water bottle to avoid having to buy a $9 bottle of water once inside.

Travel & Eat Right Tip #3: Manage Your Proteins

Staying on track with your eating will help greatly if you manage your proteins. Protein will help you to feel fuller, longer. Manage your proteins accordingly. Sometimes you won't have access to a grill or oven, so manage with what you can.
Beef/Turkey Jerky is a great option because it's easy to pack, eat and travel with. Be sure to pack floss/toothbrush.
Packaged fish is a great option also. Packaged salmon or tuna are a great option you can easily tear open and eat straight from the container. All you need is a fork!
Eggs are a bit more difficult to travel with but if you hard boil your eggs and then immediately pour out the hot water and replace with cold water and soak in fridge this will help the shells to slide right off when consuming later.

Travel & Eat Right Tip #4: Clean Your Teeth

Staying on top of your brushing will also be helpful for not only your teeth but for curbing overeating or unnecessary snacking. Pack a toothbrush and travel size toothpaste. If you can't access a faucet, be sure to bring along those mini brushes with portable toothpaste in the brush. (Colgate Wisp is my personal favorite)

Travel & Eat Right Tip #5: Adjust Your Carbs

You may need to make some modifications to your meal plan in regards to your carbs. If you know you are not going to be as active as you normally are and will be seated in a car/plane for hours on end, you may want to decrease the amount of carbs in your daily intake. Carbs are the body's source of fuel/energy so if you will be spending the majority of your day doing sedentary activity (sitting, resting etc) you won't need as much fuel/energy.

Travel & Eat Right Tip #6: Manage Expectations
Keeping your expectations realistic will also help make travel easier. Keep in mind water retention may occur when on a plane. Stiff muscles/joints may also occur due to a prolonged period of time in one position (seated etc). Stress levels usually increase with any and all travel, so be sure to keep a cool head to stave off stress, anxiety and cortisol. Stay well rested and keep a positive upbeat attitude throughout your travels.

Friday, January 2, 2015

2015 Core Workout: Start the Year Off Right!



Med Ball Ab Workout - Use weighted ball (6-10lbs)
- Goal of workout is to do all moves continuously without stopping/letting feet touch ground




1. Med Ball Floor to Toe Crunch
-Lay on back.
-Hold ball overhead.
- Legs straight up, heels to ceiling (bend knees 90 degrees for low back issues).
Tap ball above head then crunch up and reach to tap ball to ankles/toes.
Repeat 10-20x


2. Med Ball Reverse Crunch
-Lay on back.
-Hold ball overhead.
- Legs straight up, heels to ceiling (bend knees for low back issues).
Hold above head then lift hips/glutes up off floor keeping heels always to ceiling.
Resist momentum and slowly lower down to floor.
Repeat 10-20x


3. Med Ball Toe Crunch
-Lay on back.
-Hold ball overhead.
- Legs straight up, heels to ceiling (bend knees for low back issues).
Hold legs up with feet towards ceiling then crunch up Tap ball above head then crunch up and reach to tap ball to ankles/toes.
Repeat 10-20x


4. Med Ball Figure 8
-Sitting up in V-Sit position.
-Hold ball above hips.
- Legs straight (bend knees 90 degrees for low back issues).
Take ball and pass under right leg (bend knee if necessary) then pass under left leg.
Repeat 10-20x


5. Med Ball Russian Twist
-Sitting up in V-Sit position.
-Hold ball above hips.
- Legs straight up (bend knees 90 degrees for low back issues).
Rotate torso and tap ball to the right of hip on floor then rotate torso and tap ball to the left of hip on floor.
Repeat 10-20x
Goal: Repeat Circuit (#1-5) 2-5x