As you can see by the chart (below), I gained weight. Why? I went on a five-day vacation in Las Vegas.
We had a great time. I walked a lot, but never really hit the fitness club. Plus, I ate foods I normally stay away from. My vacation advice: My fitness goal - and I assume yours - is for a lifelong change, so one week here or there of overindulgence is not something to worry about. But to keep you from putting on too much during vacation:
Plan when and where you will eat ahead of time. I found that when I didn't have any real plans, I sort of ate all day.
Limit your portions, and if possible, eat something a little healthier on the menu. Don't deny yourself, just watch it. I did my best to stay away from extra calories, all while having some decadent meals.
Most important, do not feel guilty. Vacations are supposed to be fun. When you get home you will get back to work at becoming the new you. You are looking for a lifelong change and you will have ups and downs. Don't feel as if you have failed or make gaining a few pounds your excuse to quit. Get back at it and you will succeed.
Exercise Basics: from Joan Peterson, FitQuest Athletic Club:
"There are three components that make up a well-rounded exercise plan.
Resistance training. This is usually done with weights or resistance machines. Proper form is essential, as is using a weight heavy enough to completely fatigue the muscle within eight to 12 repetitions. It is important to work every major muscle group, beginning with the large muscles, and never do resistance training two consecutive days, as your muscles need time to rest. Do a variety of different exercises within the same muscle group.
Cardio exercise. There are several ways to accomplish this: machines (such as treadmill, elliptical trainer, stairmaster, etc) fitness classes, swimming, walking, jogging and some sports, to name a few. It is good to do a variety of different activities to prevent the body from adapting to the challenge, decrease the potential for injury and reduce boredom. You should alter the intensity during the same workout to increase success. Example: When using a treadmill, increase the speed (if only for a short time).
Stretching. Stretches should be done only when a muscle is warm. Hold stretches for at least 20 seconds, and don't bounce.
Before starting a fitness program, consult your physician."
GARY WALTERS writes a weekly column in the Neighbors section regarding his progress in the Kinship Wellness Challenge. Next week: How many meals a day, and why? To learn more, go www.brainerddispatch.com, and then to the KINSHIP CHALLENGE link or www.kinshippartners.org
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