Staying Healthy While on the Road

Are you having trouble with travel related health problems? Want a vacation from your colds, flu, and other illnesses? You will perform much better for work, and have a lot more fun during pleasure vacations if you feel healthy while traveling. Here are a few tips for staying healthy and even achieving greater results while on the road.

Traveling can be a great way to get a rest from your normal routine and enjoy some new exercises. As a fitness trainer, I have found that on the road I typically have more time to workout if I chose to since I don't have the time with family and others as I do at home. Your traveling workout can become a time to get even better training sessions.

Get some sleep. In able to head of jet lag, try scheduling your east bound flights early and west bound flights late. This will ensure the least amount of disruption in your sleeping patterns, and in turn will preserve your travel health. Sleep is one of the most important and often overlooked aspects of fitness and weight loss.

Have produce handy. You can fend off gastrointestinal problems by having high fiber foods rather than stopping off at the fast food restaurants for burgers and fries.

Be germ conscious. It is no secret that planes are full of germs. Pack sanitizer and remember to wash up before eating.

Drink water. Planes create an arid environment that can dry out the mucous membranes, skin, and throat. Dehydration can also set in. Sports drinks can also replenish sodium and potassium that are lost in sweat.

Have extra vitamins on hand. Travel can be stressful, and extra vitamins will help to keep your immune system functioning at a high level.

This information certainly isn't breaking news, but it is amazing how many people are caught up in the business of being busy. Make taking care of yourself a priority at home and on the road. It will only serve you better when you need it most.

You can utilize fitness equipment that is easy to store in a suit case like resistance bands. Also, most hotels have a workout room. Even the smallest of workout equipment centers can allow you to get the workout you want.

For information about a fitness plan and supplements, consult with a personal fitness trainer and learn how a coach can help you get fit.

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Nutrition Key for Anti Aging

I would guess that growing old does not worry most Americans. However, the loss of strength and balance that can go together with the aging process can be frightening.

Live Lean Today can help with its anti aging fitness plans. Is there a way to prevent the frailty that is often associated with an older age? The solution may include protein, selected vitamins and dietary supplements.

Frailty is characterized as low overall muscle strength, a regular feeling of exhaustion with minimal activities, slow walking speed, and an overall reduction in activities of daily living. Although the number of elderly who could be defined as frail is un-known, frailty may increase the risk of falling as well as susceptibility to disease. In addition, frailty also negatively affects quality of life.

A recent study published in the Journal of Gerontology: Biological Sciences and Medical Sciences demonstrated that the lack of specific nutrients increases the risk of becoming frail. In this study, 802 participants were assessed for nutrient intake and frailty. The study showed that the risk of frailty was correlated with a diminished intake of protein and vitamins A, D, C and the B vitamin folate.

If a person was deficient in two or more nutrients, the risk of frailty more than doubled. In addition, as we age, our ability to absorb nutrients from the food we eat decreases. The quality and quantity of food eaten also may be influenced by a fixed income. This suggests that nutrient insuffi-ciency may be more common in the elderly that we believe.

Fortunately, frailty may be easily prevented and even reversed. Meat is an excellent source of protein but, for those on a very fixed income, may not be part of the daily diet. However, beans and nuts can also supply a significant amount of excellent protein at a very reasonable cost. They also are rich in folate. Fruits and vegetables are good source of vitamins A, C and D. Dietary supplements may also be valuable and can provide more than adequate levels of folate and vitamins A, D and C in a number of easily digestible forms.

When I was in medical school, we learned that all nutritional needs could be met by having three "square" meals a day. We now know that nutrition and health involves a much more complex set of interactions and that proper amounts of protein and specific nutrients, like vitamins A, D, C and folate are essential. Frailty may be avoidable and, with a little effort, we all may be able to enjoy the "golden years" a little more.

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Three Big Rules for Eating and Reaching Your Fitness Goals

Whether your fitness goal is weight loss, athletic performance, more energy, better health, or just simply toning up, it is vital that you pay attention to your nutrition and food intake to reach this goal. In my experience as a personal trainer, working with thousands of clients over a period of 16 years, I observed that the role that food intake plays in a person reaching his or her fitness goal is paramount. In fact, it makes up for more than 75% of the influence of whether or not a person is successful. The challenge for me was that people who would be working very hard in the gym expected to see results and couldn't understand why they weren't getting them, even after all that work. I would always say to my clients and anyone in the gym that would listen, "You can work out ‘till the cows come home, but if you're not eating well, your body won't change, at least not cosmetically, period." Frequently, that statement would be met with some confusion and the response that they had been eating well, and things just weren't working anyway. Well, upon further review of the actual diet and food intake the clients actually had, it usually wasn't difficult to see what could be improved with them so they could start seeing the results (typically weight loss) that they desired.

What I found was that people who want to lose weight believe that the only way that is going to happen is if they eat less food, which in many cases is actually counter to what the person actually needs. They have been eating a certain way for awhile and they are dissatisfied with their appearance, so they take the food intake they have been eating and they reduce the calories while they come to the gym and work with a personal trainer. They get sore and maybe see some change in the beginning of their program, but it isn't long before they are at a plateau and frustrated, because this plateau certainly isn't the result of a lack of effort.

Here is where a basic knowledge of the way that food intake actually influences weight loss is a tremendous help. It takes some of the mystery out of the equation and allows a person to make some intelligent choices that will help them reach their fitness goals. There are three big concepts that I find have really helped people get a grasp of the basics.

The first is to EAT ENOUGH! As I said before, the tendency is for people to really restrict their food intake in an effort to lose weight. If a person comes into beginning a fitness program having truly been an overeater, then a reduction in calories is appropriate. However, the culprit with most people who are overweight or overfat is not that they eat too much, it's that their metabolism is shot from a lack of exercise and bad eating habits. So, ironically, one of the things that has to happen with a person who wants to lose weight is that they frequently have to increase their overall intake of food somewhat to keep up with the demands of the new exercise and keep from starving, allowing the metabolism to rise naturally.

The second is to EAT OFTEN. Rule #1 doesn't do any good if all the calories you might be taking in come at dinner after starving yourself all day. This is the biggest single reason people have trouble with their physiques, this lack of regular eating. Regular eating throughout the day never lets the body get too hungry or too full, and the body responds by raising the metabolism and burning more fat. The ideal number of meals and snacks combined throughout the day is from 4-6, spaced evenly starting with breakfast as soon as you get up in the morning.

The last rule is to EAT BALANCED! I once had a client who said that she was eating 5 times a day like I had suggested, yet upon further examination I found that she was eating a handful of Cheerios for three of those meals. The result was that she wasn't eating enough food overall to fuel her body, and she was missing some key necessities in her diet, like adequate amounts of protein, that kept her from reaching her fitness goals. Eating balanced means getting adequate amounts of protein, carbohydrates, fats, fruits and vegetables spaced evenly throughout the day with each meal, if possible. This controls appetite and keeps the body feeling well fueled throughout the day, contributing to fat loss.

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