Tips for staying on track while on vacation and a full body workout

Hello summa luva’s!

I hope everyone had a great weekend and is enjoying the start to the summer! June has been a crazy busy month, but so much fun. I have to give a shout out to my hubby-  today is his birthday! Love you!

Today I want to talk about how to stay on track when on vacation. I am a big advocate of enjoying life and all the fabulous food that comes along with it. I have found ways to indulge and stay on track in everyday life and on vacation. Since it is the summer and we are all traveling I know how hard it can be to stick to a meal plan or find time to exercise. Here are just a few of my tricks and tips to help.

Drink more water– Most of us will consume a few more alcoholic beverages on vacation and since they make you dehydrated it is an even greater reason you should choose to chug more h2o than usual. Choose water for all other drinks. The empty calories from beverage consumption will add up quicker than anything else.

Don’t snack– since you will be eating larger portions at meal time it is unnecessary to consume anything in between. You are on vacation, so enjoy all that is going on around you instead of thinking about eating!

Eat seafood! Even if you don’t like it, at least try it once. It is so much fresher at the beach and the restaurants usually know the best way to prepare it. Fish has so many health benefits that even if it is prepared with a little butter it won’t cancel out the good. Another great thing about eating seafood is most of the time the portions are reasonable so you won’t leave refusing to put on a bathing suit the next day.

Share- this is one of the biggest ways people can save calories while eating out. I honestly think it is the BEST way. In my opinion I feel it is kind of rude to go to a nice restaurant and tell the chef how to prepare your food. This way you can enjoy the food, not offend anyone and not consume too many calories.

Eat your fruits and veggies– Even though you are on vacation you don’t need to skimp on this rule. Making sure you get the proper amount of fruits and veggies at every meal helps regulate your diet in a major way.

Try to get in as many activities you can– I know vacation is about relaxing, but that means enjoying all that your destination has to offer. Walk wherever you can and play with your kids on the beach. Swim in the ocean and play beach volleyball. Everyone loves to shop on vacation and if there are outlet malls near than WALK to each store. I don’t even feel like I have to workout on vacation because I am doing so much during the day and I actually find myself sore the next day! Seek out activity!

Enjoy locally grown food– It is ALWAYS the freshest and often times the healthiest. They will absolutely taste the best and you will not feel deprived.

Pack snacks for the drive- This is such a great rule. If you have snacks in your car you will not feel the need to stop for fast food. You will also save time by not having to stop so often! These are good to have if you do need a snack during the day during vacation.

I also have a great workout I want to share with you guys today. It works your whole body and combines cardio and strength. You can also do this anywhere!

power down

I hope you guys enjoy your summer, wherever your travels take you!

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How I passed my ACSM Certified Personal Training Certification Exam!

Hey guys,

I hope everyone had a great weekend and is enjoying the beautiful weather in preparation for the official start of summer! I don’t know about ya’ll, but it already feels like it here.

So, I know that I have been MIA the past couple weeks, but I have been busy studying for my ACSM personal training certification. I took my exam Friday and PASSED! Woohoo! I am so relieved that is over. I am not going to sugar coat it- it was tough, so if you are thinking about getting certified through ACSM you should definitely get the study materials and take out some serious time to study.

acsm cpt

I actually decided on ACSM awhile back, like while I was pregnant, and ordered the study materials.

What made me choose ACSM? I did a lot of research on different certification programs. I had no idea there were so many to choose from. I quickly found out that although there plenty to choose from, there are only a couple that really stand out from the rest and take their certification seriously. I narrowed me search down to ACSM that many people say is the gold standard among the certifications, and NASM. Both are very well respected and provide plenty of opportunities to continue your education to allow you to stay up to date within the field. I made my final decision on ACSM being cheaper!

acsm

I think that main thing to be sure of is whether or not the certification program is  accredited by the NCAA and which certifications the gym that you want to work at accepts.

How long did you study? Like I said earlier, I ordered the study materials while pregnant and studied casually at the beginning my pregnancy. I read through “Recourses for the Personal Trainer” and highly recommend doing that and be sure to understand what you are reading.  After I started to get super pregnant I quit studying for awhile. I had Joseph and life got crazy! I started studying again around March, but it was still off and on. I buckled down a couple weeks before I took the test and started studying a few hours a day. I took a one day workshop ACSM offers and took my exam a week and a half later.

Is the workshop worth it? Yes! I could only take the one day (they offer a three day) workshop, but it was extremely beneficial. I think one of the reasons is because they give you a workbook study guide and it really summarizes what you need to study.

READ THE “RECOURSES FOR THE PERSONAL TRAINER” COVER TO COVER– This is the most important thing while studying. Almost everything that is on the exam you will find in this book.

GO THROUGH THE KSA’S– (knowledge, skills and abilities)

GO THROUGH THE CERIFICATION REVIEW BOOK– There is a lot of info in this book you do not need, but I feel like you will be able to decipher that after you’ve read Recourses for the Personal Trainer. Chapters 11 and 12 IN THE REVIEW you can skip completely.

KNOW SPOTTING TECHNIQUES– This is actually not in any of the three books, but it is in the workbook you will get at the workshop if you decide to go.

KNOW CONCENTRIC AND ECCENTRIC MUSCLES ACTIONS– know for comprehension, not just memorization

KNOW RISK STRATIFICAION!! This is a BIG one. Know risk factors and what stratification to put them in. This was another BIG reason I found the workshop so helpful.

KNOW YOUR SPECIAL POPULATIONS- Know the exercise prescription for them and risk factors.

KNOW THE PLANES OF MOTION AND WHAT JOINT MOVEMENT FALLS IN EACH PLANE

KNOW THE MAJOR STRUCTURES OF THE HEART– know how the blood flows through it.

Okay, these are all the tips I can think of off the top of my head. Below are a couple links to websites that helped me BIG time.

Healthy Like Lauren

Fitness think tank- Brian’s tips (this one is GOLDEN)

Now I will be busy figuring out what I am actually going to do with this certification thing. Have a great day!