The term “Beach Body” has widely escalated throughout all social media channels, TV ads and magazines lately. As a personal trainer, I advise my clients to keep track of their fitness and nutrition habits throughout the whole year, but if you find yourself in the situation where you want to look your best in a short period of time, e.g. the summer season, this article is for you.
Here I will cover the most frequent questions related to the beach body and its goals: what is it, where to start and how to achieve it.
Let’s get started.
What is a ‘Beach Body’?
The definition of ‘Beach Body’ is quite complex as for each individual it probably means a totally different thing.
For those who struggle with a few or more additional kilos, a beach body might be achieved if they just lose a couple of kg and manage to fit into a smaller size than usual. For others, who might already be very fit and quite slim, losing body mass is not really needed - they would only have to reduce their body fat around 10-12%.
When it comes to guys we find that there usually are two types of beach bodies they’d like to achieve: the ones who want to lose their ‘beer belly’ and the ones who want to develop a six pack they can show off at the beach.
Easy to see only you can define the term “beach body” and what it means to you.
Achieving the Beach Body: Where Do I started?
You’ll need to get started by evaluating your current physical state and defining realistic short term goals.
First of all, you should analyse your nutrition and physical activity habits. The Internet can help you here in many of these areas, although, for complete beginners, I advise to book a consultation with a personal trainer and get started at least with a few personal training sessions as and when possible. A nutritionist is also advisable.
In my opinion, magazines and the Internet are full of unreliable information which might harm you instead of helping you out. Having a proper, qualified trainer around you answering all of your questions as well as providing you with all the necessary information will make your beach body goals easily achievable! A personal trainer or nutritionist will clarify where to start and what to do.
How Long Does it Take to Achieve a ‘Beach Body’?
Once again, this highly depends on each individual and his/her expectations. In general it would take around 12 weeks to see visible changes in your body.
I can promise you that in that amount of time you’ll feel your energy levels increase and your mood improve. Overall the body will tone much faster!
Let’s Talk Training
No matter what the beach body goal that you’re trying to achieve is (six pack, enhanced muscle mass or a slimmed down physique), as a female personal trainer I mostly recommend compound moves.
Compound moves are exercises that train several muscle groups at once: squats, lunges, leg press, pull ups, push ups, etc.
Also, these moves play an important role in improving insulin sensitivity to a greater degree. By using up the supply of glycogen stores in the various muscles, compound moves allow your body to keep the insulin levels steady for the rest of the day and as well as allowing the mobilization of fatty acid.
What is more, compound exercises positively affect the hormonal response that is beneficial in building muscle mass and/or burning fat. Production of testosterone and growth hormone can be triggered by an intense set of squats as well.
Another training style that brings phenomenal results and helps to get in shape miraculously (especially if you are trying to lose weight), is HIIT (High Intensity Interval Training). These training styles are exactly what I would advise you to concentrate on while preparing your body for the beach – combination of compound moves and HIIT would be the best way to get your body in shape in the shortest period of time.
HIIT has many benefits for improving your body composition and helping to prepare your body for the beach season. First, it takes only about 15 minutes a day to achieve visible results in a short period of time. Second, with HIIT training, you will not lose muscle, only fat. Third, HIIT will help you strengthen your heart and increase your metabolism. Last, but not least, you can do it anywhere and no equipment is needed.
Doesn’t it sound just great?
Let’s Talk Nutrition
What are the basics of eating well? Eating 4-5 protein based meals, including a good amount of fruit and vegetables in your diet? Not so simple.
Everything, once again, depends on your body transformation goals: if you want to reduce your body fat percentage to a certain amount and see some serious definition, keeping the principles stated above would simply not suffice.
Counting your macronutrient intake is the key in achieving your goals. This does not mean that you will need to be weighing every meal you prepare, but knowing the essentials is definitely important.
One of the most important principles of healthy eating for the goal of reducing body fat percentage is taking protein with each meal with lots and lots of vegetables. Try not to get obsessed with counting calories, better think about portions and healthy snacking options.
Also, getting rid of refined sugars and ready meals (including soups), would be essential.
Workout
The following workout is suitable for all fitness levels. Although, for advanced trainees, some additional guidelines might be given. The warm up part is essential before starting any workout. It prevents your body from soft tissue injuries and prepares the muscles for the effective workout!
Warm up
Start with active drills, such as jog or sprint on the spot. Continue with wide shoulder rolls, neck rolls/twist and end the warm up with a few burpees and star jumps.
Full Body Advanced Beach Body Workout
SQUATS
Beginners: start with your own body weight 3 sets x 20 reps.
Advanced: start with an empty Olympic bar, followed by challenging weight by 3-4 drop sets. Make sure you have a spotter to help you.
PRESS UPS
Beginners: 3 sets x 10 reps
Advanced: Use bench press. Start with an empty Olympic bar, followed by challenging weight by 3-4 drop sets. Make sure you have a spotter to help you.
BURPEES + SPRINT
3 sets of 10 reps.
Beginners: 10 sec sprint after every burpee.
Advanced: 20 sec sprint after every burpee.
WALKING LUNGES
3 sets of 26 reps.
Beginners: Body weight only.
Advanced: Use kettlebells for extra weight. Add 2-4 pumps on every lunge down or keep weights above your head to involve your back, shoulders and arms.
SHOULDER PRESS
Beginners: 3 sets of 10-15 reps, using challenging weights. In addition, barbell or dumbbells can be used.
Advanced: 5-6 drop sets plus additional 2 sets of super light weight pump half way. In addition, barbell or dumbbells can be used.
MOUNTAIN CLIMBERS
All levels: 3-6 sets maximum holds for climb.
HIIT
Choose your favourite machine or go outside:
Outdoor run or treadmill
Stationary bike or outdoor bike ride
Warm up: 2 min at moderate speed.
Workout: 15 sec as fast as you can + 15 sec rest (beginners can take 30 sec rest) x 5-10 times. Followed by 2 min moderate speed. You can repeat the workout twice or three times.
For advanced only (indoors): you can increase an incline for resting periods and decrease for sprints.
Rest: Appropriate rest is required for all trainees. Weight training anything between 30-90 sec.
Tempo: Emphasising negative eps (slow lowering).
Summing Up
The process of getting your beach body can be a little complex; achieving great results in a short period of time requires clear goal setting and the right execution plan.
From my professional experience, the most effective way to achieve a beach body is by having a qualified person (fitness instructor, nutritionist, etc.) next to you helping you out. At least try to have a chat with one before taking any actions.
Also, a balanced nutrition and the right choice of exercise play a key role in making this process as quick and easy as possible!
BIO BOX
Justina Triasovaite is a certified female personal trainer and also runs justinatraining.com, a site with useful information for those who are interested in general fitness and body transformation. A committed health and fitness fanatic, Justina is very passionate about helping transform people's lives.
Too much caffeine caused the death of a 16-year-old high school student from South Carolina who collapsed during class last month, according to the county coroner. Davis Allen Cripe died from a caffeine-induced cardiac event causing a probable arrhythmia. During an arrhythmia, or abnormal heart rhythm, the heart may not be able to pump enough blood to the body, and lack of blood flow affects the brain, heart and other organs. The teen consumed three caffeine-laced drinks -- a cafe latte, large Diet Mountain Dew and an energy drink -- in a two-hour period before collapsing in his classroom at Spring Hill High School on April 26, Watts said. (Source: CNN) So where does this tragic news leave adult java lovers?
How much caffeine can I drink a day?
"Most people can safely take in about 400 milligrams of caffeine daily or about 4 cups of coffee," says Dr. Christopher Calapai D.O., a New York City Osteopathic Physician board certified in family and anti-aging medicine. He adds that, “the limit varies from person to person.” It’s difficult to assign an exact amount for everyone because people can have different sensitivities or reactions to caffeine based on age, medical history, and tolerance. However, there is enough research available to make a recommendation based on an individual’s weight.
To keep it safe, health experts recommend a maximum daily dose of 400 mg. To see what this means for you, check out the caffeine in some of these common drinks:
Starbucks Coffee (16 fl oz): 320 mg caffeine
5-hour energy (1.93 fl oz): 207 mg caffeine
Dunkin Donuts regular (16 fl oz): 203 mg caffeine
Starbucks Latte (16 fl oz): 150 mg caffeine
Coffee, brewed (8 fl oz): 133 mg caffeine
Red Bull Energy Shot (2 fl oz): 80 mg caffeine
Red Bull (8 fl oz): 80 mg caffeine
Tea (8 fl oz): 53 mg caffeine
But how, exactly, can the world's most popular drug kill?
Like other stimulants, caffeine raises blood pressure, boosts heart rate and temporarily shrinks blood vessels. Dr. Calapai explains that, “In excess, the effects can be deadly by causing a heart attack, stroke or other cardio-vascular-related problem. Researchers think daily caffeine intake can increase the risk of coronary heart disease, but the results so far have been inconclusive.”
It’s also important to realize that medical conditions can affect sensitivity to caffeine. “If you have anxiety, panic disorder, heart arrhythmia, high blood pressure, diabetes, take medication or have any sort of medical condition, then you may tolerate less caffeine and should speak to a doctor,” says Dr. Calapai.
There are “caffeine overdose symptoms” that are important to watch for. These include:
Jitters, Restlessness, and Nervousness
Increased heartbeat
Nausea
Anxiety
Heart palpitations (cardiac arrhythmia)
Insomnia
Sweating
Dizziness
Vomiting
Cardiac arrest
Dr. Christopher Calapai, D.O. is an Osteopathic Physician board certified in family medicine, and anti-aging medicine. Proclaimed as the "The Stem Cell Guru" by the New York Daily News, Dr. Calapai is a leader in the field of stem cell therapy in the U.S. His stem cell treatments have achieved remarkable results in clinical trials on patients with conditions as varied as Alzheimer's, arthritis, erectile dysfunction, frailty syndrome, heart, kidney and liver failure, lupus, MS and Parkinson's. He has worked with Mike Tyson, Mickey Rourke, Steven Seagal, and Fox series Gotham's, Donal Logue; he was a medical consultant for the New York Rangers. Connect with him via twitter @drcalapai or at www.drcal.net
IS YOUR JOB MAKING YOU SICK?
7 Work Related Anxiety Triggers and How to Ease the Stress
675429
Whether you work from home or go to an office daily; you are always working for someone else. Your services, talents, skills and knowledge are being exchanged for money and that means meeting expectations. It also means dealing with daily triggers that frustrate us. According to Dr. Sanam Hafeez, these triggers build up stress which may negatively impact our personal relationships physical health. Dr. Hafeez, a NYC based licensed clinical neuropsychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, offers 7 work related anxiety triggers with tips on what we can do to deal with them.
Fear Based Bosses
Bosses who focus on possibilities and solutions inspire creativity and collaboration. Fear-based bosses aren’t leaders they are energy drainers. They have quick tempers, focus on problems, complain and threaten. According to Dr. Hafeez people make the mistake of remaining in a job for the wrong reasons. “Being spoken to harshly every day is no way to live. It’s abusive and causes anxiety. My advice, file a complaint with human resources and resign. Your well-being matters first and most.”
Co-Worker Cliques
Some work cultures include gossip, passive aggressiveness, undercutting, sabotage, and verbal jabs that would rival any high school clique. “If your work is solid, align with others who are focused and keep your eye on the prize. You have a job to do and your focus will be thrown off by unnecessary cattiness. When you hear a group of co-workers gossiping, politely excuse yourself,” advises Dr. Hafeez.
Technology Glitches
We’ve all had instances where we want to throw our computers out the window, stomp on our cell phones and kick a vending machine after it gobbles up our last 2 singles. “Technology is what led to a higher standard for speed and efficiency. When we can’t get what we want in .005 seconds we get agitated. It’s conditioning,” she explains. “Centering is a great technique that helps delay reaction time to stressors. Before pounding on the copy machine, step back count to 5, breathe and pivot to fixing whatever may be wrong or finding someone who can assist.”
Presenting
You can be the most articulate, outgoing person and still have anxiety when it comes to presenting to a group. It is common for people to experience insomnia, nausea and tension headaches leading up to an important presentation. Preparation is key. “Allow ample time to gather key points and mentally rehearse your presentation while doing another unrelated activity such as cooking, cleaning, walking or running, to release stress and remain present suggests Dr. Hafeez.”
Your Commute
“Once you exceed 30 minutes one-way, your happiness level drops and your stress level rises,” says Dr. Hafeez. A coping mechanism she suggests is to use the commute as a time to learn. If driving, tune off the negative news talk radio and opt for interesting podcasts or audio books. If stuck on a bus or train, reading a book, watching a show on the iPad, or getting a head start on email are also ways to make the time fly.
Business Travel
Rushing for airplanes and dealing with weather delays and over-booked flights not to mention navigating an unfamiliar place will stress anyone out. “Preparation and a solid backup plan is a great way to ease pre-business travel stress. While face-to-face meetings may be optimal, skipping a flight and opting for a video conference may be a less stressful option.”
Quotas and Commissions
While most workers love the self-determined earning potential of a commission-paid job, they still find it stressful when they look at the numbers and fear coming up short. “Anxiety is cause by excessive worry about future events you believe you cannot control, explains Dr. Hafeez.” It may sound harsh but setting higher targets can be helpful. When you raise the bar at making 50 sales calls instead of coasting by with the usual 20, you’ll most likely complete 30 and will feel accomplished. “Acknowledge daily wins and break down the effort into smaller chunks of time so you focus on what’s in front of you,” she advises.
About the Doctor:
Dr. Sanam Hafeez PsyD is a NYC based licensed clinical neuropsychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens.
Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post-traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz.
Forever Fit: How to Maximize Your Workout Plan & Get Results
As the summer time emerges, many people are working hard to get in shape. However, it's best to just maintain a healthy lifestyle and remain forever fit. If you'd like to change your approach to physical fitness and achieve the best body you've ever had, consider implementing these four ideas into your lifestyle.
Try HIIT Workouts
HIIT is an acronym that stands for High-Intensity Interval Training (HIIT). HIIT workouts are great for maximizing your workout plan because they're time-efficient and physically effective. When you work out at a high level of intensity, you physically can't do that for long periods of time. No one sprints a marathon. Usually, a sprint is no more than a few hundred meters. One example of HIIT training involves going back and forth between sprinting and jogging. Sprint for a minute. Jog for two minutes. If you do this for 20 minutes without stopping, the bursts of high intensity will allow you to get more of a workout than jogging for an hour.
Avoid Ruts
If you do the same workout repeatedly, your body will get used to it. The key to getting the best workout plan involves challenging your body. Your body naturally wants to go with a comfortable flow. Switching it up will keep your body guessing. Try outdoor running on Monday. Dance in a cardio dance class on Tuesday. Do a boot camp on Wednesday. Hop on a stationary bike and enjoy spinning on Thursday. Use Friday for a good session of yoga. Take Saturday off and go for a walk on Sunday.
Get Special Training
For those who need someone else with them on their health journey, getting specialized training from a trainer, gym or some other source is a great way to go about it. When you sign up for a training session, such as those at Halevy Life, you’ll learn what it takes to reach your fitness goals. After all, it's hard to see the picture when you're in the frame. During training, you’ll be most likely surrounded by professionals who are well-versed in the schematics of the human body and will push you to greatness. Just make sure to do your research and find a trainer or training system that's notorious for delivering results.
Rest and Eat
In order to stay physically fit, it's important to remember that it's not just about exercise. There are other moving parts to the equation. You've got to remember to rest and allow your body to recover from the workouts. You also need proper nutrition and hydration. Diet and exercise go hand in hand. However, society will make you think it's important to push and take no breaks. If you'd like to become more fit and get results with your workout plan, remember to rest.
These four tips will truly take you far in your fitness goals. As you continue to develop your physique, you'll naturally experience a better quality of life. As long as you remain consistent and listen to your body, you'll be able to maximize your workout plan and get results.
Pro athletes and celebrities tee off at eighth annual Joe Carter ClassicCelebrity Golf Tournament
June 14 and 15; DMC and Arrested Development to perform at VIP After-Party
Star-studded charity event has raised $2.5 million to benefit children’s charities to date
TORONTO, ON – Major League Baseball legend and World Series champion Joe Carter will be back in Toronto this June for the annual Joe Carter Classic Golf Tournament. Over the past eight years, the country’s largest celebrity charity event has raised over $2.5 million in support of the Children's Aid Foundation and other local children's charities.
The annual charity event, hosted at Eagles Nest Golf Club in Maple, Ontario, will include the Joe Carter Classic Celebrity Skins Game on Wednesday, June 14, followed by the Joe Carter ClassicGolf Tournament on Thursday, June 15.
After two days of playing on the greens, the stars will head to the Ritz-Carlton Hotel in Toronto to celebrate at a VIP After-Party. Sponsored by Biion Footwear and Strellson, the exclusive party will feature performances by iconic hip-hop group DMC, and a special performance by Arrested Development.
"It’s so inspiring to see the positive impact the funds raised from the Joe Carter Classic Golf Tournament have had on the lives of at-risk youth. Giving young people access to programs that will help them achieve a bright and successful future is critical to creating a better world," said Joe Carter, event co-chair. “I feel very blessed to have so many generous players, sponsors and partners who come out to support every year. It’s an incredible event for a great cause.”
The main event on Thursday, June 15 includes a round of golf played in celebrity foursomes, a gourmet dinner, an awards ceremony and an impressive live auction. Proceeds raised from this tournament support the Children’s Aid Foundation’s Joe Carter Family Support Endowment Fund and the Joe Carter Scholarship Endowment Fund.
"The Joe Carter Classic Golf Tournament has been invaluable in transforming the lives of at-risk kids,” said Valerie McMurtry, president and CEO, Children’s Aid Foundation. “The funds raised help the youth of our community who have stood strong in the face of hardship. Now they have the opportunity to not only change their lives, but the lives of others, with access to post-secondary education.”
This year’s celebrity lineup will include baseball royalty such as Ozzie Smith, Roger Clemens, Cito Gaston, Dave Stewart, Kelly Gruber, Barry Larkin and Tim Raines; basketball greats Spud Webb and John Starks; hockey heroes Doug Gilmour, Grant Fuhr and Mike Krushelnyski; and NFL greats Dan Marino, Jim McMahon, Truman Thomas, Neil Smith and Chris Doleman.
“We are incredibly proud to be celebrating the eighth annual Joe Carter Classic this year. This fundraiser would not be what it is without the support of all of those who participate and the talent who generously give their time to help raise money and awareness for children’s charities,” said James Dodds, TD Bank Group vice president and event co-chair.
Presenting sponsors for the tournament are BlackBerry, TD Bank Group - the Official Bank of the Toronto Blue Jays, and Canada Goose. Supporting sponsors include: SDI Marketing, CIBC, Lug, Toronto Star, Air Canada, Facebook, Nike Golf, RBC, Port of Spain, Mi 5 Print and Digital and Indeed. The Joe Carter Classic After-Party is presented by BIION Footwear in partnership with Strellson. A full list of participating sponsors can be found here.
Musical Guest Arrested Development
Image Courtesy of: Arrested Development management
Joe Carter
Image Courtesy of: Distinctive Foto Imaging
About Joe Carter Classic Golf Tournament
The annual Joe Carter Classic charity golf tournament pairs avid golfers with top name celebrities from the worlds of sport and entertainment. Proceeds from the event go towards supporting post-secondary attainment and social development programs for Canadian youth. Since 2010, the Joe Carter Classic has raised $2.5 million to benefit the Children’s Aid Foundation and other local children’s charities.
About The Children’s Aid Foundation
The Children’s Aid Foundation is Canada’s leading national charity dedicated to improving the lives of our country's most vulnerable youth - those who have experienced abuse, neglect, and abandonment. With the support of generous donors, we have been helping children reach their potential against all odds since 1979. Last year, we delivered a wide range of high– impact programs and services, transforming the lives of over 23,000 children and youth. They depend on us. We depend on you. Join us and help Canada’s most vulnerable kids define a vision for themselves of a successful future. Learn more at www.cafdn.org.
THE GOOD GEISHA OPENS SHOP IN PACIFIC MALL
TORONTO, ON – Wednesday, May 17th, 2017 – When The Good Geisha first opened their shop last year in Kensington Market, owners Anna Chow and Amber Gotzmeister never imaged they would be opening a second location so soon before their one-year anniversary. The overwhelming demand for microblading has given them the confidence in expanding their niche beauty business of cosmetic tattooing across the GTA.
“Balancing eyebrows are big business,” says business owner, Gotzmeister. “We once held a promotional event and had customers lined up outside for hours, just to get our microblading deal. We tattooed 46 eyebrows in ten hours that day. After market research, the opening of the second location in Pacific Mall just made sense to us.”
In the past year, The Good Geisha has created a training program for people interested in working in the cosmetic tattoo industry and recently finished a textbook setting a microblading standard. They have been featured in The Toronto Star, The Marilyn Denis Show, and Flare Magazine. Style Democracy ranked them one of the best beauty salons in 2016.
“We first opened our shop as an answer to consumers looking for a reputable and legitimate business that holds the highest standards in experience, health and safety, and knowledge,” says co-owner, Chow. “The cosmetic tattoo industry is completely unlicensed and unregulated, creating a blackmarket of inexperienced and undertrained ‘microbladers’ cashing in on the lucrative business. Our goal is to help get this high-risk procedure out of basement setups and budget hair and nail salons.”
The Good Geisha uses only 100% disposable tools, and is fully certified in bloodborne pathogens, trained as a distributor for the highest level surface and instrument disinfectants and sterilants, and disposes all contaminated waste through a licensed biohazard waste disposal service. They use full personal protection, such as, gloves, arm barriers, aprons, masks, and eye protection for all procedures. Watch Toronto woman getting faux freckles in this video.
The Good Geisha is the GTA’s only cosmetic tattoo shop with two locations specializing exclusively in custom cosmetic tattooing and colour correction. They have ten years of experience in cosmetic, reconstructive, and corrective tattooing. Watch their welcome video. FOR A GLIMPSE INTO THE WORLD OF THE GOOD GEISHA CLICKHERE - 9, 347 Followers and GROWING!
HOW TO STAY FIT WHEN TRAVELING
By Sloane Davis
Trying to stay fit and healthy can be challenging when traveling. I always tell my clients that the goal should be to maintain, not gain while away. And while I am an advocate for living life and enjoying all that is has to offer, going on vacation shouldn’t become a free for all to throw in the towel when it comes to health and fitness.
A common question I receive from many prospective clients is “I am going on vacation soon. Should I wait to start the plan or start right away?” My answer is always this: There is never a “good” or “easy” time to start. You have to learn to live a healthy lifestyle which is what my plans aim to do. In other words, start the plan today. That way, when it does come time for vacation, you have the tools you need to maintain, not gain.
While you won’t track every food that goes into your mouth on vacation, subconsciously you are much more aware of how your meals should look and be balanced if you are following a plan prior to vacation. I can’t tell you how many clients come back to have not gained an ounce. THAT is WINNING!
Here are some tips to help you stay fit and healthy when traveling:
Drink a lot of water – Lots of walking, hours spent outside in the sun… traveling can be exhausting. The airplane ride alone will dehydrate you from the altitude. I love to take a reusable water bottle and fill it up after I pass through security to take on the plane with me. This ensures that I am drinking throughout the flight and don’t have to wait for the flight attendants to serve me. And when they do come to serve, take it! Drink all the water you can. You will feel so much better getting off the plane hydrated instead of tired, queasy, tight, and drained.
When you get to your destination, continue to drink water. Incorporate foods that also contain a lot of water such as lettuce, watermelon and cucumbers.
Stick to your normal routine as much as possible: Just because you are away doesn’t mean you have to throw in the towel and eat everything in sight. This goes especially for all inclusive resorts or a buffet. Just because you pay for something doesn’t mean you have to overdo it. Breakfast included in the hotel? Stick to an omelette, a piece of toast or oatmeal, some fresh fruit and one “treat.” You don’t need muffins, bacon, hash browns, pancakes AND french toast if you normally don’t eat that at home. That’s just being a glutton. Pick one savory food and enjoy it. Tomorrow is a new day and a few hours later you will be eating your next meal again.
Keep things in moderation: You don’t have to have everything in one day. Bread, alcohol, dessert all add up at one meal. All 3 along with your meal could mean your total daily allowance of calories or more. So pick one, and choose another the following day. It doesn’t have to be all or nothing.
If you tend to eat more at night, then keep your breakfast and lunch on the lighter side. If you know you are going to have a few cocktails for happy hour then moderate your intake during the day. It is all about balance.
Try to keep active: If you normally workout daily then try to go to the gym half the amount of days you are on vacation. Vacation is just that…a break, so don’t feel like you have to hit the gym at 7am each morning to feel good about yourself. Let go of some of the stress. Go for a walk, enjoy the outdoors and do something entirely different then you are used to.
If there is no gym and you do want to workout, pack resistance bands. They are super light and there are so many exercises that you can do with them (see my video on how to here) . You could also incorporate some body weight exercises or plyometrics in your hotel room (see hotel room workout video here). Just 20 minutes a day will make you feel a whole lot better and most likely help you make better decisions throughout the day.
Have the willpower to stay on track: I know sometimes this is easier said then done, but I can guarantee that you will feel so much better coming home from a vacation knowing you enjoyed it yet didn’t gain a pound rather than coming home 5 pounds heavier only to have to work it back off. We all know how easy it is to put weight on and how difficult it is to take it off. Just a few minor tweaks each day while away can mean the world of difference.
You are stronger than you think. Choose your battles while you are away. Don’t cave into defeat. You can do it! Vacation is so much more than eating everything in sight. Take the time to enjoy those you spend it with, the scenery, and the culture it has to offer. The food is just a bonus, not the entire package.
Sloane Davis is a Certified Nutritionist and Personal Trainer who has helped thousands of people, both men and women, around the world get in to top shape both mentally and physically. Sloane has her undergraduate degree in Bachelor of Arts from Syracuse University and became accredited through ISSA with her degree in Sports Nutrition and Personal Training. She works personally and online with thousands of clients around the US and globally.
Clearlight Infrared and Jacuzzi Inc. Announce a Licensing Partnership and Q & A
How does Infrared Therapy help people live more vibrant, productive and balanced lives?
The simple habit of getting in the infrared sauna a few times a week can profoundly change peoples lives for the better. First I have outlined a brief overview of the mechanism that allows these changes to occur from a physiological perspective.
The infrared sauna restores balance in the body in many simple ways. Within a few minutes of sitting in the sauna the infrared is already penetrating into the soft tissue where vasodilation occurs. The blood vessels open causing the heart to beat faster (cardio effect) bringing oxygenated blood to areas that need healing and removing toxins at the same time. The deep heat reduces muscular and joint pain. The vasodilation automatically causes the body to go more into parasympathetic tone, which is also known as the relaxation response, the opposite of fight or flight. All these changes happen simultaneously.
When pain is reduced, people function at a higher level and experience more joy. Cardio conditioning allows the body to perform and function with greater ease and can increase longevity. Stress reduction can prevent or abate many diseases increasing life span and allowing for a better quality of life, better communication and relationships. Removing toxins can prevent cancer and other chronic diseases and can increase lifespan and overall function. Many auto-immune diseases also seem to be exacerbated by high levels of toxins in the body.
A non profit organization, Physicians for Social Responsibility have an in-depth overview showing the effects of toxins and our health: http://www.psr.org/chapters/oregon/assets/pdfs/powerpoints/chronic-
disease.pdf
How could using this technology and product help improve weight loss?
A weight loss study done at SUNY Binghamton University concluded that participants who used a Clearlight sauna three times a week for 30 minutes over eight weeks lost an average of 4% body fat. Here is the study:
Kaiser Permanente also recommends regular sauna use and states on their website:
Sweat the pounds. Sauna bathing may even be a pleasant adjunct to physical exercise for burning calories and conditioning the heart. Sweating is an active physiological response to help lower body temperature. It involves the expenditure of a considerable number of calories; a person can burn up 300 to 800 calories during a sauna. Sauna bathing, like physical exercise, also places a stress on the heart and may to some degree improve conditioning.
Here is the link to entire Kaiser article on our website:
https://infraredsauna.com/health/kaiser/
How could one incorporate this into their everyday routine?
It is very simple to use the infrared sauna at home. It quickly sets up in any room and needs no venting or plumbing. Many one and two person models plug into any 15 amp 110 volt outlet. The sauna heats up quickly and is ready to use in fifteen minutes.
Most people will gravitate towards a time either in the morning or in the evening to take their sauna. This soon becomes a welcome respite away from others, cell phones and normal distractions of the day. Twenty minutes, three times a week, is all that is required to see positive changes and to improve mental, physical and emotional health.
What are some health benefits of using these products?
Stress reduction
Reduced muscle and joint pain
Detoxification
Improved skin health
Weight loss
Immune boost
Fewer colds/flu
Better sleep patterns
Improved circulation
* It is important to note that the infrared sauna does not cure anything. Infrared is very natural and a large portion of the infrared wavelenghts produced by our heaters are the same wavelengths produced by the body itself. We are helping the body by boosting it's own natural energy. Healing takes place of its own accord as the body comes back into balance.
Do you have a hard time strictly sticking to a low carb or ketogenic diet but love the results? Well there may be a solution for you.
Trim Super Burn is a new product that offers fat burning and sustaining energy. The product claims to offer weight loss support and provide the benefits of a ketogenic diet without carb restriction.
Here are a few quick facts about the product mentioned in their press release:
Product Benefits: Doctor formulated Trim® SuperBurn™ is the ultimate fat burner for sustained energy and weight loss support with beta hydroxybutyrate that provides the benefits of a ketogenic diet without carb restriction.
When/How to Use: 4 Capsules daily
Who Uses: Ideal for active individuals on low-carb diets and people looking to improve body composition (increase/maintain muscle mass, lose fat). Product Ingredients: Acetyl L-Carnitine HCL, Garcinia (Garcinia cambogia) fruit extract, Conjugated linoleic acid (CLA), Guarana (Paullinia cupana) seed extract, Green tea (Camellia sinesis) leaf extract, Magnesium beta hydroxybutyrate, Bitter orange (Citrus aurantium) fruit extract, Yerba mate (llex paraguariensis) leaf extract. OTHER INGREDIENTS: Vegetable magnesium stearate, hypromellose and water. Size: 30-Day supply includes 120 capsules Suggested Retail Price/Availability: $39.95; online at TrimNutrition.com, TeleWellnessMD.com, Amazon.com and select retail locations.
About Trim® SuperBurn™ The Ultimate Fat Burner!
Doctor formulated Trim® SuperBurn™ is the ultimate fat burner for sustained energy and weight loss support with beta hydroxybutyrate that provides the benefits of a ketogenic diet without carb restriction. Its patented formula contains premium ingredients ideal for active individuals on low-carb diets and people looking to improve body composition (increase/maintain muscle mass, lose fat). A 30-day supply of Trim® SuperBurn™ includes 120 capsules and retails for $39.95. It is available online at TrimNutrition.com, TeleWellnessMD.com, Amazon.com and select retail locations. For more information visit TrimNutrition.com.
About Trim Nutrition, Inc. Health and Wellness Products Created By People Who Care
Trim® Nutrition’s product line includes vitamins, supplements and protein shakes manufactured in CGMP facilities and proprietary nutrient injections compounded in a certified licensed pharmacy using the highest quality ingredients. Headquartered in Clearwater, Florida, Trim® Nutrition’s clinical staff of physicians, pharmacists, registered nurses, and research and development specialists are dedicated to the mission of Making Bodies Better™. For more information visit TrimNutrition.com.
We had the opportunity to try the product out and must admit, the teas associated with this product are impressive. Not only did they taste good but there was a noticeable increase in energy.
Since the sample was only a 3 day supply, I can't really speak to the results of the product, but if you love the results of a ketogenic diet but have a hard time sticking to it all of the time, it might be worth a try.
Have you tried this product? Let us know what you think!
Eating healthy but most importantly clean can be tough! Especially when you're fighting a sugar addiction and your brain tells you that you should eat every cookie you see and consume every ounce of a chocolate bar; so it's important to find wholesome substitutes. It's best to try to make your own treats at home so that you can ensure you're using whole and real ingredients, but every once in a while you can find a treat that is both satisfying to your sweet tooth and nutritious. I think I've found it in Kashi's Go Lean Dark Chocolate Cashew Chia. I was drawn to these because they remind me of a treat my friend makes with dark chocolate, cashews, chia seeds and maple syrup.
I found these while browsing down an aisle at Target. They were actually on clearance. The box boasted 9 grams of Plant Protein, 6 grams of Fiber and Gluten Free. But before trying, I had to check out the nutrition facts on the back of the box where I found the following:
With all of these pros, I wanted to try the product but was unsure of what they would taste like, but because they were on clearance at a reduced price I decided to give it a try.
One word came to mind after the first bite: delicious! These bars were not only nutritious but delicious! I couldn't believe that they were what I would consider a guilt free chest! Would I suggest eating them daily? Probably not if you're eating with the goal of weight loss in mind, staying away from a lot of carbs or eating for certain goals, but these are amazing to help you satisfy a sweet tooth craving or when you simply want a treat on occasion!
I would definitely give these a 5 star rating! They're chewy, fresh and bursting with flavor!
