I have been to countless number of Disney on Ice and Disney Live! shows and I am excited for the next one!  Disney on Ice presents Dare to Dream!  With Rapunzel, Tiana and Cinderella, how can you not be excited??? To make it even better, I have a discount code for all the moms of Momstown!

  Get tangled up in the newest thrilling show to hit the ice, Disney On Ice presents Dare to Dream.  Experience Disney’s hilarious hair-raising escapade, Tangled; as Rapunzel, her unlikely companion, Flynn, and Maximus, embark on an uproarious journey that takes adventure to new lengths!  Boogie to the beat of  the bayou with Princess Tiana and Prince Naveen from The Princess and the Frog, in a magical, musical journey that all begins with a fateful kiss.  And fanciful dreams become reality as Cinderella meets her Prince Charming, with a glass slipper fit for an unforgettable fantasy come true.  All your favorite princesses take to the ice in a spectacular finale at the ultimate Disney Princess event of a lifetime!  Experience the beauty, sparkle, and spirit when Disney On Ice presents Dare to Dream comes to your hometown!

Discount Code: MAMA
Offer :
• 4 tix for $44 (Mon.—Thurs.) OR
• $4 off (Fri—Sun.)
• Order by : Internet / Phone / Box Office
• Restrictions: EXCLUDES Front Row, VIP, and Rinkside tickets / no double discounts
• On/Off Sale: Now thru end of the last engagement
  

I also have 4 tickets to give-away.  Details on that will follow, but let's just say, you may want to come out to any parties held at the new Beaches Fitness studio in the near future!  Exciting!

To order tickets - http://www.ticketmaster.ca/venueartist/131114/1599972

All photos are courtesy of Feld Entertainment.

White vs. Whole Wheat Flour

I found an article on Naturegem.com. I was looking for more information on white flour and white sugar. I know whole wheat is better, I have baked with it for years. I know my sugar cookies have a slightly different texture than most, but besides that, most people can not even tell that I use the whole wheat flour. I actually prefer the difference. But, I have always wondered why people are so set on using white flour. What is the reason?

My first search took me to http://www.angelfire.com/folk/naturalife/whiteflr.html . Here is the beginning of the article...

“In the manufacture of white flour, manufactures first remove the wheat seed's bran, its six outer layers, and the germ (or embryo) which contains 76% of the vitamins and minerals. 97% of the dietary fiber is also lost.

Then it gets worse. What little is left is then bleaches, preserved and aged with chlorine dioxide. It is further whitened by adding chalk, alum, and ammonium carbonate to make it look and feel more improved and appealing to the consumer. An anti-salting agent called sorbitan mono-saturate is added in the the final stage.

A few synthetic nutrients are then added back into the white flour and it is then called “enriched” In actuality, there has been no real “enrichment” of the original product, but deception and destruction of the life-giving properties of one of the many perfect creations we find in nature.”

You should also check out http://www.healthy-eating-politics.com/white-flour.html for more information.

So, if this is true, then why would I ever allow white flour back in my house? I clean with vinegar and baking soda, I use phosphate and chlorine free dish soap, I use all natural deodorant... why would I bake with white flour and allow my children to ingest a bunch of chemicals and not reap any of the benefits that are found in the grains natural state?

But, is whole wheat flour perfect? Well, no. Whole wheat flour is better than white flour, but it could be even better if it were whole grain. Here is what I found on the Health Canada website (http://www.hc-sc.gc.ca/fn-an/nutrition/whole-grain-entiers-eng.php)...

“Is whole wheat flour whole grain?

In Canada, when wheat is milled to make flour, the parts of the grain are usually separated and then are recombined to make specific types of flour, such as whole wheat, whole grain, white cake and pastry flour, and all purpose white flour. If all parts of the kernel are used in the same relative proportions as they exist in the original kernel, then the flour is considered whole grain.

Under the Food and Drug Regulations, up to 5% of the kernel can be removed to help reduce rancidity and prolong the shelf life of whole wheat flour. The portion of the kernel that is removed for this purpose contains much of the germ and some of the bran. If this portion of the kernel has been removed, the flour would no longer be considered whole grain.

Is my 100% whole wheat bread whole grain?

Whole wheat bread is made with whole wheat flour. As sold in Canada, whole wheat flour may have much of the germ removed. Therefore, 100% whole wheat bread may not be whole grain - however, it remains a nutritious choice that provides dietary fibre not found in white bread.

How do I know if a product is made with whole grains?

Look for the word "whole grain" on the label and in the ingredient list. Many foods containing whole grains will have the words "whole grain" followed by the name of the grain as one of the first ingredients. Products labelled with the words "multigrain," and "organic" are not necessarily whole grain - the flour or grains in the products may be made with or consist of little or no whole grains.”

So, what are we to do? Buy Whole GRAIN as much as possible. Avoid white bread and pasta's as much as possible. Read labels and be aware of what you are putting in your body. When you have food choices, just take a moment and read the labels. Take some time to learn about what you are putting in your body.

When I go up to the cottage, one of the things I look forward to the most is my moms peanut butter... you know, the crap that is filled with icing sugar. We only buy the all-natural peanut butter. I have learned to like it, but there is just something about spreading that creamy, sugary, yummy crap on a piece of toast... for a treat. What I am trying to say is, treats are ok, having refined sugar or white flour every once and a while is ok... but if you have a choice and you are the one baking, why not use whole wheat flour? I have been baking with it for years now and I have managed to tweak my recipes and make it work. In most recipes, you can not even tell the difference anymore.

Next, I will be looking into the brown vs. white sugar thing... stay tuned!

Sandra

www.beachesfitness.ca

Twitter - @BeachesFitness

Diastasis Recti – What Is It and How To Correct It?

Diastasis Recti is also known as abdominal separation and is most common in postpartum women and newborn infants. I am really only going to get into the postpartum women for today. The two sides of the rectus abdominis muscle are normally attached down the middle at the linea alba... the midline of the body. During pregnancy, due to the stretching of the abdominal muscles from the growing uterus, these muscles can become separated. Some women have such a small split, they can go through life not even knowing it has happened to them. Others, like myself, can end up with a split going from the xiphoid process (bottom of your sternum) to the belly button. This may be gross for some of you... but, I was able to stick my hand through my stomach muscles after the birth of my second little girl. No fun. I also ended up with two hernia's. So, until these hernia's were corrected by surgery (I highly recommend the Shouldice Clinic in Toronto... but, that could be a whole other post), I could not even correct the split. I had to make sure I did not strangulate the hernia's. Once these corrected, I was able to begin the rehab for my abdominals. Although the two sides will never re-attach, you can train the muscles back to be side by side again.

So, how do you know if you have split your abdominal muscles? Start by laying on your back with your knees bent. Place four fingers of one hand above your belly button and the other hand below your belly button. Raise your head and shoulders off the floor and feel to see if there is a separation of the rectus abdominis muscle. Is there a gap or bulge? Is it above or below your belly button? Lower your head and shoulders back down to the floor and start the next part of the test... if there was a separation. Stay on your back with your knees bent, place four fingers of one hand across the separation, pointing down towards your feet. Raise your head and shoulder off the ground. How many fingers can you fit in the separation? Being able to place one or two fingers in the gap is normal, any more than that, you have diastasis recti.

So, now what? It may seem like it is impossible to correct this split and at times, you will get discouraged. That is natural with any kind of rehabilitation. Here are just a few things you need to know...

What to avoid...

Crunches... that's right, DO NOT do crunches to correct an abdominal split. This will force the muscles out to the side and train the muscles incorrectly.

Sit-ups

Anything that jack-knifes the body – v-sit, straight leg lifts, some pilates, etc.

Getting straight up from a laying position – turn onto your side and push up from there.

Laying on your back over a Stability Ball.

Yoga poses that stretch the abs – up-dog, cow pose, ect.

Core exercises that require you to lift your head off the ground – modify these to keep your head down

Anything that causes your abdominal wall to bulge out.

Lifting / carrying heavy objects.

What to do...

Example Exercise for the Transverse Abdominis

Tummy Vacuum – there are many different versions of the tummy vacuum. This can be done on your hands and knees, with a ball behind your back, while standing and brushing your teeth, etc.

Table Top Single Leg Lowers – just be sure to hold your belly button in your spine. Do not let your lower back and abdominals release.

Leg Slides – begin with feet on floor, then work up to lifting them 2”-3” off

Side Plank

Side Plank Raises

Crunches with Stability Ball or Bender Ball ***depending on the stage of your rehabilitation***

Table Top

Reverse Crunches

Plank ***depending on the stage of your rehabilitation***

With all of the above mentioned exercises, it is EXTREMELY important that you are constantly aware of your abdominal wall and you make sure that you are pulling your belly button up and back, into your spine. This will ensure that you are actively engaging your Transverse Abdominal muscles and that you are on your way to a speedy rehab.

There is some question out there as to whether plank is safe to do with Diastasis Recti or not. All the research I have done comes down to this... as long as you are doing plank properly, yes, plank is safe. I personally did plank daily as part of my abdominal rehabilitation and it worked! That being said, you should make sure to properly support your stomach and really think of pulling your belly button up into your spine. This ensures that you are engaging the Transverse Abdominis. Plank will actively engage all the muscles of your midsection, including the rectus abdominis, external & internal obliques, transverse abdominals as well as the lower back... not to mention the glutes, lats, delts and pecs! This exercise truly a full body workout and I highly recommend it be added to all programs... again, as long as it is done properly. This is where a trained professional becomes necessary. Certified Personal Trainers are able to help you maintain proper posture and ensure safety throughout your workout. When dealing with Diastasis Recti, make sure you find a trainer that has the experience dealing with this specific problem. Not all Pre and Post Natal Specialists have dealt with Diastasis Recti and without the knowledge and experience necessary, they could cause more damage to the abdominals.

I am constantly researching Diastasis Recti and Postpartum Fitness. At this time, I am actively researching the affect of plank and diastasis recti. If I do find any strong evidence that plank should not be done while correcting an abdominal split, I will add a new post right away. The world research on postpartum fitness is still so new. Recommendations are changing constantly. It is important that you find a trainer that can work with you and is actively up to date on all things related to postpartum fitness. It is too easy to get certified and then just fall behind the times. If you are thinking about getting a personal trainer, meet with them first. Talk to them and see how you feel at the end of the meeting. Go with your gut and make sure they are properly qualified. This can be a whole other post... maybe it will be one day!

If you have questions, feel free to contact me. If you like my little tips and blogs, follow me!

Sandra

Twitter - @BeachesFitness

Facebook - www.facebook.com/BeachesFitness

www.beachesfitness.ca

Back Pain - As Simple As Stretching?

So, your lower back is sore and you can not figure out why... you have not lifted anything heavy lately, you have not been sitting in an airplane, you have a wonderful mattress and your kids are no longer in those awful car seats that weigh a ton.  So, what is causing all this pain?

It could be a lot of things, but more and more lately, I am finding clients with tight and / or twisted hips.  This can cause a lot of discomfort in the lower back.  The best solution for this problem is stretching, strengthening and maybe even a good massage.

Obviously, there are a whole list of reasons your back could hurt, but this is just one cause with a very simple solution.  By stretching out the muscles in the hips, glutes, legs and lower back, you can release the tension and allow your back to move freely, allowing you to move pain-free.

Here are some simple stretches to try.


1. Hip Flexor / Iliopsoas Stretch - Kneeling on one knee with the front leg at 90 degrees, push forward with your hips until you feel a nice stretch down the front of your hip.  Hold 30 sec - 1 min.

2. Hamstrings - Seated, with one leg straight out front and the other leg bent, lean forward (with your lower back straight) until you feel a stretch down the back of your leg (you may feel it behind your knee).  Hold for 30 sec - 1 min.  Repeat other leg.  ***Do not allow your lower back to round as stretching, this will place more pressure on an already vulnerable area.  Keep your back straight for this stretch and only go forward as far as you can comfortably.***

3. Gluteus Minimus - Laying flat on your back with your legs flat on the ground, pull one knee up to your chest and then, slowly and gently, pull the leg across your chest with your opposite hand.  Be careful to not over-twist your body.  You should feel this one in your outer hip.  Hold 30 sec - 1 min.  Repeat other leg.

***I can not find a picture of this one... I will draw one (badly, I am sure) and add it soon.***

4. Gluteus Maximus - Laying on your back, bend your first leg and place your other foot across your knee.  Pull the first leg towards you by the upper leg.  Keep your hips straight.  Hold for 30 sec - 1 min.  Repeat other leg.

5. ITB Roll-Out - Using a foam roller (or 3 tennis balls duct taped together), roll up and down, massaging and stretching out your ITB from your hip, down to your knee.  This is usually tight in runners, causing knee issues, but even without knee problems, it does not hurt to keep this band limber.  Roll for 30 sec - 1 min each side.

Hopefully, after a few days of stretching, you should feel a difference in your lower back.  Again, I am not saying this is the solution to all your back issues, but this is a simple first step to correcting / avoiding back issues.

Stretching is something we could all add to our daily routine.  It would be so simple to take 20 minutes each night and stretch before you go to bed.  Remember, when you stretch, do not over stretch.  You should feel the stretch, but it should never hurt... ok, the ITB Roll-Out may hurt (a lot) the first few times, depending on how tight it is... but, other than that, stretching should not hurt.  Breath while you are stretching and allow your body to enjoy and react to the stretch.

Hope this help with a few of your back problems out there!
Sandra
www.beachesfitness.ca

Breakfast - Why Is It Important?

If it is that you are trying to lose weight, or just that you are always running late and cutting out breakfast is the only way you can make it out the door on time... skipping breakfast is never a good idea.  You have heard it over and over again... "Breakfast is the most important meal of the day"... I am not sure I completely agree that it is the MOST important meal, but it definitely is the one most people are willing to skip, and really, no meal should be skipped.  Our body and brain need to be refueled through-out the day, so in order to keep sharp and on track with a healthy lifestyle, why would you skip ANY meal???

I am not going to get into how you should eat all day, this post is all about breakfast, so lets just keep it simple.  Why is breakfast so important?

Some experts believe that if you skip breakfast, your body goes into "starvation" mode... others believe this is not true.  Apparently, it takes days of not eating for your body to slow down and go into "starvation" mode.  I am not sure which is true, but either way, if you are not eating from dinner time and then you skip breakfast... you are looking at 18 hours of not eating!!!  That only leaves 6 hours to fit in all the nutrients you need.  So, do you then eat every hour from Noon - 6pm... or are you eating until midnight and then getting into bed?  This is also not a great idea... for many reasons, weight gain just being one of them.

They say that people who eat breakfast have a better chance of losing weight.  This may be because their metabolism is working properly, or this may simply be because these same people who are willing to take that 15 minutes in the morning and eat a proper breakfast, are also eating healthy and balanced meals through the day and not overindulging in poor food choices.  If you skip breakfast, there is a really good chance that by the time your lunch break comes along, you are so hungry, you grab the quickest thing available.  As we are all aware (if we want to admit it or not), the quick and easy food is not the healthy and balanced food.  One day I will do a post on packing a lunch and planning your dinners... this is the only way to ensure you are going to make proper choices and not the easy choice.

Now, if you are like me, you can not eat a big breakfast within an hour of waking up.  My body just does not process it well and I end up feeling like garbage.  So, why not split breakfast up?  Some days I will have a hard-boiled egg when I am getting started and then about an hour or so later, I will have some yogurt and fruit.  There is no rule saying that you have to have 3 large meals at 8am, Noon and 5pm... this is just what the norm is... that does not make it right for everyone.

Your breakfast should include protein and lots of fiber.  This will satisfy your hunger longer and keep you satisfied to lunch time... helping eliminate that mid-morning muffin... don't get me started on muffins.  The protein is easily attained from low-fat meat, eggs, nuts or dairy products.  Good high-fiber foods include fruit, vegetables & whole grains.  It is easy to have hard-boiled eggs in the fridge already prepared, add some fruit and a piece of whole grain toast to it and you have an easy, healthy breakfast.  Not so hard, is it?

Generally, I tell people to stay away from cereals.  I mean, the high-sugar cereals should be obvious bad choices, right?  But, if you really like cereal in the morning, there is nothing wrong with a bowl of whole-grain cereal, topped with fruit and low-fat milk.  Just be aware of artificial flavors and colours and the preservatives.  None of these are good for you, if you are trying to lose weight or not.

So, what are some healthy choices for breakfast?  Here is a great list I found at http://www.secretsofhealthyeating.com/healthy-breakfast-foods.html, just to get you started...

.

1. Cereal. Have a bowl of high fiber, whole grain cereal, with low fat milk. Add some freshly chopped fruit to it if you like. Bran cereals are high in fiber and will help you feel fuller for longer. Fruits such as kiwi fruit, apples or berries add a fresh, sharp taste to cereals.
2. Eggs. Have an egg for breakfast - poached, boiled or scrambled for a high protein meal. If you have the time, make an omelette, with fresh vegetables such as zuchinni, mushrooms and tomatoes.
3. Oats. instant oat porridge is an excellent quick way to have a healthy breakfast. Instant oats come in a variety of flavours, and can be jazzed up with flaxseeds, berries, nuts and honey for a delicious breakfast ready in five minutes.
4. Whole Grain Toast. 2 slices of toast spread with low fat dairy spread or cottage cheese makes for a simple way to start the day. If you have sweet tooth, you can have honey or jam with your toast. Have some sliced grapefruit on the side.
5. Smoked Fish. Try some smoked salmon or cod with a slice of whole grain toast, or a wholegrain roll. Add some grilled tomatoes or cottage cheese for flavour. The high protein content and healthy fats in this meal will keep your appetite under control.
6. Yoghurt. A huge range and variety of low fat yoghurts are available today for an easy and healthy breakfast. Add your favourite fruit to a bowl of yoghurt, or add yoghurt to your cereal for a healthy and tasty way to get the calcium your bones need. Yoghurt also help with weight loss.
7. Fruit Smoothie. A simple, fast and nutritous way to start the day is to make your own fruit smoothie, by blending non fat milk with two of your favourite fruits. Try a mix of frozen raspberries and banana, or orange juice and blackberries for example.
8. Protein Shake. For an instant and filling breakfast, have a protein shake. Add fruit or yoghurt to your shake for extra flavour.
9. Muffins. While most ready made muffins are high in fat and calories, you can bake your own muffins on the weekend, with wholemeal or bran flour for a healthy breakfast treat.
10. Baked Beans. These are high in protein and low in glycemic load, and are a fantastic way to start the day. Have baked beans on whole grain toast for a healthy and filling breakfast.

Hope this helps you understand why breakfast is so important and how easy it is to include it in your morning routine.

Get into the groove | Health & Fitness | Life | Toronto Sun

Get into the groove | Health & Fitness | Life | Toronto Sun

Packing Fitness into your Travel Plans

So, I was recently interviewed for Canadian Living Magazine Online for how to continue a workout routine while traveling.  The article is wonderful, but just because of the layout of the article, I wanted to expand on a few of my quotes and points made in the article...

If you are planning a trip in the next little while (which most people are), here are a few easy things you can do on the road...

1. No need for equipment...

• I base entire classes and programs on very little to no equipment. Lack of equipment is the worst excuse for not exercising! As a personal trainer, I have heard a lot of good (and not so good) reasons for people to not include exercise in their daily routines. The toughest to work around is no time... the easiest, is no equipment. There is no equipment required for crunches, push ups, tricep dips, squats, lunges, planks (and their many variations), jumping jacks, burpies, mountain climbers, hip blasters, alternating lunges jumps... should I bother going on? I started Beaches Fitness in my basement. I had a 10 x 10 space and the big gym machine took up 5 x 10 of that (and I have never used that machine much)... I was not left with much room to work in, but I made it work. I still had great results from my clients and I was still able to change their fitness routines up on a regular basis and keep them motivated. There is so much you can do without machines and in very little space! You do not need a lot of space or equipment to get in an effective workout. I have put together plenty of routines for clients to do while they are away for business or pleasure. Some clients are happy to go down to the hotel gym, but others would much rather workout in their hotel room.

2. Take advantage of what your travel plans have to offer... hotel gym, pool, scenic walks!

• Hotel gyms are usually wonderful. The equipment is kept clean and in great working order and they are never too busy. If your hotel offers a gym, take advantage of it! Exercising while on vacation will help keep your energy levels up and help burn off the extra caloric intake you may experience at the restaurants or while out on the town! Exercising while traveling for business will also help with the above mentioned issues, but most importantly, it will help manage your stress level and gives you that hour to yourself and away from your work.
• If you are able to walk places while traveling, do it. Pack a comfortable pair of shoes and plan some extra time to get from your hotel to your destination. This is a great way to see the city, safe some money and get in some much needed exercise. If you are really looking to burn some calories, but are not into the idea of jogging, why not power walk? Just lead with your hips and push your body to walk a little faster than you normally would. You do not need to speed walk or anything, just push yourself forward a little quicker than you normally would. Let your heart rate increase a little and your body will thank you in the long run.
• Pools are another great perk to staying in hotels – if you like swimming. Swimming is a great low-impact form of exercise. If you really enjoy swimming, do a few laps. Get in your exercise and decrease your stress all while doing an activity that you enjoy!

3. Pack a gym... that would fit in your purse!

• For my clients going away on travel, I have put together a travel fitness pack. Packed in one of my Beaches Fitness totes is a resistance band, resistance loop, a Bender Ball and their workout routine.  None of this takes up any room in a suitcase... most women could fit these in their purse. A yoga mat would be nice, but not at all a necessity. A hotel towel can make floor exercises more comfortable than the being directly on the hotel rug. Everyone knows what a resistance band is... a long, flat band that come in different colours. Resistance tubing is also fantastic and I use that for all my classes, but the bands pack up so much smaller, they are great for travel. The resistance loop is a small loop – much like the resistance band, only a little thicker and about 12” long. This small little loop can do so much! Hips, thighs, inner thighs, biceps, triceps, upper back, calves... the list goes on. I use these loops with all my clients and in all my classes. I love them. They pack up so small. I carry at 30 with me to every class and they take up a very small portion of my backpack. There is no excuse for not taking them with you for your vacation or business trip! Last year, this was the only piece of equipment I used for my Stroller Fitness classes. They are a lot tougher than they look! The final piece of equipment I think it terrific for travel is the Bender Ball. This little ball is inflated by a straw in a few seconds and then deflates to be flat again in a few more seconds. There is so much you can do with the Bender Ball, it has become my favorite piece of equipment for my classes and with my clients. It changes core work, helps with lower back issues, creates great stability exercises and also offers great modifications for lower body and upper body exercises! I could design a full body workout with just the Bender Ball! As for the cardio portion of your workout, you could take a skipping rope, if you love to skip and have a place that you are able to do it, why not? Obviously, jogging would be the simplest answer for cardio, but not everyone loves to jog and if you are working all day, most people do not want to go jogging alone at night in a new city. Some great options for in the hotel room are jumping jacks, jogging on the spot, mountain climbers, burpies, hip blasters, or penguin jog (which includes the resistance loop and works your hips at the same time... so wonderful!).
• Fitness apps on a smart phone can be great. If you can find an app for your phone that will keep you accountable to your workouts, even better. Most people are quick to say, “I will workout tomorrow”. This is very easy to keep doing and in general, tomorrow never actually comes. There is a reason people have more success with a Personal Trainer; yes, we have greater knowledge of how to safely workout and how to see more results, etc, but the main reason people need a personal trainer is motivation. I am not a cheerleader with my clients and I am not a drill sergeant... but, my clients are accountable for their actions. If they have not worked out for 2 weeks and then come back to me, they then need to tell me why they did not workout and they can see the punishment on the scale. I do not need to say anything to my clients to make them feel bad about not working out, they do that to themselves when they find themselves having to explain to someone else why they had no time to workout. Really? Anyone can find 2-3 hours a week to workout. It just needs to take priority over watching “Big Brother” or what ever show it is for that season... believe me, I watch tv, but I have to record it and watch it later. I am a mother, a business owner, and a wife and I still find time to exercise. It is possible.

4. Make sleeping part of your travel plans.

• Needing a proper nights sleep is important for everyone. If you are traveling or if you are at home, we should all make sure we get enough sleep. Our bodies need this time to process our day, recover from our day and prepare for the next. Exercise also helps to promote healthy sleep, so it is a great circle... you need enough sleep to make sure you are working out safely and efficiently, but working out will also help ensure you are sleeping soundly. Our bodies and minds go through so much while we sleep, it is imperative that we allow our bodies this time to recoup and prepare.

5. Include "exercise" in your day to day travel experience.

• Stuck sitting in meetings all day? Why not walk to and from the hotel? Sitting in presentations all afternoon? Why not do some “Tummy Vacuums” in your seat? Just pull your belly button into your spine, hold for 10 seconds and release. Repeat this 10 times and you have just worked your transverse abdominis, which will help reshape (or maintain) your belly. If you have a day off, why not rent a bike and find some bike trails. Even the most metropolitan cities will have some beautiful bike trails. Any hotel concierge should be able to help you locate a bike rental shop and the bike rental shop will be able to lead you to some great trails. Walking is one of the best ways to experience a new city, so do not be afraid to walk instead of taking transit. You will be thankful in the end and see so much more of the city instead of seeing the underground tunnels!

6. Indulge yourself, but do not overindulge.

• Counting calories is never fun, but it is a good idea when you are out of your normal routine. It is really easy to over eat and eat the wrong things while you are away. Why not write down everything you eat? You do not need to track the calories, but writing things down tends to lead people away from poor eating habits. If you feel guilty writing it down, there is a good chance you will not eat it. Going out for the evening and having a few drinks? No problem. Why not have a glass of water between each drink? Not only will it help you drink responsibly, but it will also ward off any hang over you may have. Drinking will increase your calorie count more than most people realize. This does not mean you can not drink, but maybe just limit how much you drink.
• If you are going out on the town for the day, why not pack yourself a healthy lunch? You will save money and have more control over your portions and will be less likely to over indulge.

Why is it important to continue your workout routine while traveling?

The biggest problem with taking time off from exercise, is the chance that you do not return. It takes 3-6 weeks to get your body into a great workout routine and get yourself motivated to allow yourself the time to exercise. It can take as little as a week to lose that momentum and very quickly end up back where you started... if not worse. As a personal trainer, I have seen this first hand. Clients come in 3 times a week, get themselves in a great routine and are on track to meeting their goals... then they get called away on business and way too soon, their weight is creeping back up on the scale and they get discouraged. This can be a very slippery slope. There are so many reasons why you need to workout 3 times a week (minimum), but the the most important reason is routine and momentum. Do not allow yourself that chance to put it off to tomorrow, why not today? In today's society, it is very easy for people to feel that work is more important than exercise. Really, is your job more important than your health and happiness? Everyone needs to take a look at their own lives and decide where their priorities fall. If your own health and happiness is at the bottom of a long list, there is a good chance you need to take some time and re-evaluate what is important to you in the long term.