Do You Exercise on Vacation?

So what is going to be my game plan when going on a cruise? At first I was thinking, I have worked hard for 2 years at losing weight and keeping it off, I just want to go on vacation and not think about diet or exercise! I plan on eating whatever I want...after all this is a cruise with lots of food and drink everywhere you look. I don't plan on getting a stomachache from eating to much food...but if it happens once or twice it won't ruin my vacation :) So now that it has been decided I will eat what I want, the next decision is about exercise. Should I or shouldn't I fit in some exercise while cruising? I'm not talking about snorkeling and swimming, I know that does burn calories but I am talking about lifting weights and running. I did some research about the ship, Oasis of the Seas, that we are going to be on. They have a state of the art fitness facility and a running track. HMMM? I just can't decide, so I posted the question on my Facebook page.

Trying to figure out what to pack for vacation. Should I take work out clothes or not?

Each time I prepare for vacation I take work out clothes and some resistance bands. Each time I vacation I never use them. Isn't this what vacation is about, to escape from EVERYTHING? Now that the airlines charge you for each bag, and they can't weigh over 50 pounds, I don't want to take something I wont use. Here are the comments that I received on my Facebook page.

-Absolutely you should. You may have to modify what you do but you don't want a vacation from the great feeling you get from being active and healthy.
-Pack them! You'll be happy you did. Running on an outdoor track while the boat is at sea sounds fantastic.
-Yes! Even if you only get 2 or 3 workouts in, you won't feel like such a slug when you get back. Plus, it boosts your mood your mood and energy and it's always fun to workout in a new setting.
- What would you tell your clients?
-Pack your workout clothes char...I always love running the track in the morning while the boats is at sea...so relaxing...you will be glad you did...
-No, but you will because you worked out on hockey tourney weekends

Even personal Trainers need a little boost now and then. I guess these responses have guilted me into packing the workout clothes. The key now is to actually take the workout clothes out of the suitcase and use them. I did receive a few No responses on my page like these:

-Nope. What else is vacation for but to relax.
- Work-Out clothes and vacation do not go together...we don't like putting the words "work" and "vacation" together!

I think the pro's to working out, out weighed the cons. I am happy to say I packed the workout clothes and I used them. Only three times but at least they got used this time. I ate and drank whatever I wanted so I felt a little less guilty about that.

I have not weighed myself yet and I have been home for 3 days. I plan on doing that after having a week of eating right and exercising. I know if I weigh myself now, I will become depressed and it will ruin my week.

In the 3 days that I have been home, I have taught 4 bootcamps, trained legs, shoulders, back and biceps, and ran 2 miles. I have also ate healthy...I am feeling much better about stepping on the scale on Friday.

I had to take some pictures for proof that I worked out, just in case you didn't believe me.

Check out all the elliptical machines!

The Running track was awesome. Some of it indoors and some of it outdoors.

Some motivational signs along the running track.

Its a SMALL dessert! It can't have that many calories..can it?

Drink of the day! I'm guessing about 800 calories, YIKES.

I LOVE this ship! It was worth all the exercise I have to put in this week.

Letter to my Clients...Don't give up!

Dear Clients,

I hope that one day you can see what I see in you. Understand that you can change your reality.  We always talk about the things you know you are doing wrong and how you want to change them… but you don’t. Sometimes, instead of moving forward you backpeddle and fall short of your goals, and feel worse.

Most of you ask me how many times I fell off track and had to start over again. The truth is, I am human and I fell of the track too.  I sympathize with all of you on this road because it is a daily struggle with food and exercise.

When I watch you not taking care of yourself, it’s like rewinding my life again on a daily basis. We both know inside exactly what we need to do, to get it done. I hear you say “I’m not sure why I stopped because I was doing so well”. We know what will make us feel better, and we can only help ourselves.

Eventually I hope the light bulb turns on for you, and you realize you are ready to do what is right for yourself, no matter how long it takes.  Even when you take that plunge it will not be perfect. Restarting a healthy routine is not a game.

I know first hand that I can’t motivate someone who is not ready for it. All of you start out strong and ready to take on the world. Your more than busy schedules kick in and I watch you slip away. 

As unpleasant as it may sound, it’s the control of your life that you must regain to overcome these moments of weakness. When we take care of our mind and body with proper diet and nutrition we limit the crap that eats us from the inside out.  Anything worth having is worth busting your butt for.

Sacrifice or regret…you decide.

Charlene

NFPT Certified Personal Trainer

http://www.fitforcefitness.com/Index.html

News Letter

Attached is a link to my News Letter. Check it out and sign up to receive these to your inbox!

http://createsend.com/t/y-9ED911B6D0781CCC

Early Morning Boot Camp!

Want to jump start your fitness routine, update a boring fitness class, or just try something different? Try my BOOT CAMP CLASS at Slim and Fit in Concord, Ohio. Classes consist of strength Training and cardio. Your work out intensity can match your fitness level. It's a positive environment that can help you succeed with your fitness goals.

Currently I have BOOT CAMP CLASSES Monday and Friday mornings at 6:00 and 7:10AM and Wednesday mornings at 7:10AM. Its a great way to start your morning, get your metabolism moving early, and get your exercise done for the day. After a long hard day at work, you may be to tired to exercise. So join an early morning class today!

To improve your performance drink some water before class and bring a water bottle with you. Try to eat a light breakfast 30-45 minutes before class starts.

Bring a friend and enjoy a class! Sign up by calling 352-4300.

Helping other Women Lose Weight

I used to lack confidence and I was not happy with my body. I needed a change in my life, and I knew I needed to take control. I knew the secret to becoming fit was my eating habits and physical activity. I began spending 60 minutes or so engaged in physical activity, and I did this 6 days a week. I transformed my body and restored my spirit. The News Herald Lighten up contest gave me the drive I needed to get my weight under control again. With my new passion for fitness, I studied and received my certification as a personal trainer so that I could begin training other women and help them reach their fitness goals. Although I am here to help them, their courage became my inspiration as they fought hard to lose weight and get in shape. I noticed when their fitness levels improved their confidence soared. Not all women progress at the same pace. Sadly, those women who didn’t lose weight as quickly had more of a tendency to give up and quit.

Attached are some before and after pictures of one of my current clients at Slim & Fit, that did not give up. I am so proud of the transformation in her. I can’t take all the credit, she did a lot of hard work. She never missed a work out and followed the Slim & Fit nutrition plan to get where she is today. She has become my master piece and I wanted to show off our hard work! She is now a great friend and continues to train with me twice a week. I have no doubt that she will continue to eat healthy and exercise.

Let me help you with your weight loss goals!
http://www.slimandfitmayfieldheights.com/




Doesn't she look great?





Before:

After:

Lose Weight and keep it off - This really works

Have you been looking for a way to lose weight and keep it off for good? Are you willing to do a little work in order to drop some pounds? Then you are reading the right blog! I am going to tell you the secret to losing weight and keeping it off.

The obvious formula is to reduce the amount of food you eat and exercise. However following that formula may not give you the results you are looking for. This works for a short time but then you begin to plateau. Even increasing your aerobic activity has little effect. But we can change that.

You can see eye opening results, if you simply add resistance training to your fitness program. You will notice a change in your weight and size. Even before the scale reveals it, you will see it in the mirror. If you don't have a full length mirror, it's time to get one. Not only will you see a change in the way you look, these exercises are important to build strength and flexibility. All you need is thirty minutes a day, but if you have longer than that then go for it.

Of, course what you eat will determine how much weight you lose. You want to cut back on fat, sugar and salt. Don't expect exercise alone to take care of your weight loss goals. You have to eat less and burn more calories to actually lose weight. I like to use the LOSE IT App. It is free for iphones and ipads you can also go to loseit.com.  Give it a try.

I teach some strength training classes that can help you get started. Monday, Wednesday and Friday mornings at Slim and Fit in Concord. Tuesday and Thursday evenings at Hope Ridge Church in Concord. If you would like to join us please send me an email at charsin@roadrunner.com

http://fitforcefitness.com/FF%20012_Email%20Campaign%20Template/

Fit After Forty

Ladies, Dont' settle for the myth about not being able to keep up with a changing body. Years ago, as women aged they gave up on physical fitness, sports competitions or losing weight. I don't ever remember my mother exercising when I was growing up. We now know that as we age, it is even more important to stay fit. At twenty years old it was fairly easy to keep a girlish figure, but after 2 kids and over forty years old, it is something I can't ignore. I have to work at it everyday! Us forty something year olds, need to have at least thirty minutes of exercise each day just to maintain our weight. If you do not change your diet as you age you will gain weight.

Exercise is important for our bodies at any age, but even more so as we get older. As we age our joints get stiffer, muscles are not as flexible and our balance decreases. Exercise can help with all these aging signs! It doesn't matter if you are 17 or 77 exercise can improve the way you feel and look.

There is no reason to throw in a towel just because you are over 40. Being physically fit and living a healthy lifestyle can make life so much easier. You will feel healthier, have better movement, and love the way you look.

Turning 40  is a reason to celebrate, so make sure you do something special for yourself that will ensure you have many more birthdays parties to attend in the future. Begin an exercise program today!!!