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  1. That feels good…

    I realized something important about exercise that’s worth sharing with you.

    Most of the time, when encouraging you to exercise, I focus on health and the difference between weight loss and fat loss. These are two significant benefits, but there’s another side effect of exercise that’s hugely important…

    How you feel after doing it.

    Every workout has an immediate impact on your energy, mood, body chemistry, and even mental functioning. The endorphins released are specifically designed to make you feel good.

    All of these factors combined create your overall feeling of wellbeing.

    Don’t you want to feel good?

    The tricky part is that most of us are habit driven. So, our activity level (or lack thereof) is fairly consistent day-to-day and week-to-week. This makes the impact of each sedentary day less noticeable, since another similar day causes no obvious change. It simply perpetuates your current state of un-wellbeing, with a slow decline.

    Why this matters: You could begin feeling a lot better than you do today by starting to exercise.

    This could come as a surprise, especially if you believe that the way you feel today is a given, and not something that can be improved.

    By maintaining a consistent, challenging exercise plan:

    • Your aches and pains can disappear.
    • You can feel light and your energy levels can soar.
    • Your mood can naturally become more optimistic.
    • You can avoid illness and disease.
    • You can think and process information quicker and with more clarity.

    And then, once you’re in the groove of exercising regularly, you’ll forget about the pain, the sluggishness, and the discomfort that you used to live with.

    Making regular exercise part of your routine is a foolproof method for improving your overall wellbeing. It’s a gift that you give to yourself with each workout.

    Ready to really feel good? Sign up for my latest fitness program. Call or email today to get started!

  2. My endorsement goes to …

    Did you vote?

    I didn’t vote early and stood in line for a while to cast my vote Tuesday morning. No matter what your beliefs are … and who you do or don’t support, it’s a good thing to live in a free country. I’m grateful to be an entrepreneur and create my own future.

    MYSELF is who I depend on. Plain and simple, and that’s very empowering. Creating any life I want in this world is freedom for me; I just have to have a plan to get there and allow my Higher Power to manage the agenda.

    You want to know who and what I support?

    I support taking control of our own future, surrounding ourselves with people who challenge us to be our best and making a positive impact in our community.

    Deborah-Carver-jacket.jpgI’ve been investing in coaches, trainers, programs, and products for nearly 20 years now. Investments that help me take my business to the next level so I can expand my impact on the community and create financial freedom for my family.

    So today, I give Dr. Deborah Carver-Hodges my FULL endorsement 🙂

    Dr. Hodges came to Corpus Christi to present Conservative Ways to Prevent Alzheimer’s Dementia and Tips on Optimal Brain Health Thru Exercise and Ketones.

    We learned how to improve our brain health thru exercise and nutrition with neurologist, Deborah Hodges. She has been practicing neurology for 18 years currently in San Antonio and previously in Corpus Christi. She specializes in headache medicine but sees all neurological conditions.

    It is resources like this one that’ll help you take real control over your wealth and health in the future.

    I see too many clients who are missing out on a massive amount of changing the situation of their health because they are not tapping into the “right” combination of exercise and nutrition.

    Don’t fall into this category!

    I lost my Dad in January this year and have a personal interest in forms of dementia and the aging body. I attended Deborah’s seminar in September 2016 for my own information and just know what she presents will interest you.

    She is a very soft sell on some products that can help you with managing the ketones part of the nutrition that I have only sampled at this point. Her information was so solid I’ve been experimenting on my own with the information she provided.

    For example; butter and coconut oil in my coffee to introduce good fats to my brain first thing in the morning.

  3. Build a better bottom

    video snapHere’s everything you need to know to shape up your bottom for the summer season. Keep reading for the essential exercises that target your glutes to give it the shape and tone you’ve been wanting.

    Build a Better Bottom Exercise #1: Hip Lift
    A great exercise to work your glutes is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.

    Build a Better Bottom Exercise #2: Leg Lift
    To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.

    Build a Better Bottom Exercise #3: Banded Shuffle
    This is a great exercise to get your heart pumping and to work your bottom. To do this exercise you’ll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel it the most.

    Build a Better Bottom Exercise #4: Plié Squat
    Another form of squat is the plié squat. If you don’t have an elastic band, this is the exercise to add definition and shape to your bottom. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plié position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times.

    Build a Better Bottom Exercise #5: Lunge
    A fifth exercise that targets the muscles of your bottom, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand.

    Build a Better Bottom Exercise #6: Run or Walk
    Running or walking outside or on the treadmill are other great exercises that work your bottom while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time.

    Burn, Baby, Burn! These exercises are excellent ways to burn extra fat off your body while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!

    If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

    Don’t wait – call or email today to get started.

  4. 7 Reasons to Inspire You to Exercising Greatness

    If you’re struggling to find motivation to get to your workout, allow these seven reasons to inspire you to exercising greatness…

    Exercise Because —Your Body Works
    It may seem like an odd reason to work out, but the fact that you can work out ought to inspire you to do so. After all, there are plenty of folks who have been affected by disease or congenital conditions that make working out impossible. If you are able to exercise, do it! Every movement you make, be grateful and work to learn your body’s limits. In essence, when you do this you’re giving your body a high five!

    Exercise Because —Disease Can’t Handle It
    True, there are diseases that will attack you regardless of your fitness level. However, exercising regularly (starting today) is one of the best ways to build yourself up against all sorts of ailments and illnesses. From the common cold to heart disease, exercise helps you avoid health issues and live a healthier, longer life.

    Exercise Because —Your Family Loves You
    Because you want to be around for years in the future, you need to exercise. As seen above, exercise is a great way to fend off all sorts of health issues, many of them life-threatening. So if you want to show love to your family members who love you, you’ll need to work out regularly. Afraid your workouts will take away family time? Get up earlier or take your loved ones with you.

    Exercise Because —You Beat Goals
    Some people meet goals. When you commit to getting in the gym today, you set yourself up to beat goals. Because once you reach your new chest-press or weight-loss goal, you move on to the next. Do this in the gym enough and it will start to happen in the rest of your life. Deadline at work coming up soon? No problem. Wish you could read more books? Consider it done. Ready to quit smoking? You can do it. All because you worked out today.

    Exercise Because —Life Will Be Easier
    Ever struggled to get out of bed and get on with your day? Exercising today can help that. Wonder why you always feel stressed out? Once you get in the gym this afternoon you’ll be able to shed the stress. Wish you had the sex drive that you seemingly lost a few years ago? Today’s workout will get you on the right track there as well. See a heavy couch that needs lifting? After spending time in the gym today, that couch will be light as a feather tomorrow. In other words, exercise makes everything in life better, easier, and more bearable!

    Exercise Because —Your Body Will Surprise You
    When you started on your exercise journey, you wanted to change your body. But somewhere along the way you forgot about that swimsuit-ready body you desired so much early on. Well, guess what? It can still be yours! All you’ve got to do is get in the gym today and get back on the road to it. In six months, you’ll be amazed at how much better your body looks and how much more you enjoy being you.

    Exercise Because —Your Friends Will Join You
    It can be hard to keep working out in the gym every day if your loved ones aren’t into it. However, if you stick with it and trust your trainer, your loved ones may eventually want to join you in your exercise. Once they realize you’re seeing positive results, they won’t want to miss out. So by going to the gym today, you’re helping others be healthy!

    Call or email today to get started on my very best exercise program – together we will get you to your goals once and for all! Don’t wait – act now!

  5. HIIT for the Beginner

    Here are some tips for those that are new to HIIT (High Intensity Interval Training) or are out of shape:

    • Choose the cardio exercise that you feel the most comfortable with (treadmill, outdoor walking, stationary bike, elliptical, seated stepper, etc.)
    • Experiment by exercising a little harder than usual until you feel like you are getting out of breath and then back off to your usual pace or even a little below it
    • Note how you feel during the recovery period and when you have caught your breath then try it again
    • Use longer intervals (2-3 minutes) and limit how hard you go during the higher-intensity intervals (RPE 16-17)
    • The length of the recovery intervals should be longer than the higher-intensity intervals; shoot for a ratio of 1:2 or 1:3
    • When you feel comfortable try one of our sample beginner routines

    Beginner HIIT Workout # 1

    Total time: 20min

    Warm-Up (4:00) – Start easy and gradually increase exercise intensity so that you achieve an RPE of about 11-12 (this is your base level) by the end of the warm-up.

    Stage 1 (9:00) 3 Hills

    Hill #1: Increase speed and resistance/incline to an RPE of 15 for 1 minute.
    Return to base level for 2 minutes.
    Repeat twice.

    Stage 2 (4:00) 3 Sprints

    Sprint #1: Increase speed to an RPE of 17 for 20 seconds. Return to base level for 60 seconds.
    Repeat twice.

    Cool-Down (3:00) – Decrease intensity to achieve an RPE of 9-10. Heart rate should return to within about 20-30 beats per minute of pre-exercise value.

    Reference 
    Ritchie, D., & Sipe, C. (2013). No More Low and Slow (and boring) Cardio. In Never Grow Old (pp. 138-139). West Lafayette, IN: Ruckus Publishing.
  6. What’s Better for Weight Loss: Diet or Exercise?

    You want what millions of other people do—to lose weight. Whether you want to trim off extra pounds so you’ll feel better, look better, or be better prepared to tackle whatever demands come your way, you probably want to find the most efficient for weight loss.

    Well, with this email, you can figure out if you should put your emphasis on diet or exercise to get the results you want. Without further ado, I present the contenders for your weight-loss attention…

    In the Left Corner: Diet

    While fad diets have tried their darndest to malign the fine name of dieting, proper diet continues to be a vital way to lose weight. In fact, research has shown that if you’re only going to do one thing in your journey to weight loss, it should be dieting.

    What does dieting mean exactly? It means taking very careful note of every bite you put in your mouth. But you can’t stop there. Because paying attention to what you eat isn’t going to make you lose an ounce of weight. You’ve got to take note of it and then reduce the number of calories you consume. If you want to lose even more faster, you’ll even want to make sure your calories are good calories. In other words, you can’t eat just Twinkies and Big Macs every day. You’ll want to go with fresh fruits and vegetables, lean protein sources, and lots and lots of water.

    In the Right Corner: Exercise

    Like diet, there have been all sorts of fad exercise programs that have spanned from dangerous to ridiculously funny. But exercise hasn’t lost its place in the race for weight loss. Why? Because savvy people realize you’ve got to hit the gym if you’re going to maximize your weight loss. The best technique for weight loss is to burn more calories than you take in, and exercise is your golden ticket for shredding calories.

    There are other reasons exercise rocks in the world of weight loss. It is the best way to ensure your weight you drop is fat and not muscle. Also, when you exercise, your muscles tone up and grow stronger. With more muscle, your body’s ability to shave off calories increases, making it easier to burn calories even when you’re doing nothing at all. Diet can’t do that!

    Who Wins the Battle?

    More than likely, you read this hoping that exercise alone would help you lose weight because you hate the idea of watching what you eat. Or maybe you’re just the opposite, and you prefer to watch your diet but absolutely loathe exercise. Well, there’s bad news for you either way. This battle that has been waging on for decades (okay, make that centuries) is ultimately a draw.

    If you’re not willing to eat right and exercise, the success you see today will be gone tomorrow. Try as you might, one of these ingredients alone is not enough to help you lose weight, keep it off, and have an overall healthy lifestyle. In fact, you will find that once you become serious about losing weight, you will be careful about what you eat because you don’t want to put all that exercise to waste. At the same time, you’ll push yourself harder in the gym because you realize you could burn even more calories and get closer to your weight goal today.

    So stop pitting diet against exercise and do both. Your good health and thinner self await!

  7. Ask Yourself

    How hard are you really pushing yourself while you workout?

    Do you workout enthusiastically, feeling the burn with a smile, pushing yourself to the limit? Or would you describe your exercise time more like an even trot? Coasting along, breaking a respectable sweat, doing the same old thing.

    Since you take the time to exercise and desire to have your body change into a slimmer, more toned version of yourself, then use the following tips to get more out of your exercise time.

    Focus your mental energy

    It sounds simple, but often isn’t. If you’re lifting weights, focus on that specific muscle group. Researchers saw a significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.

    Have an audience

    Researchers saw a significant increase in strength and endurance in people who had an audience, compared to those training on their own.

    Get a caffeine boost

    Caffeine has been shown to help burn fat and increase your endurance. The most effective amount seems to be around 300mg one hour prior to working out. Of course check with your doctor first.

    Pump up the volume

    Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music.

    Keep things fresh

    Alter your routine often. This will help you to avoid plateaus and will continue to challenge your body. Try new exercises, new intensities and new environments.

    Stay nourished and hydrated

    Pay attention to your food and your hydration levels. You’d be amazed how much being dehydrated can affect your performance even away from the gym.

    Find your magic time

    Work out when your body is at its best. If you’re not a morning person, do not force the issue on your body.

    Wear clothes that you love

    Not only will you be happy to put them on and show them off, but you will be able to focus completely on the task at hand, rather than stressing that your pants will split whenever you squat.

    Make sure the shoe fits

    Can you imagine a tap dancer performing without tap shoes? Your shoes are just as important! With correctly fitted shoes for your workout or sport, you’ll keep your feet, ankles, knees, and back protected and healthy.

    Use a professional

    If you don’t already, have me design your workouts. This will ensure that you’re being challenged and seeing results. Don’t know where to start when it comes to exercise? That’s where I come in. It’s my passion to make exercise a regular and enjoyable part of your life. I’d like to see you enjoy all of the healthy rewards of being fit.
    Call or email me today and we will get you started on the exercise program that is right for you.

  8. 7 Reasons to Exercise

    Are chronic excuses keeping you from the rewards of a regular, challenging exercise routine? If so then you’re missing out on much more than you realize. Here are the Top 7 Reasons to Exercise…don’t miss out on these 🙁

    Reason #1: To Melt Fat Away

    The most coveted side effect of exercise is, of course, fat burn. The best know way to lose fat is a combination of a challenging exercise routine and a balanced meal plan. Here’s what losing fat feels like:

    • Your pants become loose
    • People around you begin to say that you look great
    • A glance at yourself in the mirror makes you smile
    • Your energy levels soar
    • You feel amazing

    Reason #2: To Alleviate Pain

    Regular exercise is a great way to alleviate chronic muscle and joint pain. Strengthening the core can lessen persistent back pain and protect oneself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

    Reason #3: To Increase Lean Tissue

    More muscle is good for many reasons. You see, muscle uses many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest—compared to a measly 9 calories per pound of fat.

    When you exercise, your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

    Reason #4: To Stay Young

    Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

    Here’s the study in a nutshell:

    • Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
    • Once a telomere gets too short, that cell can no longer divide.
    • Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed mental functioning.
    • The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
    • It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
    • People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
    • People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

    Reason #5: To Prevent or Control Type 2 Diabetes

    Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.

    Reason #6: To Lower Blood Pressure and Cholesterol Levels

    Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

    • Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger the heart is the less pressure it will exert on the arteries.
    • Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

    Reason #7: To Feel Great

    The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.

    The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

    Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

    What are you waiting for? Lace up your shoes and get moving!

  9. 5 Bad Habits of Healthy People

    badYou aren’t a bad person –not by any means.

    In fact, I believe that you’re healthier than most. You exercise regularly, watch what you eat, keep up-to-date on the latest health concerns, don’t binge on sugar, and you never – ever – eat fast food. Well, almost never.

    But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of.

    The following 5 Bad Habits are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.

    1. You’re Dehydrated

    • It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
    • Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
    • Dehydration also slows your metabolism, which hinders weight loss.

    You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

    The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

    2. You Eat Out Too Often

    • Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
    • Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
    • Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

    The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would.

    On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

    3. You’re Sleep Deprived

    • In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.
    • Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
    • A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

    The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

    If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

    4. You’re Stressed Out

    • I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
    • Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
    • The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

    One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

    Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

    5. You’re on Exercise Autopilot

    • You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
    • A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
    • You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

    There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

    Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

    Are you ready to break the plateau as you take your routine to the next level? Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

    It’s my goal to see you achieve Your Personal Best. I believe that you’ve got what it takes.

    It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

  10. Stay Fit on Your Vacation

    Leaving town for a summer get-away? If you’re not careful your vacation will quickly turn into a fat trap.

    I don’t want your fitness results to disappear before you return home. Keep reading for my 2 simple steps to avoid the dreaded vacation fat trap.

    There are plenty of strategies and techniques out there for staying fit on vacation, but most are fairly complicated. I’m not going to give you a list of 27 things to remember in order to avoid those vacation pounds – you are getting away to relax, after all! I’ll keep this simple and effective.

    The following 2 steps are all that you need to take with you on your vacation to ensure that you come back looking and feeling amazing.

    Step #1: The 1/3 Rule

    Most vacation pounds are gained as a result of constant indulgence. Each meal becomes an opportunity to eat your heart out to the tune of “I’m on vacation!”

    Look, I get that you’re on vacation and want to enjoy the richer tastes of life, but doing so at every meal is going to do a lot of damage to your waistline.

    Rather than indulging constantly, I want you to adopt the 1/3 Rule. This means that only 1/3 of your meals ought to be eaten with the mindset of “I’m on vacation.” At this one meal each day you are allowed to eat things that are normally off-limits. Enjoy your favorites and do so with no guilt.

    At your other 2 meals each day you’ll keep things lean and green. Fill up on lots of greens, veggies, and lean proteins. Pass on the breads, grains, potatoes and anything with sugar. Drink water, and avoid beverages that contain calories.

    Step #2: The Exercise Rule

    This step is just as important as the first one, so don’t drop the ball on this one: Each and every day you must do some form of exercise.

    Notice I said some form of exercise. I didn’t say that you had to go to a weight room to do a traditional workout. While on vacation, exercise should be diverse and exciting.

    Your vacation activities can become your workout. Take a hike, go exploring on foot, swim in the ocean or bike through a foreign town. If you aren’t able to fit a vigorous activity into your day then start by doing this body weight routine:

    • 20 push ups
    • 30 seconds of jump squats
    • 20 walking lunges
    • 30 seconds of plank hold
    • 30 seconds of rest
    • Repeat from the top 3 times

    Enjoy your vacation! And when you get back into town call or email me for a fitness and fat reduction consultation and I’ll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.


Your Personal Best Location
Your Personal Best Training Studio
Guaranteed Results!!!
4102-E South Staples
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com