As I am trying to get back into the swing of things after a major fitness studio remodel and a much needed vacation, it dawned on me that you all might need a couple tips that will help you keep the fitness habit while on your next trip. I always try and practice and preach balance to my clients. That includes their everyday lives as well as when they are on vacation! James and I recently took a little trip to Maui, Hawaii and managed to not only relax, but enjoy the flavor of Maui and stay somewhat consistent with our fitness routine. A couple times at our place’s gym facility-but mostly we wanted to be outside, besides isn’t that why one goes on vacation? We were able to experience the sights and stay healthy. Besides, taking one to two weeks during vacation to modify your normal routine or lessen the intensity of your workout schedule will not hurt you! Remember: Everything in Moderation!
Here are a few tips on how you can fit fitness into your next vacation!

• Be realistic. You probably won't be able to fit in your normal weekly workouts and that's okay. Shoot for completing at least 50% of your normal regimen. Besides, you are on vacation!
• Plan ahead. Before leaving town, find out what type of workout facilities your accommodations will have or if there is a nearby park of jogging track.
• Scope out local gyms. If you are staying somewhere that doesn’t provide a workout area then inquire at the nearby local fitness centers for their rates. Often they offer day passes for minimal fees. Hotels are also a great source to find out what the “locals” think.
• Pack resistance bands in your suitcase. I have provided clients with a full body workout they can do in the room in less than 30 minutes! The band takes up very little space, yet can provide you with an entire upper and lower body workout routine.
• Don’t deprive yourself of all local delicacies. You can enjoy some special meals without going overboard. One way James and I splurged on a yummy meal was to share! If you are traveling with someone split the meal-if alone take half if it back to your room for another evening, more and more hotels are offering mini fridges.
• Be creative. Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. Try biking, hiking, a pedal boat excursion, water-skiing, beach volleyball, etc. Effective workouts aren’t limited to the standard fares of walking, jogging and fitness machines. This is a great opportunity to take in the beauty of a place and have a fun excursion as well! While in Hawaii, we were able to do some hiking, snorkeling and body surfing!
• Try out your travel routine at least once at home. A new workout that you’ve never done before will require more time and preparation. This type of frustration just makes for an easy excuse to skip the workout.
• Prepare snacks. If your journey includes a lot of time in the car, be sure to pack some healthy snacks so you aren’t forced to eat at all the fast food and convenience shops along the way.
• Play in the pool. If lounging poolside is part of your vacation plans, then hop in the pool every 20 minutes for 5-10 minutes of pool walking (try it in waist-deep or higher water for a really challenging workout).
• Get comfortable. Don’t forget to pack comfortable workout attire that fits your destination’s climate.
PS: There are a few more days to take advantage of our Fall Into Fitness Special and our $10 classes! Call our Portland Studio 503-234-7253 for more information
Yours in Health & Wellness
-Tammie

Getting Back on Track Part 2

INCLUDE ALL LEVELS OF TRAINING INTENSITY
Once you have developed a cardiovascular base, add one short and intense interval workout, as well as one to two moderate-length and moderately intense workouts. (Interval workouts involve fast-paced exercises interspersed with bouts of cardio to keep you in the “Zone”)
Adding intensity not only raises your level of fitness but helps you avoid hitting the dreaded "plateau" if you are trying to lose weight. Remember to still include longer, moderately intense workouts in your program; they will aid in recovery and training adaptation.
Below are cardiovascular guidelines to help design your weekly routine.
Structure one intense interval workout into your program each week. These workouts should last between 20 to 30 minutes. During these workouts your breathing is heavier and your heart rate much higher, try to stay in 65%-85% of your target heart rate. These workouts will definitely be above your comfort zone or where you would prefer to exercise so have patience with yourself when beginning this new approach.
Structure one to two moderate-length and -intensity aerobic workouts each week. These sessions should be 40 to 50 minutes. The level of effort in these workouts should be comfortable but challenging.
Finish each day of exercise with a 25-45 minute bout of cardio, this will further your cardiorespiratory health as well as condition you to become a better and more efficient fat burner.
Keep checking in to get the other tips on how to revamp your routine! Happy Gym time!
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PS. Don’t forget about our Fall Back Into Fitness Special now through September.
Current Members/Clients: If you refer any friend or family member to join for a year –you will receive 2 personal training sessions.
New Members: Sign up for a Year membership and pay no sign up fee as well as get 2 personal training sessions your first month!
Ask us about it next time you are in. This is a chance for you to revamp your workout, get back into the gym, and maybe recruit a friend to be your workout partner!