Read Tommy’s latest fitness article now on Exercise.com

Check out Tommy’s recent article “Punch Your Way to Fat Loss” now on Exercise.com

photo by Kevin Alford

Vacation Workout Options

Vacation time is often a chance to let the body recover and rejuvenate a bit from your normal workout routine. After hitting hard in the gym for months at a time, it is optimal to re-energize the body and mind.

However, I personally think it is good to still get some kind of physical activity in during a vacation. Short duration workouts and fitness activities that differ from your normal routine can optimize your energy and help maintain your level of fitness. There are plenty of options available when working out away from home.

A recent trip on vacation led me to a nice steep hill that seemed perfect for some interval training. Doing sprints up the hill and walking or light jogging down for an active recovery period then repeating made for a short and intense interval workout. Push-ups and squats at the top of the hill to finish off this workout was excellent. 

This helped burn up some extra calories and got the body active for a bit before getting back to relaxation at the cabin.

Creativity is key when training outdoors and away from the gym. The options are endless. Take some time on your next trip and get in a great workout!

Get a Partner

why workout partners and trainers are important.

Working out with a workout partner can boost your motivation, exercise adherence, and help you get better results. If you have set a specified workout time with a workout partner or trainer, you will be more likely to show up to the gym and get your workout in instead of sitting on the couch and watching tv.  Getting to the gym is half the battle. Keeping motivated and truly pushing yourself at the proper intensities is key. This becomes much easier with the motivation of a trainer or the friendly competition of a workout partner.

So find a workout partner or trainer and commit to a workout schedule and see your results skyrocket!

Get Tough, Get Fit!

Exercise Essentials

here are the five things you can’t do without…

1. Strength Training- a must for building and maintaining lean tissue and support increases in metabolism

2. Interval Cardio – Excellent training option especially when limited on training time. Intervals are a                            great way to blast fat and bump up the intensity for maximum results

3. Clean eating meal plan – To achieve optimal body composition results, an optimal performance nutrition plan is a must. When desiring to get super lean, fine tuning of food options, macronutrients, fiber, and essential fats is necessary.

4. Motivation – you must find ways to keep yourself motivated to put maximum effort into your training program, avoid boredom, and boost the intensity. An experienced personal trainer who can motivate you is sure to help with this need.

5. Changing up your exercise program specs regularly— You must change up your exercise variables regularly to avoid stagnation and push through plateaus to maximize results. Every 4 weeks is a great time frame to revamp your strength and cardio plan.

Tip: Keep a Food Log

Keeping a food log can help you fine tune your meal plan, identify unhealthy options as well as give you a better view of your macronutrient intake. Once my clients can see their food menu options in writing with specific calories and macronutrients, it opens there eyes to certain unhealthy food options that they previously thought were good for them. It helps to do your homework in logging foods especially if you are eating out alot. Often people are consuming the whole meal as ordered which typically amounts to 2 or more servings when they think they are consuming only 1 serving. Once people realize some of these factors, it is a bit more realistic for them to change up their meal plan and eating habits. Keeping a food log for a week can give you a great view of a days worth of calories, macronutrients, and even micronutrients like vitamins and minerals.