The amazing things about summer can also be the most detrimental to your workout routine. We often opt for spending the majority of our time outside on a beautiful sunny day or laying beachside during the much needed summer vacation in lieu of a sweaty cardio session and grueling free weight repetitions in a low-lit, stinky gym indoors. And I don’t blame you, but we have to keep up the good work and stay healthy, even in the summer. If you’re worried about staying on top of your exercise routine in the summer, don’t sweat it. These are my helpful tips and tricks that will make it a breeze to squeeze in your fitness routine while still enjoying your vacation as well as the best ways to optimize your exercise routine outdoors.

Traveling can be extremely detrimental to your exercise routine- not only do you not want to exercise while on vacation but it messes up your schedule, making it difficult to get back on track once you’ve returned home. Plus, the resorts’ infamous local fish tacos, bottomless strawberry daiquiris, and decadent molten flourless chocolate cake quite literally weighs down your motivation to take that early morning run on the beach you promised yourself you would do every day. Working out while on vacation is a struggle in itself so let’s start by making realistic goals- ditch the 7 am run on the beach and pick one of my favorite ways to stay in shape while traveling and to return home healthier than when you left.

Nu-Train Travel Tips:

1. Pack your 6-pack: There is no reason to not bring your favorite workout with you; exercise DVDs are the easiest way to stay fit on vacation and they take up almost no space in your suitcase so your cute new wedges will still fit in your overstuffed bag! I make sure to never leave without my physique57, yoga or boot camp DVD. It’s also extremely easy to throw in lightweight exercise equipment like a yoga mat or resistance bands. If you are bringing your computer along for the trip you can always visit Shape.com for workout videos online.
2. See the sites: While a 7 am run may not be on the agenda, that doesn’t mean you need to cut into your site seeing time to get an afternoon workout in. I love to use Map My Run (www.mapmyrun.com) to find local running trails that are scenic; ditch the car and get a workout in and explore the area by running, hiking, rock climbing or riding bikes.
3. Do as the locals do: No matter if you’re traveling near or far there is always something cultural that you can do for exercise. Do a little research ahead of time or once at your hotel inquire about exercise activities- it could be anything from a unique form of martial arts or dance to a great boot camp class. This is a great way to spend quality time with your family too; it’ll be an experience you’ll never forget!
4. No equipment? No problem: The easiest cop-out for not exercising on vacation is the lack of facilities available at the resort. Get your cardio in by doing something outside and try my top 10 in house moves that will keep you toned without needing any equipment. Try doing two-to-three sets for best results.
   1. Burpees/Squat Thrusts
   2. Push Ups
   3. Wall sits
   4. Plank
   5. Tuck Jump
   6. Supermans
   7. Plies
   8. Mountain Climbers
   9. Sumo Squats
   10. Roundhouse Kicks

So, what about all of the days we aren’t on vacation but the beautiful weather makes us feel guilty if we don’t spend time outdoors? Thankfully this isn’t actually a problem! There are endless options for exercising outdoors: biking, swimming, skating, volleyball, soccer, kayaking… really the list could go on for the rest of this post so I think I’ll stop there. However, when you want to optimize your outdoor workout, there are some activities that are better than others. Let’s break them down so we can slim you down.

Outdoor Activities

Running: Leading the pack, running is your go-to outdoor exercise to burn the most calories. It’s also a great way to explore your city; running at 7-mile per hour pace for 1 hour burns nearly 700 calories! However, if you are running on the beach or concrete it can be extremely hard on your knees and lower-back so take that into consideration if you have any injuries. Try finding a local outdoor track to relieve the stress on your joints.

Swimming: If you’re catching rays poolside- jump in! Did you know swimming at 50-yards-per minute can burn over 500 calories in one hour? Don’t forget about kickboards and water aerobics either! These are great ways to tone your legs to get long, lean muscles so swim your way to slim.

Biking: While the weather is nice (unfortunately it’ll be cold again before we know it), grab that bike out of your storage unit and start biking to and from work. Biking at 12-14 miles per hour for an hour burns up to 560 calories, and it’s a great way to avoid the gym and save time, leaving more time to spend with your friends and family at that great new restaurant with outdoor seating you’ve been dying to try!

In-line Skating: I know it feels like forever since you slapped on those blades and went for a skate, but this summer it’ll let you burn calories while rediscovering your youth! This fun workout is shockingly effective- skating at 12-14 miles per hour can burn around 500 calories. Just don’t forget your helmet and knee-pads if it’s been a while since you’ve been on 8 wheels.

Volleyball: Often overlooked, volleyball is a fun group activity for the summer that is so enjoyable you won’t even realize how many calories you’ve worked off. An hour long game can burn about 480 calories and leave you sore in muscles you didn’t realize existed!

Kayaking: For the adventure-seeker this is the perfect way to enjoy mother nature and work on your core and arms. Burning more than 350 calories per hour and trying something new…. Where do I sign up?

Soccer: Try organizing a pick up soccer game with your friends. Since soccer is primarily a running sport, you can burn more than 600 calories per hour if you are continuously moving.

And when you’re looking for something to compliment your workout, or just want to do something active outside, try taking an outdoor yoga class, doing yard work, horseback riding or even washing your car. All of these activities burn at least 200 calories in an hour!

So now you know… get out and get healthy!

Spirits are bright, bells are jingling, and it has already been eight, crazy nights – the holidays must be upon us.

For most of us, starting around Thanksgiving, our weekends are packed with shopping, wrapping and of course – holiday dinners and parties. And even though we might feel spread thin from the packed schedule and far too many commitments, the holiday magic has a way of keeping things merry and bright. The good tidings and cheer shouldn’t be interrupted by guilt – from eating at least – as your Bubby will still talk your ear off about how you don’t visit enough.

Go armed with holiday spirit and ten tinsel-time tips for surviving the onslaught of get-togethers.

1. Get party pampered… Even if it’s just a good old gathering at a friend’s house, use the get-together as an excuse to hit the salon. Get your hair blown out, finally treat yourself to a well-deserved manicure or maybe just plan your regularly scheduled roots touch-up that day. Getting glammed up will set you up to feel super-fly all night and less likely to over-indulge.

2. Dress for success… Now’s the time to whip out that LBD that you triumphantly scored outlet shopping on Black Friday (a little holiday gift to yourself). Feeling fabulous starts with dressing the part and will perfectly complement your Christmas coif or Hanukkah hairdo. Try picking out something fitted as well, and you’ll want to work the room, not scour the room for treats.

3. Snack attack on track… You definitely don’t want to be the guy or gal at the party gnawing on a granola bar from home, and that’s definitely not expected. What you can do is munch on a healthy snack beforehand. Aim for 150 calories or less, such as 2 Fiber Rich crackers with a Laughing Cow Light cheese wedge, or a Gnu bar. The invite might read “Cocktails for Christmas” but it’s fairly reasonable to assume there will be at least some noshes for the night, so don’t arrive ravenous. Plus, if cocktails are the only item on the menu, it won’t hurt to have food in your stomach before a night of drinking.

4. Know before you go… If you know beforehand that there will be food at the party, decide if the offerings will be your dinner. If yes, stick to the “4 napkin rule” – fill up 3-4 napkins worth of appetizers throughout the party and then stop – and no munching when you get home. If temptation is too fierce, make solid plans for after the party. Be it a fun dinner reservation at a favorite place or date night – just you, your couch, Will Ferrell (as Buddy the Elf, of course) and a portion-controlled organic frozen dinner, such as an Amy’s or Organic Bistro meal.

5. Delay your way… No matter what, a good trick is to delay your eating from the start. When you walk in and saunter over to the bar area, grab a bottle of water instead of a cocktail and a helping of appetizers. This way there will be less time to overdo it, and you will be proud of your restraint from the beginning. If you are at a holiday dinner and manage to skip the hors d’oeuvres altogether, it will leave you more room for flexibility at the dinner.

6. Protein packed… If you are going to indulge in appetizers and munchies at the party, stick to the veggies and proteins like shrimp cocktail, chicken satay or sushi (not fried or drenched in mayo!). Again, stick to the “4 napkin rule” and only help yourself to four servings eaten off of a napkin or cocktail plate. Not allowing yourself to pick and pop in your mouth will help you to keep track and be mindful.

7. Hold on… These events are the place to whip out your (seemingly impractical) but fabulous clutch. Keeping it in your clutches all night, along with a drink in the other hand, will help you to avoid snacking for the sake of keeping occupied. Gentlemen (and some ladies!), sparkly handbags might not be your thing, but keeping a drink in one hand and the other one free for firm, friendly handshakes could go a long way at the company party.

8. Chat it up… Remember why you’re there – it’s a party after all! Even if it’s a work event, it’s a great opportunity to relax a bit and enjoy the office crowd. Or maybe it’s a yearly get together with gal pals that is sadly becoming one of the only traditions you’re able to keep where everyone actually is able to make it out. Make the night about conversation and connection – not cocktails and confections.

9. But be careful about mixing it up… Visions of sugarplums might be dancing in your head but don’t let them boogie on into your beverages. Beware of the super sweet drinks! It’s really cute that your gracious host spent weeks coming up with her “Yuletide Poolside Patron Margarita” but her themed drink goes down way too easy. One too many of those babies and you’re simultaneously belting out “Mele Kalikimaka” and gorging yourself on pineapple upside down cake among many other treats from the dessert spread. Stick to wine, light beer or vodka mixed with club soda and limes. Pick something refreshing that you will sip slowly.

10. Good list, bad list, who cares… Above all else, it’s the holidays after all. If you make it the “5 napkin rule” or indulge in your pal’s “Yuletide Poolside Patron Margarita,” don’t go home and worry that Santa will be skipping your house this year – and certainly don’t crunch down his cookies with a gulp of his milk. Instead, tuck yourself in, rest snug in your bed, and maybe play a few extra reindeer games the next day.

Healthy holidays to all, and to all a good night!

Summer time and the livin’ is easy – so naturally it’s time to take a few precious days off and kick up your feet.

Even if your schedule is crammed with BBQ’s, kids’ swim practices, and a multitude of other events, life moves slower in the summer and most of us save and save and save up our carefully coordinated vacation time for a few glorious days out of town. Whether it be just a weekend getaway or a “bucket list” worthy adventure, summer is universally a time for traveling. But despite being in the thick of bathing suit season, the inevitable war-cry of “screw it! I’m on vacation!” could wreak havoc on your eating habits long after the suitcases are un-packed.

But sticking around town in the sticky weather isn’t the only way to cure a case of the vacation inspired “eff its”. Just like you learned back in Girl Scout day camp, always be prepared. And just like back then you were prepared for mosquito bites, you’ll be prepared for bites this time too… and nibbles… and cocktails…

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No matter what part of the world you live in, everyone experiences bouts of yucky weather.

Maybe it’s somewhere very seasonal where the winters freeze you to your core and the summers turn you in to a walking puddle or maybe it’s just three, solid months of unceasing rain. No matter what Mother Nature throws your way, that weather witch has a knack for messing with your diet.

Snowstorms keep us holed up for days with nothing but snack to keep us company, sudden rain showers have us dashing in to coffee shops to keep dry and even sunshine lures you out for picnics in the park.

A wonderfully welcome sweep of springtime has hit NYC and this blast of nice weather has led to the unfortunate phenomenon I’d like to share with you now: “The Wander”.

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I’m not sure why snacks have become this daily staple for so many folks. Maybe it’s a growing appetite, or maybe a lingering remnant from childhood serving as an afternoon comfort food. No matter how or why they’re here, snack attacks have more of a potential to be all filler and not really hunger killers.

“Snack”- it sounds like just a little harmless treat! But there can be some serious trouble lurking behind that cute little word. If you’re just popping, non-stopping for the sake of it – it’s time to nip your nibbles in the bud.

To start re-evaluating snack-time, ask yourself these questions:

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Recently I was vegging out with my favorite guilty pleasure – reality television. As I was enjoying indulging in the one kind of junk I don’t have to save calories for, I noticed a commercial that snapped me out of my reality-tv induced stupor and back to real-reality.

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Fyi–now selling pack of 4 papaya at whole foods

Enjoy!

There is so much hype over the new food options at both Citi Field and the new and improved Yankee Stadium. Food from Blue Smoke and Shake Shack can be eaten by Met’s fans, while Yankee devotees can enjoy food from Brother Jimmy’s BBQ and Johnny Rockets. Although the bevy of food choices at both stadiums can be exciting, for those of you who are trying to eat healthy, it can be somewhat intimidating. This week, my team and I have collected some of our hits and misses when dining out at the stadiums.

Heather’s Suggestions

Stephanie’s Suggestions

Dara’s Suggestions