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How to Maintain Race Training While on Vacation

02/24/2017

 

It’s crucial to maintain momentum when training for a race, whether you’re preparing for your first 10K or fifth marathon. However, maintaining a consistent regimen can become difficult if you deviate from the normal routine for any reason—such as taking a vacation.

 

Travel arrangements alone can present a challenge to runners gearing up for their next endurance event, not to mention diet and schedule. Luckily, with some improvising and creativity, it’s possible to stay committed to your training, while savoring your getaway in the process.

 

Use the following tips to strike a balance between training and indulging.

 

Plan Your Routes Before Leaving

 

Make a game plan ahead of time to maximize your running time. Otherwise you risk spending too much time finding a route you like when you could already be running, or better yet, enjoying vacation. Chart the course with a tool like MapMyRun where you can find routes other runners have taken and made public.

 

Plan for Cross-Training

 

On occasions where a run isn’t conducive to your schedule, find creative outlets for cross-training instead. Register for a yoga, pilates or barre class at a nearby studio, or take advantage of the hotel’s onsite fitness equipment.

 

Explore your vacation spot while staying active with a hiking or biking tour, combining both sightseeing and training into one activity. If there’s access to a pool or ocean within walking distance, swim laps for a half-hour.

 

Schedule Your Workouts in the Morning

 

Do your workout first thing in the morning to avoid skipping planned excursions or even a much-needed poolside respite. While this often means waking up early and logging miles when the rest of your group is asleep, you’ll be glad once it’s done. It also allows you to remain present and engaged with everyone else—not agonizing over a missed or postponed workout. From this mindset, sacrificing an extra hour of sleep is worth the payoff.

 

Travel with Your Preferred Fuel

 

The all-you-can-eat buffet and cocktail menu won’t provide adequate nutrition for your training requirements, so bring nonperishable alternatives for yourself. Store them in the hotel room and grab and go as needed.

 

Protein bars, raw almonds, peanut butter, raisins or additional on-the-go food choices are healthier and easy to take on the go. As you head out the door for the day, take a few snacks with you to keep fueled as you sightsee and explore.

 

Find Local Running Groups

 

Many popular tourist destinations are also home to small stores and groups that offer weekly training runs for the general public to participate in. For example, in Orlando, the boutique fitness store, Fit2Run offers weekly training runs—check out their schedule here.

 

Other popular destinations with similar opportunities include:

 

·      New York City: Jack Rabbit

·      Chicago: Fleet Feet

·      Phoenix: Sole Sports

·      San Francisco: A Runner’s Mind

  

Do a quick search of the area you plan to visit and check the website for a running schedule.

 

Staying on track for your upcoming race is possible, even when enjoying vacation. When you plan ahead, log your miles early, and connect with local running groups, it’s easy to stick with your training schedule and get the rest and relaxation you need.

 

 

Bio: Mary-Elizabeth Schurrer is a long-time health and fitness writer. As the managing editor of Natural Awakenings, she gets to explore and research a wide variety of health and wellness topics. She’s a regular contributor for MindBodyGreen and is frequently writing new posts for her personal blog Health Be a Hippie. Follow her healthy musings and adventures on Instagram.

 

 

 

 

Shape and Sculpt: Lower Body Workout

02/15/2017

Tone your legs and glutes with this great lower body workout! Warm up with 15-20 minutes of cardio, followed by repeating this circuit three times. 

 

Burpee's

10 reps 

 

Donkey Kicks

10 reps

 

 

Jump Squats

10 reps

 

Dumbbell Lunges

15 reps

 

 

Plank Jacks

15 reps

 

Sumo Squats

15 reps

 

 

Wall Sit

Hold for 1 minute 

 

How to Make a Morning Workout Happen

02/03/2017

Do you want to start working out in the morning, but have trouble avoiding the snoozing button and popping out of bed ready to start your day? Try these tips to make working out part of your morning routine. Need a little more motivation? Research has shown morning exercise can leave a longer impact on your body than working in the afternoon or evening, meaning you’ll burn more calories.

Get Ready the Night Before

Having your workout clothes and gear laid out the night before has several benefits. You can even wear some of it to sleep so you can get up and go! You won’t waste time searching for shorts or a certain shirt and this begins the process of getting mentally prepared to workout.

Also, if you listen to music while working out, make sure whatever device you use is fully charged. If you’re going to a yoga class, put your mat next to the door. Do you need to bring weights to a workout? Leave those by the door as well.

Fuel Up and Eat Right

Working out in an empty stomach will lead to having less energy and your metabolism will slow down because it doesn’t have enough fuel to burn. Instead of running around the kitchen when you should be walking out the door, prepare healthy snacks that you can grab and go. You can do this before the start of the work week or night before. Some healthy options include a half a slice of whole-wheat toast with peanut butter and ingredients for a small smoothie.

Get a good night of sleep

Sleep is critical to helping us reach our fitness goals because it’s when our body recovers. Also, for morning workouts, we want to be well rested and feeling energized. To avoid hitting the snooze button, wake up to your favorite workout song or try other tricks like moving your alarm clock across the room.

These three simple tips will help you get that morning workout in. There’s one more key to success- Find workouts you enjoy. This might entail trying a few classes. Maybe your club has a Zumba class that looks fun, you want to give yoga try or maybe you want to join a running group. Whatever it is, figure out what motivates you.

2017 Workout Playlist

02/01/2017

Music can either make or break your workout. When choosing your playlist, make sure to choose music with both a powerful beat and high beats per minute, between 120 and 140. This will motivate you and keep your moves consistent! Jam out during your next workout to this awesome playlist, or mix in a couple of your own favorite workout songs!

 

Success Spotlight: Richard Broussard

02/01/2017

Richard Broussard, a member of the Snap Fitness club in Dayton, Texas started his fitness journey in 2010 at his highest weight of 358 pounds. Richard has been a member of the Dayton club since their initial opening. His journey has been a long one of both successes and failures with dieting and excercise. Richard loves starting the day with a workout and finds that he has fewer excuses when he gets his workout done first thing in the morning. Richard thanks Snap Fitness for allowing him to develop a routine of early morning workouts. When Richard first began at Snap Fitness he couldn't even walk 20 minutes, and did not even think about running! Richard is now 64 and is a competitive runner, having ran over 30 races, including 10 marathons. Richard's key to success is focus, goal setting, visualization, and low carb eating. Now Richard is down to 185 pounds, almost 200 pounds less than he was at his heviest. Richard would like to thank Snap Fitness for being his partner in this journey. Thank you for being such an inspiration, Richard!

5-Minute Abs

01/30/2017

Get the stomach of your dreams with this 5-minute killer ab workout! Do each move for 1 minute, taking a 30 second rest between each move if needed! You can choose to do the full circuit once, or repeat it multiple times for a more intense workout. 

 
Mountian Climbers

 
Toe Touches

 
Side Plank Crunch

 
V-Crunch

 
Windshield Wipers 

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