Ready to amp up your workout? The cable tower found in most Snap Fitness gyms has weight stacks and swappable handles. They allow for more functional movements so you can work your muscles from all angles with a better range of motion. The cables keep your muscles under constant tension, giving you a tough workout. Click on the links below to watch demonstrations of these seven workouts.
Targets: Hip flexors and quadriceps
Targets: Glutes and hamstrings
Targets: Internal rotators
Targets: Lats and rhomboids
Targets: Pectorals (chest) and anterior deltoid
Targets: Lats and lower traps
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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.
Eating healthy doesn’t have to break the bank. You can enjoy satisfying and nutritious meals by following these grocery shopping secrets.
Learn How to Cook
What’s the secret to your successful budget friendly, healthy food success? Learning how to cook! You don’t have to become a master chef, but if you can learn how to cook some simple nutritious meals, you’ll save money each time you cook them. Also, when you cook your own food, there aren’t any added ingredients you’re trying to avoid.
More Ways to Save
Store-brand foods are generally less expensive than bigger brand names and the food tends to be just as tasty. Also, grocery stores tend to list their own brand items in sales. Speaking of sales, when you find food you love, stock up. Let’s say you use ground turkey in a lot of recipes and you see there’s a sale, make room in your freezer and buy as much as you can. This will save you money in the big picture.
Buying fruits and veggies are critical to our healthy eating and they can make our shopping trips expensive. Shopping seasonally is not only more affordable, but you’re also buying more nutritious options.
If you don’t mind spending some time online, a lot of grocery stores are putting coupons on their website which can be added to a club card or store app.
Create a List and Follow it
Go to the store with meals planned and a list in hand. If you have a list, you’re less likely to buy extras and you’ll also always know exactly what you’re spending. Also, don’t go shopping when you’re hungry. Even with a list, your stomach is going to want to veer away from it.
Tasty, Less Expensive Protein
Beans, chickpeas, lentils and dried peas provide great proteins and cost pennies compared to meat and fish. We need protein in order to maintaining a healthy diet, but if meat and fish are not in our budget or if we want to try different dishes, toss these proteins into your cart.
Better quality olive oil tends to have more nutritional benefits and if used sparingly, it can last a long time. Also, keep your favorite spices on hand. They can transform a boring meal to delicious.
Freezers = Best Friends
This is not only for when you want to stock up. You can use it for leftover proteins and produce and anything that is about to go bad. You can chop them all up and make things like soup and then freeze it in small batches and remove when needed.