The food we consume every day doesn’t just fuel our bodies – it fuels our minds as well.

Eating a diet full of processed food that lacks nutritional value doesn’t just contribute to physical health issues such as an upset stomach and joint pain. It can also contribute to mental health issues like brain fog, depression, and anxiety. 

In turn, increased feelings of anxiety or depression can often lead to physical ailments such as loss of appetite, indigestion, bloating, acid reflux, and trouble sleeping.

Both of these scenarios are examples of the gut-brain connection. 

In the following article, we’ll 

• Explain how the gut and brain are connected
• Share ways to improve that vital connection
• Identify food groups that support a healthy gut-brian connection
• The impact of gut health on your overall health 

How Are The Gut And The Brain Connected?

So what exactly is the gut-brain connection? 

Basically, it’s the direct line of communication between your gut and your brain. 

This line of communication is established by linking the central nervous system (CNS), which includes the brain, with the body’s “second brain”- the enteric nervous system (ENS) found in the gut.

While the CNS allows the brain to communicate with the other organs in the body, the ENS communicates with the members of the digestive tract, including the esophagus, stomach, intestines, and anus. 

However, the ENS can communicate with the brain through three different connections: 

• The vagus nerve that runs from the brain to the colon and involuntarily controls the heart, immune system and digestive system.
• Chemicals such as neurotransmitters and hormones that send messages between the gut and the brain. 
• The gut microbiome which consists of trillions of bacteria and microbes that help control digestion and contribute to overall health. 

What makes this close connection between the brain and the gut so important is the many positive and negative impacts it can have on both physical and mental health. 

From a positive standpoint, a healthy gut can release neurons that allow your body to relax and sleep better. On the opposite end, increased stress can negatively impact the gut microbiome leading to extreme gastrointestinal problems which in turn may contribute to anxiety and depression. 

Since gut health and brain health are so closely related, finding ways to enhance and support your gut-brain connection is essential to good health and it all starts with the food you consume!

Ways To Improve The Gut-Brain Connection

Before we shift our focus on the food groups that support a healthy gut-brain connection, let’s look at the food you should eliminate or consume sparingly in your diet.

At the top of the list is sugar. 

Why?

Sugar damages the gut microbiome by promoting the growth of harmful bacteria. The best way to reduce your sugar consumption is to avoid processed foods that contain significant amounts of sugar. 

If you start your day with cereal or enjoy a granola bar at break time, then it’s time to take a closer look at the label. If the ingredients include high fructose corn syrup or the nutritional panel reveals a high sugar content, it would be best to replace these foods with less processed, more nutrient dense alternatives such as hard boiled eggs or an apple with nut butter.

Another contributing factor of poor gut health is unhealthy fats and ultra-processed vegetables and seed oils. Also found in processed foods, unhealthy fats such as trans fats often cause inflammation and other digestive tract issues. Seed and vegetable oils such as canola oil, sunflower oil, palm oil, and safflower oil also are detrimental to our gut microbiome and can lead to chronic inflammation throughout the body.

In addition to trying to avoid certain foods and ingredients in your diet, it’s also important to focus on ways to improve your mental wellbeing. Exercising regularly is one of the most effective ways to support your mental health. By working out routinely, you naturally reduce your stress levels, improve your mood, make healthier food choices, and optimize your sleep.

Food Groups That Support A Healthy Gut-Brain Connection

Now that you know which foods to avoid, it’s time to shift your focus to the food groups that are beneficial to the gut-brain connection. 

While certain fats such as trans fats are no good for gut health, there are fats that are beneficial for your gut! Eating foods that are rich in omega-3 fatty acids not only reduces bad cholesterol, but also increases the levels of good bacteria in the gut. They also reduce inflammation and improve brain function.

High fiber foods such as fruits and vegetables also support your gut function. Adding fermented foods like yogurt, kefir and sauerkraut to your diet can boost the levels of probiotics in your gut, while green tea, coffee, olive oil and other polyphenol-rich foods support brain cognition and healthy gut bacteria. Prebiotic foods, such as garlic, onions, leeks, asparagus, bananas, and apples are also very beneficial for the gut-brain connection as these foods feed the good bacteria in your gut.

These are just a few of the many gut-friendly foods to incorporate into your daily regimen to maintain a healthy gut-brain connection. Your overall health and wellbeing along with the strength of your immune system is all directly related to your gut health and the diversity of your gut microbiome. 

Maintain A Healthy Gut-Brain Connection With Nutrition Coaching Services

The gut-brain connection is a complex system. However, we hope you now have a better understanding of this connection, the role it plays in our physical and mental health, and the ways you can support a healthy gut-brain connection through diet and exercise. 

While the article above just scratched the surface of the gut-brain connection, you can gain a better understanding of its importance and learn how to improve your gut health with our Nutrition Coaching Services! Your health begins in your gut!

By working with one of our licensed professionals, you’ll benefit from a customized nutrition plan to develop long-term lifestyle changes to improve your gut health, mood, and overall wellness. 

Contact our team today to learn how our nutrition coaching services can support your gut-brain connection.

They say it’s the most wonderful time of the year! It can also be the most hectic! 

The holidays offer so many special opportunities to connect with family and friends. One of the ways we do this is by sharing meals. 

Yet these scrumptious meals and the busy schedule you’re likely to have during this time of year can hinder your health, fitness and nutrition goals.

This year, you can better prepare yourself for the many challenges that come with the holidays by following these steps for staying nutrition smart and mindful of your health needs. 

Healthy Holiday Eating Habits   

Whether you plan to be home for the holidays or traveling around a bit, there are several healthy nutrition habits you can focus on to help you stay looking and feeling your best during this often wonderful- yet hectic- time of year.

You can maintain your nutrition goals by:

• Enjoying a healthy and filling meal before your car ride or flight.
• Packing your own food from home to bring with you on your travels.
• Keeping nutrient-rich snacks (nuts, fruit, beef jerky, protein bars) in your purse, car, or carry-on bag when flying. 
• Drink plenty of water to keep your energy high and cravings/hunger in check- you’ll be less likely to over indulge on the holiday treats and festive cocktails.
• Avoid skipping meals in order to keep your metabolism running efficiently and blood sugar levels stable. You will also be less likely to indulge on carb heavy appetizers and sugar laden desserts later.
• Be mindful of your portions- fill up on protein and veggies first. Take a break before dessert and see if you still have room for it. Our brain and stomach need some time to realize we are full!
• Make your plate as colorful as possible to boost your nutrient intake and immunity. If you plan to enjoy a cookie or piece of apple pie for dessert, counteract your caloric intake during the meal by choosing the most nutrient dense options, such as lots of protein and veggies instead of starchy carbs. In the event that you have no other option but to eat a less-than-nutritious meal, focus on protein first (to help with satiety) and choose smaller portions.
• If you’re not hosting the holiday dinner, offer to bring a nutritious side dish. This way you can ensure you’re sticking to your goals – and you’ll encourage others to enjoy a healthy option, too! 

Taking the above steps will help you stick to your nutrition goals and support your immune system while you encounter lots of other travelers on the road and in the air. You’ll be spending more time indoors surrounded by others which means you’ll be exposed to more germs and viruses so taking care of yourself and supporting your immune system during the holiday season is essential.

Maintain Your Sleep Schedule

We can’t emphasize this enough: A good night’s sleep is the foundation for health. 

Seven to nine hours of quality, uninterrupted sleep each night gives you the energy you need to stay focused, feel good and get you through your day.

Just because the holidays are busy, doesn’t mean you should skimp on your sleep. If anything, it’s more important to maintain your sleep schedule during this time of year. 

If you’re not getting enough restful sleep, your holidays will be less enjoyable. 

Since you’ll feel more fatigued, you may be more likely to crave sugary treats that impact your nutrition goals. 

If that wasn’t bad enough, lack of quality sleep makes you more vulnerable to germs and viruses due to a weakened immune system.

Manage Your Stress

The holidays are packed full of various celebrations and obligations. Whether you’re attending these various events or hosting them, there’s no doubt that your stress levels are running high. 

One of the ways most people deal with holiday stress is to overeat. The comforting feeling that a plate of chocolate chip cookies and a mug of hot chocolate offers helps them feel less stressed. 

Unfortunately, these choices are also high in calories, offer no real nutritional value, and impact your immune system. They’re also just a quick, temporary stress relief.

There are better ways to manage your stress levels during the holidays. 

Spending a few minutes each day meditating first thing in the morning is a wonderful way to calm your mind and body so it’s better prepared to handle daily stressors. 

Keeping a journal and writing down three things you’re grateful for every day is another great outlet for stress during this busy time.

Spending time outdoors also helps you unwind when things are getting a bit too chaotic. Taking a stroll around the neighborhood or just sitting for a few minutes outside your house in the sun listening to the sounds of nature are just two more ways you can regulate your nervous system and keep your stress levels in check.

Workout Whenever (And Wherever) You Can 

We know how busy the holidays can be. There never seems to be enough time to do all the things you have to do.

Unfortunately, one of the ways many people free up their time is to put their exercise routine on hold until after the holidays. 

If anything, the holidays are the one time of year you do not want to refrain from exercising. 

While it may be more challenging to devote time to your regular workout, it doesn’t mean you have to stop- just find quick and effective ways to exercise anytime and anywhere you can! 

If you’re at the airport or the mall, take the stairs instead of the elevator or escalator. Going to the grocery store? Park your car further from the store so your walk is a little bit longer. Use your grocery bags as free weights when you’re carrying them into your house. 

These are just a few of the unique ways you can find the time to exercise during the hectic holidays. 

Best of all, you can always schedule a virtual workout with Loyalty Fitness. Because it is only 30 minutes of your day, this option enables you to easily prioritize your workout into your busy schedule. Plus, you can conveniently work out from anywhere- whether it’s in the comfort of your own home or from your hotel room while traveling.

Let Loyalty Fitness Help You During the Holidays

Don’t let the holiday season be a time where you lose sight of your goals and fall off your nutrition and exercise regime. Staying on track this time of year is vital for your overall health and wellbeing! Plus, you’ll be starting the new year off on the right foot!

Although there are many obstacles in your way, if you follow the steps above, you’ll be better prepared to avoid the health and wellness pitfalls that affect so many during this time of year. You will also be more likely to keep your immune system strong and to fight off illness that is also more prevalent at this time.

If you’re still finding the holidays too challenging, remember that you don’t have to face these challenges alone. Loyalty Fitness is here to help you! 

From our Nutrition Coaching service to our 30 minute Virtual Training Sessions, we can help you stay on track with your nutrition and fitness goals. 

Contact our team today to stay strong and healthy during the holidays!  

You are what you eat! 

No doubt you’ve heard that phrase for as long as you can remember. Unlike a lot of those well-worn expressions, this one is grounded in fact. The food we eat is essential to our health, well-being and longevity. And what better time than NOW to really dial in on your nutrition with the holiday season quickly approaching!

Did you know that 330 billion of our cells are replaced daily? That is equivalent to about 1 percent of all our cells. So in 80 to 100 days, 30 trillion cells will have replenished—the equivalent of a new you. What do you think those cells are made of? Yup- the food you consume! 

A diet that’s rich with nutritious foods protects us from a number of health risks. On the other hand, a diet that lacks nutritional value leaves us vulnerable to illness, heart disease, diabetes, obesity and other serious health problems. 

While many people believe the answer to good nutrition is found in trendy diets, calorie counting apps or meal plan programs, those options are limited in their effectiveness. While they may be conducive to achieving short-term goals in a small amount of time, they’re not sustainable long term.

Whether your goal is to lose weight, build strength or make a major lifestyle change to improve your overall health, having someone in your corner is the key to success! Someone to share the knowledge and tools you need to achieve your goals. A person who supports you every step of the way by motivating you and holding you accountable. 

Who can do these things? 

A nutrition coach!

In the following article, we’ll:

• Explain the concept of nutrition coaching 
• Demonstrate how these coaching services can help you achieve your goals
• Highlight some of the health benefits of these services
• Introduce you to our new Nutrition Coaching service 

Ready to learn more about the value of nutrition coaching? Then read on! 

What is a Nutrition Coach? 

Before we explain how a nutrition coach can help you, let’s first explain what a nutrition coach is.

While nutrition coaches, nutritionists and dieticians are often identified as different titles for the same role, that’s a common misconception. In fact, all three roles are unique. 

Nutritionists work with their clients to develop a diet that best treats their specific health conditions. 

Registered dieticians help their clients manage and/or improve their serious medical conditions by designing meal plans that aid in these areas. 

Nutrition coaches evaluate their clients’ lifestyle, educate them about proper nutrition and its many benefits, assist them in identifying specific health goals, and support their efforts to achieve those goals by helping to establish healthy habits and keeping them accountable. 

How Does Nutrition Coaching Help? 

As we mentioned in the introduction, nutrition coaching isn’t focused on quick fixes and fad diets that deliver short-term results. 

A nutrition coaches’ objectives are to assess the client’s current lifestyle and then provide the client with the knowledge, tools, and sustainable plans to make more nutritious food choices, develop better and more consistent health habits, and improve their overall quality of life. 

To accomplish these objectives, a nutrition coach works with each client to develop a customized plan that suits their specific needs.  

First, a nutrition coach meets with a client to learn more about their lifestyle. During this phase, the nutrition coach gains a better understanding of the client’s current eating habits, food preferences, calorie intake, daily schedule, family life, exercise routines, stress levels, and sleep habits. If the client is currently working with a dietician or nutritionist to treat an existing medical condition, the coach takes this information into account and may even work alongside that professional as well.

Using the information gathered from the assessment, the coach develops a customized nutrition plan for the client. To introduce foods that are more nutrient dense, the plan emphasizes the importance of consuming whole, clean, organic foods while limiting processed foods as much as possible. 

Since this plan may be a bit different from the client’s previous and current habits, the coach lends support by assisting with grocery shopping and food recommendations and introducing meal planning and prepping methods to help develop better habits. 

In addition, the coach also highlights the importance of portion control, eating a variety of foods, being mindful of how often you eat and when, and reading food labels to identify favorable and unfavorable ingredients. (Though ideally, most of the food you eat won’t have any ingredient labels!) 

Frequent check-ins with the coach help keep the client on track and hold them accountable; they are with you every step of the way. It’s like having a guide in your pocket at all times who offers advice, tips, encouragement, and motivation boosts while you navigate your new lifestyle changes and healthy habit development.

What are the Benefits of Nutrition Coaching Services? 

By following their custom plan, a client is not only more inclined to meet their goals, they’ll also enjoy an array of additional health benefits.

As previously mentioned, poor nutrition leads to poor health. 

However, proper nutrition contributes to a wealth of health benefits, including:

• Weight loss
• Heart and brain health
• Better quality sleep
• Immune system support
• Blood sugar management
• Reduced stress, anxiety and depression
• Improved clarity and focus
• Hormone balance and regulation
• Brighter, clearer skin

Additionally, healthy and balanced nutrition is also key for helping bodies perform better and recover quicker after exercise routines and strength training sessions. 

Plus, good nutrition boosts fertility, improves pregnancy symptoms, and greatly supports the mother’s physical and mental health in the pre and postnatal period. 

Achieve Your Lifestyle Goals with Loyalty Fitness’ Nutrition Coaching Service 

Clearly, good nutrition is essential for a healthy lifestyle. 

Yet, maintaining a clean and balanced nutrition regime requires lifestyle changes. Overcoming obstacles like long standing habits is extremely difficult for many. 

Our Nutrition Coaching service is designed to help clients overcome these obstacles and achieve their goals. 

Each of our professional nutrition coaches works with their clients to create a customized plan, teach them the skills they need to make more informed food choices while holding them accountable, and help them develop healthy and sustainable habits so they can enjoy a plethora of amazing benefits. 

Whether they’re making a major lifestyle change, looking to optimize their strength training program, or just want to feel and look better, our Nutrition Coaching service is the perfect solution!

Are you ready to enjoy the benefits of clean, balanced nutrition and get some healthy, sustainable habits in place before the holidays?

Contact us today to learn more about our Nutrition Coaching service!

There’s a reason high blood pressure is called the “Silent Killer.” Since it doesn’t exhibit any visible symptoms, it often goes undiagnosed. In fact, this condition affects nearly 1 in every 3 adult Americans. If left untreated, it can be fatal. 

Fortunately, there’s a natural way to get the upper hand on this condition: strength training. 

In the following article, we’ll define high blood pressure, explain how physicians diagnose it, and demonstrate the ways strength training reduces it. 

What Is High Blood Pressure?

The best way to describe blood pressure is to think of your body as a vehicle. 

Similar to how cars need gas to run, your body needs blood to live. So blood is basically the fuel that powers your organs. 

Each time your heart beats, the pressure (systolic pressure) it produces pumps oxygenated blood throughout the various veins, arteries and capillaries to reach your vital organs. However, the heart also builds pressure (diastolic pressure) between beats. 

High blood pressure (also known as HBP or hypertension) results when the force of the blood against the walls of your arteries is increasingly too high. If left untreated, this high pressure damages the artery walls and leads to plaque formation. When the plaque builds, it constricts the arteries. 

Since the arteries are now more narrow, the heart has to work harder to pump the blood through them. This in turn causes an even more drastic increase in blood pressure. When this occurs, the risk of heart attack or stroke greatly increases.

How Is High Blood Pressure Diagnosed?

To determine if your blood pressure is normal or high, healthcare professionals conduct a blood pressure test. 

After wrapping your arm in a special cuff, the healthcare professional inflates the cuff. While the cuff inflates, they place a stethoscope on your main artery to measure your blood pressure by listening to the blood flow and your pulse. 

When the cuff is fully inflated, the healthcare professional opens a valve to release the air. As the cuff deflates and the pressure falls, the healthcare professional measures your systolic pressure by listening for the sound of your blood pulsing. 

After the cuff is completely deflated, the sound of your blood pulsing begins to fade. Once it has stopped, your diastolic pressure is measured. 

The healthcare professional then uses numbers (measured in millimeters of mercury mm Hg) to determine your blood pressure. 

If the systolic pressure is less than 120 mm HG and the diastolic pressure is less than 80 mm Hg, then your blood pressure is in the “normal” category. 

One the other hand, if the systolic pressure is between 120-129 mm HG and the diastolic pressure is less than 80 mm Hg, then your blood pressure is in the elevated or prehypertensive category.

High blood pressure is diagnosed when the systolic pressure is between the 130-139 mm HG range while and the diastolic pressure falls into the 80-89 mm Hg range

If HBP is diagnosed, physicians often prescribe one or more medications to treat the condition. 

However, exercise- especially strength training- and proper diet are also effective, drug-free ways to improve your blood pressure. 

How Does Strength Training Improve High Blood Pressure?

As shown in recent studies, exercise routines that focus on strength training have proven effective in improving blood pressure, but many physicians tend to recommend a cardio-based workout to their patients. 

Their reasoning behind this is that strength training raises blood pressure and heart rate to dangerous levels in an effort to accommodate the muscles’ increased demand for more oxygen. They believe that these higher heart rates could potentially increase the risk of a heart attack. 

However, any exercise, whether it is resistance, aerobic, or endurance-based, increases blood pressure and heart rate while it is being performed. But, done consistently over time, exercise can drastically improve your blood pressure as your heart gets stronger and pumps blood more efficiently. 

Remember: your heart is a muscle- the more you put it to work by getting your heart rate up, the stronger it gets! By engaging in a weekly strength training routine, you’ll improve your blood pressure by:

• Maintaining a healthy body weight by building muscle mass and burning calories. 
• Keeping your heart strong so that it effortlessly pumps blood. 
• Increasing blood flow to repair sore and fatigued muscles.
• Lowering systolic blood pressure.

From weight training programs to simple handgrip exercises, strength training has demonstrated its effectiveness in improving blood pressure and reducing the risk of the dangers associated with this condition. 

Improve Your Blood Pressure With Loyalty Fitness

Staying active and reducing the amount of time you are sedentary is essential for good health. 

Frequent inactivity is the gateway for a whole slew of serious health conditions such as high blood pressure. 

By actively participating in a strength training program, performing daily aerobic exercise that you enjoy, and eating a nutritious diet, you’ll feel and see an array of benefits, including lower blood pressure. 

Want to improve the quality of your blood pressure? Contact us today to enjoy your first strength training session!

Sleep is the foundation of your health. 

Sleep is what helps you greet the day with lots of energy and helps keep you powered all day long. 

If you begin your day feeling sluggish and spend the rest of the day fatigued and unfocused then you’re not getting enough quality sleep. 

Sure, you may sleep the recommended amount of time (7-8 hours). Yet, if it’s eight hours of restless sleep filled with tossing and turning, then it’s not very beneficial to your health. 

Day-long bouts of fatigue and exhaustion not only affect your professional and personal productivity, they also affect your health. In addition to slowing your reaction time and information processing abilities, frequent fatigue and exhaustion can increase your risk of heart disease and inflammation. Plus, it makes you more vulnerable to viruses by impacting your immune system.

Instead of trying to temporarily “fix” your fatigue with over-the-counter sleep aids, there’s a more effective and natural way to improve your sleep quality: strength training. 

Below, we’ll highlight some of the positive impacts strength training can have on your sleep quality.

Strength Training Creates Muscle Fatigue 

As we mentioned in a previous article, exercise of any kind can help you sleep better. While cardio and aerobic exercises contribute to improved sleep quality, strength training is even more advantageous. 

Why?

Individuals who introduce strength training into their exercise routine build more muscle mass. Since they’re giving their muscles more of a workout then those who only follow aerobic or cardio routines, they’re muscles experience more fatigue. And tired muscles lead to a tired body which can then lead to improved sleep. 

Strength Training Produces Natural Sleep-Promoting Chemicals 

It’s common for the sleep-deprived to seek a pill-shaped solution to their problem. Unfortunately, many over-the-counter sleep aids provide temporary relief. They may help you get a full eight hours of sleep, but the quality is still not optimal and you can quickly become dependent on these medications in order to sleep.

Some of these prescription sleep aids can have negative side effects that could affect your health in other ways, such as leaving you feeling foggy and disengaged during the day. 

Rather than look for a man-made solution to poor sleep quality, the sleepless can find their answer in addressing the root causes of their sleep troubles and pursuing an exercise routine such as strength training. 

By including strength training into their daily lives, individuals experience an increase in adenosine production. Adenosine is a chemical that helps the body become naturally drowsy. 

While more leisurely cardio and aerobic exercises also produce adenosine, the amounts are too minimal to have much of an effect on sleep quality. 

On the other hand, a more dynamic routine that includes strength training produces higher amounts of adenosine. These higher levels of adenosine help the body feel more fatigued which will likely result in a better night’s rest. 

Strength Training Reduces Sleep-Disrupting Stressors 

As we previously discussed, studies have shown that strength training improves mood and mental wellbeing by helping us better deal with stress and improve feelings of anxiety and depression.

Feelings such as these are often responsible for poor sleep quality. When these feelings weigh heavy on the mind, the body can’t easily drift into a state of relaxation. Unable to enter that state, the body remains restless and the brain works overtime. The result is a sleepless night. 

However, strength training can naturally reduce these sleep-disrupting stressors. During a strength training workout, the body produces hormones called endorphins. These natural “feel good” chemicals help you and your body release these feelings and improve your overall well being. This in turn allows the body and mind to relax and enjoy a night of restful sleep. 

In addition to regular strength training, going to bed and waking up at the same time every day, getting natural unfiltered (no sunglasses) sunlight first thing in the morning and frequently throughout the day, limiting alcohol and caffeine, avoiding electronics and blue light before bed, clearing your mind by journaling or talking to a loved one, using relaxation practices such as meditation or deep breathing, taking a warm bath with some lavender essential oil or doing a foot soak with magnesium flakes, and sleeping in a cool, dark room can all help promote a better, more restful nights sleep.

Enjoy Improved Sleep With Loyalty Fitness’ 30-Minute Workout 

Although any exercise helps to improve sleep, a quick but effective strength training session with Loyalty Fitness is even more beneficial. Our 30-minute workouts help strengthen and tire out your muscles while producing those natural “feel good” chemicals that reduce stress and promote deeper sleep. 

Want to improve the quality of your sleep? Contact us today to schedule your first strength training session!

“I need a vacation!” 

That’s a phrase we’re sure you’ve said on many occasions. From stressful days at work or busy weeks spent taking care of personal and family obligations, you just need to take a break and recalibrate.

While vacations provide that much-needed relief from your everyday stresses, they can also distract you from your health and wellness goals. Too often many vacationers also take a break from exercising and eating healthy.

If you’re worried about straying too far from your healthy habits, we’ll show you some of the best ways to maintain your health and wellness routine while you’re on vacation! 

Take Your Exercise Essentials With You 

Taking a road trip this summer? Then be sure to save some space in your truck for your exercise equipment! 

Now, this doesn’t mean you have to pack your weight bench or any of the big stuff. Still, there’s plenty of room to include some travel-sized exercise equipment so you can workout during your vacation:

• Neoprene dumbbell set
• Resistance bands
• Exercise mat
• Inflatable stability ball (and pump)
• Jump rope 
• Goggles (in case plan to swim in a pool, ocean or lake) 

In addition to the items above, you’ll want to pack your workout clothes and footwear, and your fitness tracker watch. Even if you’re not using your own vehicle to travel, the items above are lightweight and compact enough to easily store in your carry-ons and luggage for air and train travel.

Take Advantage Of Fitness Centers   

One of the best travel accommodation trends in recent years is the addition of onsite fitness centers. 

Recognizing the importance of everyday exercise to their clients, many resorts, hotel chains and cruise lines now include fitness centers among their list of amenities. Some are pretty simple with a few treadmills and exercise bikes. Others are fully equipped with equipment, free weights, yoga studios and more. Even rental homes and other vacation rental alternatives offer access to exercise equipment! 

When vacation lodgings feature an onsite fitness center or exercise equipment it allows you to conveniently maintain your fitness routine at any time during your vacation. 

You don’t have to worry about packing your equipment (or making excuses for not exercising). Simply dedicate some time each day when you’re most likely to get a workout in- like first thing in the morning before you hit the beach (and before it gets too hot). Best of all, when rainy days cancel your beach or sightseeing time, you can spend some time getting a workout in! 

If you’re still planning your summer vacation, look for lodgings that include a fitness center or workout space to ensure you retain your routine.

Use What’s Around You 

When you get away, do you really get away from it all? 

Find a campsite, lake or National Park that’s off the beaten path. No cell signals. No wi-fi. No neighbors. No distractions. A complete removal from the everyday craziness. And the more remote the location the better! If that’s your idea of a dream vacation, that’s great! In fact, it gives you plenty of time and opportunity to enjoy plenty of outdoor activities that help maintain your health and wellness. 

Although you may not have access to a fitness center or exercise equipment, you can use what’s around you to maintain your routine. No dumbbells and free weights? No worries! Find some fallen branches and rocks that are of equal weight (and easy to handle) and use them as substitutes. Or just use your body weight! Find a strong sturdy branch and use it for your pull-ups. Do your push-ups and sit-ups on the beach, in the grass or on the river banks. 

Fill your day with outdoor activities such as swimming, hiking, biking, kayaking, and paddle boarding. Meditate with only the sounds of nature in the background. Need to run to town for supplies? Bike or walk instead of drive. 

Although you may be removed from your everyday surroundings and routine, you can rely on these natural elements to invigorate you and support your health and wellness journey.  

Don’t Stray Too Far From Your Eating Habits

Your vacation is a necessary break from your busy everyday schedule and to-do list. No work (hopefully). No running errands. No projects around the house. 

Although you’re on a break from the ordinary, it doesn’t mean you should take a break altogether from healthy eating. Sure, it’s ok to indulge in some dessert after dinner or take a little extra from the buffet. Yet, you shouldn’t make a habit of straying too far from your everyday diet. Even though vacations are brief, they can be long enough to affect your weight loss goals and general wellbeing. 

Though it may be tempting to divert from your healthy diet, the end results aren’t worth it. Maintain your health and wellness by continuing to be mindful of what you eat. Try not to obsess or restrict yourself too much, but some basic guidelines to follow are: drink plenty of water first thing in the morning and throughout the day (especially if indulging in some alcoholic beverages), fill your plate with protein, greens, some starchy veggies, and fresh fruit, and occasionally enjoy that ice cream or apple pie treat. Don’t feel guilty or beat yourself up if you happen to over indulge. Just try and do better at your next meal! After all… you are on vacation!

Schedule Virtual Training with Loyalty Fitness 

Following the steps above can keep your fitness, nutrition and wellness goals on track while you’re vacationing. However, if you’re a Loyalty Fitness client, you have an extra advantage over everyone else: Virtual Training! Whether you’re on vacation, frequently traveling for business or visiting out-of-state family and friends, you can schedule a virtual training session with our team. 

Unlike other virtual sessions, ours are not taped or part of a group session. They’re live, one-on-one sessions with a certified trainer and minimal equipment if need be! With these virtual sessions, you can maintain your routine anywhere: hotel rooms, poolside, the backyard, and even the beach! You’ll never miss a session when you’re vacationing or traveling.

Now that you know some of the best ways to continue your health and wellness routine while on vacation, you’re ready to hit the road! If you’d like to learn more about managing your health goals while away from home or to speak with a trainer about scheduling a virtual training session, please contact us today!