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I got an email last week asking for workout and nutrition advice while on a vacation.  I love the fact that people are thinking about their nutrition and workout even when going on vacation!  I’ll keep this one simple and easy to follow, because that’s how it should be while on vacation.  

First off, going on vacation is a good time to let the body rest and heal up, so if it’s possible, plan a rest week from your workouts.  You should plan a rest week every 6-12 weeks of working out.  

Nutritionally, I’ll list some items to bring along or purchase at your destination.  Also, since you’re on vacation, don’t be afraid to experience the local fare.

Nutrition
Vitamins
Water
Protein powder and shaker
Beef Jerky
Fruits
Nuts
Fish oil

If you weren’t able to plan a rest week, I’ve created a quick workout that you can do in your hotel room.  The idea is to stay healthy and fresh while on vacation.  This workout will help you do just that, without interfering with your activities. 

Workout
Pushup
Squat
Pullup
Lunge
Situp

Do each exercise for 60 seconds then rest 60 seconds before moving on to the next exercise.  Do this twice and you’re good to go.  It should take roughly 20 minutes.  Also, if you enjoy running, some nice morning cardio could be done.

A word to the wise: take into consideration the activities you’re going to be doing while on vacation.  For example, if you’re going hiking or snowboarding, you may not want to do any additional workouts or cardio.  Also, make sure your nutrition gives you enough energy and hydration.

You can print this up and take it with you on vacation.  And remember, enjoy your vacation! 

Just about everybody thinks they should live a healthier life but in today’s nonstop 24 hour world it can be hard to find time to be healthy.  Perhaps you’re not ready for the membership fee and time commitment of the gym.... You can at least start somewhere.  Start with these 5 simple secrets and in no time you’ll be healthier and maybe ready for the next step.

The first secret is to resolve to make a change in your life.  As you will see it doesn’t have to be a major change but small changes go a long way and you can gradually increase your commitment as you feel comfortable.  One of the best ways is to get an “exercise buddy” so you can motivate each other, or even get some family and coworkers aboard to encourage and cheer you on.

The second secret is to split your meals into six smaller meals and most importantly do not skip breakfast.  By eating smaller meals your body’s metabolism is increased and you actually burn more calories even though you may eat the same amount of food. 

The third secret is to drink plenty of water.  Your body is 60 to 70 percent water and needs water to regulate body temperature and to provide a means for nutrients to travel to all your organs.  Drinking water will also curb your appetite and reduce your consumption of other beverages. Experts recommend eight glasses of water a day.

The fourth secret is to do little things to get more exercise.  It is as simple as parking your car further away or using the stairs instead of the elevator.  At work, instead of calling somebody to ask a question, walk over to their desk.  When shopping, try carrying a basket instead of using the cart or after work play a game of catch with your kids.  Every little bit adds up over time.

Finally the fifth secret is the hardest of these but the most beneficial.  Walk briskly for 30 minutes a day or for those with pedometers walk 10,000 steps a day.  This will help boost your immune system, strengthen your heart, promote weight loss, lower blood pressure and cholesterol and build a stronger healthier you.  You don’t have to do it all at once you can split it up into 10 or 15 minute sessions.  Here are some ways you can accomplish this:

• Take a walk and bond with your family
• Walk your dog
• Cruise the local mall or park
• Take a short walk with coworker during lunch or after work
  
• Walk along a park or beach and enjoy the sunset with somebody special

There you have it 5 simple ways to a healthier you.  You will find that these do not require a great lifestyle change but ease you into a healthier mindset.  Also a bonus secret… visit BoomHammer for more free fitness articles.

..eDave..

I recently answered a question in our forums about the calorie burn rate of the elliptical vs the treadmill.  This question is asked countless times in fitness forums across the Internet.  I decided to extract my forum post and create this article for quick reference.

Runner's World magazine has done serveral studies on running and there are some variables to take into account.  For instance, distance, time, incline and how many liters of O2 you consume all contribute to calorie burn.  According to their studies, however, there are some general formulas that you can use.  (ref: runner's world article) Here they are...

Okay, so you’ve been out of the gym for a while, but you want to get back into it huh?  Whatever your reason, health, strength, sexiness, etc, we applaud you for taking that first step.  Go ahead and pat yourself on the back.  We’re here to help you with the next step, what to do?  I’ve set up a workout routine and some nutrition guidelines for you to follow.  If you have any questions about the article, jump on the forums and let me know.  I’ll be happy to answer any questions.

Exercises

Jump Squat

Walking Lunges

Leg Curl

Pushup

Pull-up

Dumbbell Shoulder Press

Seated Row

Skull Crushers

Dumbbell Bicep Curl

Donkey Calf machine

Reps/Sets

Do these exercises in the order specified

Do 2 sets of each exercise with 45-90 seconds of rest between each set

Do 12-15 repetitions per exercise

Make sure to warm up properly before starting

For the first two weeks, do this workout twice a week.  After the first two weeks, do this workout three times a week.  When you’re able to complete 15 repetitions, increase the weight.  If you’re not able to complete 12 repetitions, decrease the weight. 

Cardio

45-60 minute walk after waking up, but before breakfast, twice a week.

Now that you’ve got the workout and cardio portion down, we’ll move on to nutrition.  Since you’re just getting back into the gym, don’t get too crazy about nutrition.  Don’t get me wrong, nutrition is very important, but it’s A-okay to start with small changes first.  We’ll go with a “Three Phase” approach. 

Phase One

Keep a Food Log

Keep a Workout Log
Eat breakfast

Get 5g of fish oil (EPA/DHA) per day

If you’re hungry, drink a glass of water and wait 20 minutes, if you’re still hungry, you can eat

Don’t drink any calories, which includes Starbucks lattes, dressings, or sauces

Phase Two

Eat protein at every meal

Eat 5 times a day

Eat fruits or vegetables at 4 meals per day, just like mom said

Don’t eat anything that wasn’t moving or grown

Phase Three

Create a detailed diet plan with caloric count

Have a recovery drink or meal

Here’s how the Phases work.  Once you’ve hit 90% completion for 14 straight days on all of the bulleted points in Phase One, you can move on to Phase Two.  The same goes for Phase Two, but you’ll have to last a little longer, 21 straight days, before moving on to Phase Three.

Okay, I know you’re charged up and ready to go, but we have one more thing you need to do before we start.  First off, you might want to check with your physician before you begin any exercise program.  I know you’re probably not going to do that, but I thought I’d write it anyways!  More importantly, you need to wake up one morning and take your weight and circumference measurements. 

Measurements

Weight

Around your waist at your belly button level

Around your bicep

Around your chest at your armpit level

Around your thigh

Are you ready to go?  You should be!  Notice that we didn’t ask you about any goals?  That’s because this workout is designed to get you back in shape.  You’ll be building muscle, losing fat, and getting healthier all at the same time.  After about 4-6 weeks, you should be ready to start really attacking your goals. 

See you in 4 weeks! 

We’d like to take some time to explain who we are and what we’re about.  We are BoomHammer, your one stop shop for independent fitness information and advice.  We’re also a place where you can interact with trainers from around the globe. 

If you’ve got a question about weight training, nutrition, supplements, cardio, etc, we’re here to help.  We’re not going to bog you down with a bunch of scientific mumbo- jumbo, we’ll leave that to the academics; our main goal is to help you get off your ass, to the gym, and to your goals!  

Most other fitness sites are financed by a supplement company or two… or three, you get the picture right?  Not us, we’re totally independent.  Since we’re independent, you can be sure that we’re not going to hype our own products because, well, we don’t have any! 

Bottom line, fitness is our passion and we'd love to help you reach your goals.  We have articles, quizzes, tips, and forums to assist you along your fitness journey.  If you have a goal, sign up, tell us what it is, and we’ll help in whatever way possible.  Come on, join the community, we’d love to have you!