Live Transformed on Vacation- Tips from Katie Woodall

Ladies,

I hope your summer is off to a great start! Can you believe it’s almost July! You’ve worked so hard all year long toward reaching your goals, and now you’ve earned some much needed relaxation time for yourself and your family — time to refresh, reconnect and reset all things body, mind and spirit!

It’s tempting anytime you travel, to let go of all your goals and take a break from exercise and healthy foods. But why does it have to be that way? It doesn’t! Your TransFit team wants to encourage you to travel with your goals in mind and let your vacation be just as much a part of your transformation journey!

Today, I’m excited to share with you three simple ways to stay on track during your summer travels!

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1. Keep moving!

No, I’m not saying you have to forfeit those lazy mornings (of course, I love sleeping in, too!) But, I am encouraging you to stay active! You may be missing out on your 55-minute Transformer sessions, but you can keep your heart pumping with a few sweat sessions on your trips!

When I’m preparing for a trip, one of the first things I pack is my favorite gear! Running shoes, of course! And at least two-three sets of workout clothes depending on how long I’m away from home. Or you can always take brisk walks anywhere! Pick your favorite way to sweat, whether it’s on the tennis court, hiking, biking, swimming or whatever it may be — just be prepared to move!

Include your family in these activities! After all, this is a great way for you to set an example for your spouse and kids! Challenge them to a few of your favorite strength training moves, for instance, see who can do the most push-ups or hold a plank the longest! 

Set a goal to exercise 30 minutes each day, or get in three workouts during your trip. It’s your choice! Make sure you add in a rest day, or visit a local yoga studio!

2. Stay hydrated!

Keep a water bottle with you everywhere you go, even on the beach! Especially on these hot summer days, you need water more than ever! It’s easy to get dehydrated while traveling, so push yourself to drink 1-2 cups more than usual. Your skin will thank you, too! Add some fresh fruit to your water bottles to give your water extra flavor and leave you thirsting for more! Try fruits like kiwi, strawberries or oranges.

3. Choose wisely!

Think about how you want to feel when you return home! Do you want to come home refreshed, energized? Choose healthy foods as much as you can during your vacay! Go for clean, lean and green foods whenever possible!

When eating out, look for grilled, blackened, roasted and baked options, and try to order a green vegetable!

Pack healthy snacks to avoid sugary treats while you’re on the road or in the air.  I always empty our fruit baskets at home before a trip, packing leftover bananas, apples or blueberries.

Here are a few of my favorites for my upcoming trip…

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Ladies, living transformed is what it’s all about! You can set goals and exercise year round, vacations and all! It’s making the choice every day to live transformed! Continue to be the bright light to your family and all those who are around you! Enjoy your time away this summer, and know that your TransFit team misses you while you’re away, but always cheering you on where ever you may be! 

We will be closed Saturday and next Monday and Tuesday for the Fourth of July! We hope that you can use these transformational tips to help you lived transformed on the 4th of July!

Blessings, 

Katie and Team TransFit

5 Ways to Get a Workout in on Vacation

We all know the feeling. You leave for a vacation with the best intentions to stay active, but before you know it the week is over and you've done nothing. It's easy to make excuses- "oh I didn't have a gym to go to" or "there was just no time"- but you are better than excuses! You find time in your day to day life to exercise, and there are lots of great workouts you can do without a gym!

1. Pack a resistance band and a jump rope in your suitcase. These take up virtually no space, but can help you take a workout to the next level on a vacation. The jump rope is a great way to boost your cardio for the day, so try jumping for a few minutes before every workout or when you first wake up in the morning. Use the resistance band for a variety of exercises such as lateral raises, standing chest presses, bent over rows, and lateral band walks.

2. Walk it out. In a place with lots of cool sites to visit?  Wear a pedometer or a FitBit and try to hit at least 10,000 steps a day. Want to take it to the next level? Go for a run around these sites instead!

3. Get out of your comfort zone. Oftentimes vacation spots have the opportunity for you to try new sports like kayaking, paddle boarding, or surfing. Take an afternoon to try something new, and I guarantee you'll be sore in new places before you know it!

4. Catch up with family. If you're visiting relatives, you'll want to spend some time catching each other up on the changes in your lives. Instead of doing this on a couch, take a walk around the neighborhood. You'll get to hear new things, and you'll get your endorphins flowing which will help you bond more!

5. Start your day with a body weight workout! Pushups, crunches, Russian twists, squats, etc. are an excellent way to build muscle without needing access to gym equipment. Alternate sets of exercise with periods of rest for a full body workout.

Try this TURN UP THE HEAT FULL BODY WORKOUT on your vacation or anytime you need a full body workout!  All you need is one set of dumbbells and your phone or a timer. Set your timer for 45 seconds of work, and 15 seconds of rest! I did this workout many times in my parents living room in North Carolina when I couldn't get out to the gym for a workout. I was energized after completeing 2 rounds and each of the major muscle groups where used! Can't wait to hear your success stories!

Blessings,

Caroline

Working Exercise into Vacations

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This past week my family was fortunate enough to be able to visit the Big Apple for Spring Break. Many people view vacation as an excuse to cut back on exercising, but vacation can also be an opportunity to experience unique and different ways to exercise and to see what different places and cities have to offer! The top of my list to try were a run through Central Park, taking a spin class at Soul Cycle, and taking an high intensity training class at the AKT Motion Studio. 

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Our Saturday morning run through Central Park is a must while visiting the city. Thankfully the weather was 60 degrees and sunny so Kelly and I headed out on an early morning sunrise jog. The jog is always new as we find little nooks of the park that we have never experienced before. This jog was on the trails through the park and under the most beautiful bridges.

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The tulips were in bloom this weekend giving us the chance to truly experience the beauty of spring in New York. Kelly and I talked about what a great blessing the serenity of the park is amidst the loud city, and how much we love taking in its beauty.

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On Sunday morning, my mom and I  decided to take a spin class at Soul Cycle. I had heard of Soul Cycle and about what an amazing spinning experience it was, so naturally I had to try it! The only open class over the weekend was Sunday at 7am, which I was excited for as I love to exercise in the mornings. The 61 bike studio was sold out for the remaining classes that day, so we were incredibly thankful to have the opportunity to go early. Mom and I walked to the studio to warm up our legs where we were greeted by some nice gentleman who set us up with our clip shoes and cycles. Then the lights when down in the studio as we watched our high energy instructor Tim glow in the candlelit stage area. The music pumped though our veins as we moved our legs and arms to its beat. We worked our cores, arms, quads, and glutes to the max in the 45 minute soul cycle class. The instructor continually reminded us to let our stresses leave our body with the sweat as it puddled on the floor. My heart was pounding and the combination of cardio and strength on the bike was intense and definitely the best spin class I have ever been to- so far! Mom especially enjoyed the stretching portion at end and we both found a little more soul by digging deep to finish that killer spin class!

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Last morning in NYC gave mom and I (seriously she is a trooper!) just enough time to visit the AKT in Motion studio on the upper west side. The 7am "happy hour" class was 60 minutes of high intensity hip-hop dance cardio, weights, and Pilates to tone, strengthen, and firm every inch. The studio was filled with everyone from NYC dancers to beginners all learning a seriously hip dance sequence! I left absolutely drenched with sweat and shaking but smiling the whole way back to the hotel! A true NYC experience that I will definitely be back for next time in the city!

So how can you keep your commitment to fitness alive on vacations? Here are the top 3 excuses I hear about not exercising on vacation and how to counter them!

1. I don't have time to workout. It takes some planning to make sure you can accommodate your exercise plans with your sightseeing plans, but it can definitely be done! I do most of my workouts in the morning while on vacation so that the afternoons and evenings can be free for seeing the city, spending time with family, and relaxing.

2. I don't want to spend time exercising when I could be experiencing the city. View exercising as a way to experience the city! Central Park is unique to NYC and it's already on most tourists' To Do Lists, so why not take a run through it! Or find a fitness class that interests you in the city and try it out! It's always fun to experience new fitness classes and learn from different instructors. Who knows --you may come home with a new passion!

3. I just want to relax on vacation. Exercise reduces the body's level of stress hormones and increases the production of endorphins, which act as a natural mood booster. In essence, exercise is helping you relax. Exercises like yoga may heighten the feeling of relaxation too, while still giving you a strong core workout!

Enjoy your next vacation to the fullest!  I would love to hear some of your favorite spots to exercise on vacation! Blessings, Caroline