Posts tagged with "gym"

Easing Back into Exercise

A message from our Fitness Editor, Kupah James.

Let’s be honest, the COVID 15lb weight gain is a real thing. Lately, there has been a huge increase in people seeking out the next best fitness trend to try and shed their stay-at-home fluff and get back into shape. Diving into the fitness lifestyle can be a little overwhelming if you do not know exactly where to start. Luckily, we’re here to pave the way and help you find the best routine for YOU.

If you think you have to run a marathon or join a CrossFit gym to get back into your healthy routine, think again. Sometimes setting an unrealistic goal or diving into a workout style you don’t love can be the most detrimental decision of the process. It can be easy to follow social trends and check out the latest HIIT class near you, but what if it’s not exactly your style? I teamed up with fit-pro Chelle Mahoney and laid out the most important steps to ensure longevity and effective workout habits!

Play to Your Strengths

If you absolutely hate to box, don’t pick up boxing. Same goes for yoga, CrossFit, running etc. The biggest feedback we hear in the fitness industry when people stop their chosen workout is, “I didn’t like it” and that’s OK! Pilates is not everyone’s jam but find what is. If you grew up on a bike, pick up spinning. If you absolutely love to be in the water, start swimming laps. Find what you’re good at and go be great at it. Then step by step you will start implementing other forms of fitness into your routine to compliment your workout.

Quality and Consistency

Make a plan and stick to it. It truly is that simple. Whether you work a 9-5 or travel for a living, creating a workout schedule ahead of time sets you up for success. Our best advice is plan a month ahead. Break out the calendar, set aside times for yourself to sweat and stick to it. Write it down, sweat it out, reap the benefits, repeat.

Steady State Cardio

Have you ever been to a class where the instructor is screaming at you to run faster, spin harder or max out your heart rate. Yeah, we’ve all been there. HIIT training is a hot commodity these days and is more popular than ever. However, HIIT is only sustainable for so long. How about revisiting your steady state cardio days? This is the true sneak attack for fat loss. So how do we do it? Most simply put, create lower intensity forms of cardio for longer amounts of time. This can be anything from a brisk walk to a longer endurance style jog. The trick is to not max out your heart rate so you have to stop the exercise. Combining lower intensity with longer holds creates a cardio lifestyle built around lasting longevity.

Importance of Community

Yes, we get it, sometimes it sucks waking up at 6 am to fit your workout in before heading to the office. The best life hack we have for this problem; find your workout partner. This can be anyone including, but not limited to, a best friend, co-worker, sibling, neighbor etc. Having an accountability partner creates healthy habits for you to get after together! Knowing you have someone to sweat with makes it much less likely to hit snooze and skip your workout. Adhere to your schedule together and #MakeMoves.

Before you tune out and stop reading, allow us to wrap this up now that we’ve listed some easy steps for you to create and start implementing workouts into your new routine. With this new stay at home lifestyle, long term wellness is the goal. Make a schedule and stay consistent. Not every workout has to be all-out max effort, steady state is the fat loss key. Find your workout buddy and stay accountable. Lastly, find your groove and what makes you smile as you sweat. These are the simple steps to make your sweat schedule a consistent habit. If you are dreading your training it will have an expiration, and we’re in this for the long haul baby.

PUMA × NINTENDO TEAM UP

PUMA teams up with the iconic video game brand, Nintendo, to bring consumers the latest of a string of J. Cole’s signature basketball shoes: the RS-Dreamer Super Mario 64. The launch is in celebration of the 35th anniversary of Super Mario, and is the successor of PUMA and J. Cole’s previous collaboration, the now sold-out RS-Dreamer ‘Blood, Sweat and Tears.’

The debut collaboration with Nintendo features design elements reminiscent of Super Mario 64. The new pair of J. Cole’s signature shoes take the quintessential video game to the basketball court with its striking red and blue colorway and animated feature font and design. 

The silhouette features PUMA Hoops technology, which includes a disruptive cord lacing system for a snug and responsive fit, a ProFoam midsole and RS-Foam heel for maximum energy return, and a high abrasion rubber outsole for increased grip.

Like past collaborations between J. Cole and PUMA, the shoe will cross league boundaries and be worn by both NBA and WNBA players during their respective leagues’ play. The new release comes shortly after PUMA’s debut of the highly anticipated RS-Dreamer, J. Cole’s signature basketball sneaker in July, and its additional colorways in August.

The RS-Dreamer Super Mario 64 will retail for $125 and will be available starting this Friday, September 4, exclusively in store and online at the Foot Looker Inc., PUMA.com, and the PUMA NYC Store.

J. Cole illustrated by Mina Tocalini for 360 MAGAZINE.

J. Cole × PUMA

After the highly anticipated launch of J. Cole’s signature basketball sneaker for PUMA – the RS-Dreamer – the two will be releasing additional, limited-edition colorways of the signature shoe in August.

The first release – ‘Blood, Sweat and Tears’ – is inspired by the grit, determination and hard work needed to accomplish one’s dreams, despite the obstacles faced or time passed. With countless hours putting pen to paper and throwing shots up behind closed gym doors, J. Cole knows the grind like no other. So, Cole and PUMA Hoops are paying respects to putting in that work with this next Dreamer drop – The RS-Dreamer Blood, Sweat and Tears.

The newest drop features an audacious red colorway, the Dreamer logo and PUMA Hoops tech; these kicks are ready to grind, as long as you are too. Nothing worth having comes easy. Available in limited quantities, the new launch comes after the initial debut of the RS-Dreamer in July, which sold out online and in-stores within minutes.

Retailing for $125, the limited-edition RS-Dreamer ‘Blood, Sweat and Tears’ will be available starting this Monday, August 17th at 10:00 AM EST exclusively on PUMA.com and FootLocker.com

Follow J. Cole: Facebook | Instagram | Twitter | YouTube

Follow PUMA: Facebook | Instagram | Twitter | YouTube

A photo of the PUMA R-S Dreamer shoes.

Vaughn Lowery and 360 MAGAZINE test the Zeno Gym.

5 Tips for Staying Active at Home

Are you like the majority of people who are spending way more time at home than you usually would? With lockdown measures happening across the country in 2020, and then the slow return to the new normal, people just haven’t been out and active like they normally would. While it’s been an adjustment, there are ways you can stay healthy and active despite being home so much. In fact these may be habits you decide to keep up with even after the pandemic is under control. To get you started on your path to a more active lifestyle at home, here are five tips you can start using right away.

Make Use of Online Exercise Videos

One of the hottest trends to hit during lockdown was an interest in online exercise videos. YouTube is one of the best places to find this content, with thousands upon thousands of free videos to check out. In particular, you can use these videos for cardio workouts, Yoga, and Pilates. You can go about things at your own pace, choose the length of the workout video, and do them as often as you like during the week. Many of these don’t require any sort of special equipment or workout gear, just enough space in a room to move about and perform the various exercises.

Get Yourself a Golf Simulator

If you’re an avid golfer, why not take this time at home to brush up on your skills and therefore improve your game. You can buy your very own golf simulator like one of these that you can set up in your house. With these simulators, the weather outside never matters; you can enjoy a “game of golf” whenever the mood strikes. What’s really great about these simulators is the amount of information and feedback they provide, which you can use to better your game. You’ll get information on your swing, speed, stance, accuracy, and so much more.

Backyard Sports Games

If you happen to have yard space, you have access to a whole host of additional activities. Anything sports related that can be played in your own yard is a fabulous option. This could include activities like badminton, soccer, baseball, bocce ball, lawn darts, croquet, and so forth. If you have kids, these are also the kinds of activities they can get involved in. 

Invest in an Exercise Machine

If you plan to keep up with your at-home physical activity in the long-run, it can make sense to make an investment and purchase an exercise machine. Some of the more popular options include a weight machine, a treadmill, an elliptical, a stationary bike, and a rowing machine. The catch with these machines is that you need enough space to use them and store them, so they aren’t usually ideal for smaller sized homes and spaces.

Those House Chores are Exercise Too

Then there are the house chores that need to be done regularly. This includes both the indoor and outdoor chores. These act as their own form of physical activity as you can really work up a sweat and burn some calories doing them. Chores that are known for burning the most amount of calories are vacuuming, mopping, laundry, gardening/weeding, and mowing the grass. In order to get the best results from household chores make sure you do at least one strenuous chore daily.

No Need to Leave the House to Get Active

As you can very well see there is absolutely no reason to leave the house in order to be active and stay healthy. Each of these tips will help you to achieve your health goals.

Snack Smarts: Raise Your Nutrition IQ

By Simon Sum, DCN, RDN, ACSM-CPT, FAND, Director of North America Scientific Affairs, R&D at Herbalife Nutrition
 
The good news: nearly 90% of consumers read nutrition labels. The bad news: people don’t always understand the vital nutritional terms on labels. Nutrition IQ is critical to supporting healthy eating habits and reducing the risk of chronic disease. For example, according to The International Food Information Council Foundation, nearly two in three people have heard of nutrient density, but far fewer can explain what it means. And while many consumers now understand that protein is a vital addition to meals, they are less picky about their protein when it comes to snacking.
 
First, let’s first review why protein is critical to our daily diets. Proteins are essential macronutrients that help to maintain our immune systems and build muscle, bone, skin, and hair. Without consuming the appropriate amounts of protein, you run the risk of missing out on these essential functions. Eventually, that could lead to problems, such as a loss of muscle mass, failure to grow, weakened heart and lung function, and even early death. Available evidence indicates that it’s the quality of protein (or the protein “package”), rather than the amount of protein that likely makes a difference for our health. 
 
Nutrient density is the measure of how much nutrition you get per serving or per calorie eaten and vital to achieving a nutritious diet. When choosing between two food items with the same calorie amount, one food choice can provide your body with the protein, fiber, healthy fats, vitamins, and minerals we need every day. In contrast, another option may provide empty calories from sugar and saturated fat with no other significant nutritional benefits.
 
Snacking often gets a bad rap because many options are loaded with sugar, saturated fat or excessive salt. And the food industry has responded to this challenge with endless “low sugar” and “low sodium” snacks – but that does not mean that the nutritional benefits are increased. The next evolution in the quest for better-than snacks has come in the form of protein labeled options. But while protein is good, not all protein snacks are created equal, and consumers may end up with a food solution that sounds healthy but is not.
 
One of the challenges with finding nutrient rich snacks is that until recently, there was no tool available for health professionals or food manufacturers to determine the nutrient density of protein snack products. Working with a team at Herbalife Nutrition, we created an index to identify the comprehensive profile of nutrient rich protein snacks. And the results were illuminating for consumers wanting to grab a bite that satisfies their hunger needs but also supports their desire for good quality protein snacks. 
 
Our study, entitled “A Modified Nutrition Rich Food Index to Assess Nutrient Density of Protein Foods and Snacks” presented at last month’s American Society for Nutrition annual meeting, demonstrated that good source protein food products are snacks with vitamins A and D, calcium, and fiber. At the same time, consumers should also look for products with a low amount of saturated fat, sugar, and sodium. As for calorie count – a healthy snack should be 100-150 calories to prevent hunger and maintain satiety before the next meal. So next time you grab a yogurt, shake, or protein bar – don’t just count calories, but also the vitamins and fiber to increase your healthy food options and raise your snacking IQ.
 

Sara Sandman, illustration, fitness, 360 MAGAZINE

Stay Home. Save Lives. GET FIT!

By Kathleen Trotter

You don’t need a gym or expensive equipment to stay fit and active throughout isolation! You can get a killer full-body workout with your own body and a resistance band ($10) combined with a clear plan of attack! (Not to mention a healthy dose of positive self-talk, something like “I CAN make it through this …. I AM a survivor …. I WILL make the best of this …. This too shall pass.”)

Make a schedule. Be intentional. Have a PLAN!

“Hoping” that one will be active is never a viable fitness strategy, but it is especially useless during a global pandemic. Isolation has unequivocally shifted our life rhythms, our realty — and thus our habits. Your health habits are shifting whether you are conscious of it or not. The question is, are you creating new habits by default or design? 

If you don’t consciously create a plan of action and schedule in your workouts, chances are, you will take the path of least resistance — a path likely filled with Netflix and wine!

So, schedule in your workouts! Make moving a priority. You will be a more emotionally resilient, focused, compassionate version of you if you do — not to mention your immune system will thank you! 

Full-body workout — all you need is a band

Resistance bands are fantastic. They are light and inexpensive — roughly $10 — and you can do everything with them, from squats and biceps curls, to lunges and lateral raises, to overhead triceps extensions.

If you want to go wild, invest in a door frame attachment (also under $10,) that lets you hook the band into any door to create a make-shift cable machine. Then you can replicate any exercise traditionally performed on a cable machine, including wood chops, triceps press-downs, etc.

Warm up

Dance around for five minutes, or do five cardio moves — high knees, bum kicks, etc. — for one minute each.

Main set

Next, do the following, repeating it two to three times.

Push-ups, 10 to 20 reps. On knees or toes, bend your elbows and lower your chest down toward the ground. Exhale as you push yourself back up. For an extra challenge, after each push-up, try jumping your feet toward your hands and standing up. Lower down again. Repeat.

Seated V hold and rows, 12 to 15 reps. Sit on your bum with the band hooked around your feet. Hold one end of the band in each hand. Lean back 10 degrees and hold the lean throughout the motion. Engage your core to stay stable. Use your upper back to row your elbows backward. Imagine cracking a walnut between your shoulder blades. Slowly release. 

Lunge and lateral raises, lunge and front raises, 12 to15 reps per leg. Start standing. With your right leg forward and the band under your foot, hold either end of the band in each hand. Start with your arms straight at your sides. As you lunge, raise your arms to shoulder height — keep them straight (lateral raise.) Lower your arms as you stand up. Use the bum muscle of the front leg to power you up. When you do the exercise with your left leg forward, straighten your arms forward to chest height (front raise.)

Plank scapula retractions, 10 to 20 reps. In a plank position, balancing on your hands and toes, bring your shoulders blades together, then apart. Keep your arms straight and your lower back neutral. Activate the muscles between your shoulder blades.

Squat and biceps curls, 12 to 15 reps. Stand on the band with your feet hip-distance apart. Hold one end of the band in each hand. Bend at your hips, knees, and ankles, and sit backward like you’re sitting in a chair. Do a biceps curl as you squat. As you stand up, straighten your arms.

Overhead triceps extension, 12 to 15 reps per arm. Stand holding one end of the band in your right hand. Reach your left hand behind your body and anchor the band. The closer your hands are together, the harder the exercise will be. Keep your right upper arm into your right ear as you straighten the arm. Slowly release.

Band balance, 20 reps. Tie the band around your thighs. Balance on you right leg with the left leg bent. Engage your core and the bum muscles of your right leg to stay stable. Use your left bum muscles to pulse leg to the side. Repeat 20 reps before switching sides.

Do one to three minutes of any cardio (burpees, high knees, jumping jacks, etc.)

Rest for a minute. Have water. Repeat.

To amp it up … 

Do a Tabata before repeating the main set. Tabata is a form of interval training. One set of Tabata consists of eight sets of 20 seconds of all-out work followed by 10 seconds of recovery. Try running your household or condo stairs, or doing burpees, squat jumps, or jumping jacks. Trust me, you will be sweating in no time — no gym required!

Sara Sandman, illustration, fitness, 360 MAGAZINE

How fitness clubs are using social media to engage members

By Michaela Auger – TrainAway

There’s no doubt that a brand’s social media strategy can make or break it. And in recent years, we’ve seen that social media is an important part of representing a business and communicating to different audiences. 

Most people get their news and updates through social media platforms. In fact, active social media users account for 2.89 billion people. 

For fitness clubs, social media is an invaluable and influential tool to reach audiences – especially during difficult times like the current COVID-19 outbreak, when people cannot go to the gym in-person. 

In response, these are a few of the methods fitness clubs are adopting to engage members via social media. 

How gyms and health clubs use social media to establish their online brand

Sharing daily workouts 

In the fitness world, people love workout videos. They like to have a general idea of what they will be doing before they commit to joining a club on a full-time basis. For example, ELBGYM, who are located in Germany – are offering tailored workouts on their Instagram feed, encouraging their members to stay active within their daily lives. It’s especially important for fitness clubs to offer a different workout each day to appeal to all their members. Non-members can see and enjoy what ElbGym has to offer, and potentially sign-up once the fitness club reopens.

Sharing recipes for healthy eating 

Eating right isn’t easy, and people can feel overwhelmed when trying to find healthy recipes that taste good and are easy to make. Some fitness clubs, such as Neoness – located in France – are sharing their favourite healthy recipes on Instagram to motivate members to eat nutritious meals. 
Whether it’s a superfood salad, the perfect pre-workout smoothie or a guilt-free snack, members definitely appreciate the fitness clubs doing their homework for them and helping plan daily meals.

Motivating members with quotes

At some point, everyone hits a wall in their fitness regime. This is where gyms like EasyGym help their members to climb that wall, with a little motivation via an inspirational quote. Inspiring words on Facebook and Instagram push users to get out of bed and complete a workout. Plus, this content is extremely sharable, so followers repost the content, the gym gets a boost in brand awareness and maybe even new recruits.

Using hashtags to boost reach

Hashtags are a great way to grow fitness clubs’ social reach and engage with members or potential members. By putting using hashtags (#) users can see a stream of content related to the phrase and spend time exploring the topic online. 

For example, PureGym uses trending hashtags on their Twitter and Instagram posts around popular fitness topics. If #YogoFlow is trending, PureGym posts about specific yoga exercises to add value to the conversation. Many social media users post using trending hashtags, so fitness club owners like Puregym are sure to make their content stand out and not get lost in the noise. 

Overall, social media is a crucial part of any business, but it doesn’t have to be stressful to manage. Take the first step, create a profile, and start engaging with your members.

Nutrients to Keep You Healthy, While You #StayAtHome

By Susan Bowerman, MS, RD, CSSD, CSOWM, FAND, Sr. Director, Worldwide Nutrition Education and Training, Herbalife Nutrition.
 
While we shelter in place and practice social distancing, many of us may feel wary of the one errand we’ve generally taken for granted– the grocery run.
 
Now, going to the grocery store takes even more planning as the visits are less frequent and options are more limited. Because of these restrictions, it’s easy to make selections that are not the healthiest or to be tempted by high-calorie comfort foods – which often contain too much fat, salt and sugar.
 
Now more than ever, our health should be a top priority. This means making choices to nurture our bodies even more so than we did before COVID-19 impacted our lives. When we make poor choices – such as selecting foods that are high in calories but short on important nutrients – we can be overfed and yet undernourished. Starches and sugars may fill our bellies, but we may be lacking many important nutrients that support overall health, including the health of the immune system. 
 
Nutrients We Need More Of
 
Every few years, the U.S. Department of Agriculture releases data that reveals the state of the American diet. Reports have previously highlighted that many of us are eating plenty, yet lacking certain nutrients from our meals. In particular, we are losing out on what can be found in fruits, vegetables and whole grains.
 
Here are essential nutrients we should pay more attention to:

Fiber – Best known for helping with regularity, high fiber foods are filling and relatively low in calories, making them one of the best allies when it comes to weight management. Certain fibers can also encourage the growth of ‘good’ bacteria in your digestive tract. These beneficial bacteria help support immunity because they serve as an initial line of defense, by crowding out potentially harmful bacteria that might enter the digestive tract. You can get more fiber by including more fruits, vegetables and whole grains in your diet. Use fruits and veggies as snacks, add them to smoothies, sandwiches, salads, soups and stews, and replace refined grains with whole grains.

Magnesium – While it’s not a mineral we typically think about, magnesium contributes to hundreds of bodily functions. Magnesium supports the health of your immune and nervous systems, supports muscle function, and assists your cells in producing energy.  Magnesium is abundant in plant foods like leafy greens, nuts, beans and whole grains, so try snacking on nuts, or toss some beans into a leafy green salad.

Vitamin D – Most people associate calcium with healthy bones, but your bones need Vitamin D too, since it helps your body absorb calcium from your diet.  Vitamin D is also needed for proper muscle function and supports the activity of the immune system. Good dietary sources of vitamin D include eggs and fortified dairy products; a daily walk outside can help too, since your body produces vitamin D when your skin is exposed to sunlight.

Potassium – This mineral supports the function of nerves and muscles and helps regulate blood pressure. Potassium also supports chemical reactions in the body that generate energy from food. One reason many people don’t get enough potassium is because they don’t eat enough fruits and vegetables – the most abundant sources of this important mineral.

Many women also don’t get enough calcium or iron:

Calcium – Calcium is critically important for bone health. Adults need at least 1,000 mg of calcium each day, or the amount found in three glasses of milk. However, many women don’t eat enough dairy products, either because they simply choose to avoid them, are following a vegetarian or vegan diet, or because they are sensitive to lactose. However, calcium can also be obtained from leafy green vegetables and some fortified foods.

Iron – One of iron’s key functions is to support the transport of oxygen to cells and tissues. Women who are premenopausal lose iron routinely with their monthly cycle, which is why it is so important to ensure they have adequate intake. Meat is an excellent source of iron, but those on a plant-based diet can obtain iron from beans and fortified cereals.

 Eating for Wellness
 
The great news is that most of these nutrients can be found in foods that are easy to buy in bulk and maintain a long shelf life until your next essential grocery run.
 
Dry goods like oatmeal, lentils and whole grain pastas and cereals can be great sources of fiber, iron and magnesium, and some cereals are also fortified with Vitamin D. The most important feature is to ensure that you’re buying “whole grain” to get the full benefit, so read labels carefully.
 
Produce that lasts the longest includes apples, citrus, onions, potatoes, broccoli, cabbage, Brussels sprouts and carrots.  And keep in mind that frozen fruits and veggies pack the same nutritional punch as their fresh counterparts, so stock up on them when you find them.  Fruits and vegetables are great sources of fiber and potassium and a single carrot provides a days’ worth of beta-carotene, which helps protect the health of cells, including cells in the immune system. The body also converts beta-carotene to vitamin A which supports the health of the skin, including the specialized immune cells that reside there. 
 
Finally, fermented foods are also great options that provide beneficial probiotics (the ‘good bacteria’) to the digestive system. Some fermented foods, like tempeh or Greek yogurt, are also excellent sources of plant-based protein (and yogurt is a great source of calcium) and both foods have relatively long shelf lives. Protein supports immune function in a number of ways – among them, the body uses protein to manufacture antibodies, and protein supports the health of the skin and the cells lining the digestive and respiratory tracts. 
 
How Supplementation Can Help
 
A well-balanced diet should provide the essential nutrients to optimize your body’s healthy functions. However, the reality is that even with a balanced diet, no one eats perfectly every day – particularly during these uncertain times when our usual foods may not be as readily available.  That said, this is when the right supplementation can really help. For example, suppose you can’t get the recommended 25 grams of fiber from fruits, veggies, and whole grains, or enough vitamins from your usual foods. In that case, you can add supplements like Bacillus Subtilis probiotic supplement into your diet to help boost your overall immune system. It may also help your body fight off respiratory infections. A daily multi-vitamin or the use of fortified foods – like cereals or meal replacement shakes or bars – can also be consumed to help supply the vitamins and minerals your body needs to perform at its best.
 
During this time of uncertainty and social distancing, use it to your advantage to take care of yourself and your body. Plan out your grocery list and stock your freezer, refrigerator and cupboards with healthy staples. Focus on the important nutrients you may need to increase in your diet and choose foods accordingly. It’s a great time to start getting creative in the kitchen–you may even be surprised at what tasty meals you can put together with what’s already in your pantry!
 

eric garcetti, mayor of la, coronavirus, COVID-19, 360 MAGAZINE

LA COVID-19 MORATORIUM

Tonight, the Mayor of LA has issued a moratorium on bars, nightclubs, restaurants, movie theaters and fitness facilities effective midnight 3/16/20

See official announcement HERE.

CDA – announcement HERE.

Listing of testing centers HERE.

CDC Prevention Tips HERE.

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How to Stay Active and Healthy While Traveling

When traveling to new places most people tend to over-indulge, treat themselves and then be depressed when they come home feeling heavier and less healthy. Traveling and staying in shape don’t generally go hand in hand but that doesn’t mean it is impossible to keep your health in check while on the go.

To make things easier for you, we have compiled a list of the most important things you need to remember if you want to stay active while also having fun and enjoying your trip.

Endless fitness possibilities

It can be a bit difficult to stay active when traveling since a workout routine works very well at home where you know which route you’ll take, what you’ll wear, your favorite dual station bag stand at the gym and so forth. When traveling you can feel overwhelmed and not following your routine can quickly lead to a feeling of guilt and anxiety.

It is important not to let yourself feel overwhelmed by this feeling and remember that you don’t need a gym to work out. You can do pull-ups in the park, use a bench for step-ups, the stairs for bear crawls, and so on.

This is what makes traveling so invigorating for people since it lets you experience new things and test your body in new environments. When you are traveling there are also plenty of activities that you can throw yourself into such as beach volleyball, swimming/snorkeling, surfing, rock climbing, tennis, and so many others.

Other tricks that can help you get some exercise include opting for the hotel stairs instead of the elevator, hiking up a hill so that you can get a better view of your surroundings, or simply going on a walk to explore the city. Just because you’re not at the gym it doesn’t mean that you can’t get a good workout while also enjoying your trip.

Diet and nutrition

Your diet and nutrition are just as important if you intend to stay fit and healthy but it can be difficult to balance things since, for most people, food is a key part of travel. Experiencing all that the local cuisine has to offer and sampling as much of the street food as possible is certainly part of the experience.

You don’t need to give all this up. Instead, you need to find a balance between treating yourself and keeping your healthy diet. The best way to try everything without overindulging is to share your meals with other people so that everyone can get a taste of each dish.

What’s more, try to be aware of liquid calories as well, especially alcohol since beers, wines and ciders are drinks that are very high in calories.

Don’t stress

With all that being said, the most important thing to remember is that everything will be alright and you don’t need to stress yourself too much. Try to enjoy your trip regardless of how little time you may have left for exercising.

There are plenty of uncertainties when you are traveling, especially when going to foreign countries and this can really turn your workout routine upside down. We understand just how stressful it can be to find a balance between enjoying your trip while also staying in shape. To that, we say that you shouldn’t worry.

Just because you don’t work out for a few days or weeks doesn’t mean that you will lose all your progress. Studies have shown that for the average person it takes up to four weeks for weights and about one to two weeks for cardio before your fitness starts to decline.

This is assuming all you do is stand in bed all day and when you’re visiting places you’ll end up walking for the most part of the day which will give you a good workout for your legs and will help burn some of the calories from those delicious foreign dishes.

Finally, what’s crucial is to enjoy your vacation since at the end of the day, any trip can be a once in a lifetime opportunity and treating yourself a few too many times for a couple of days won’t negate all the effort that you’ve put into your body.