We recently took a family trip to South Lake Tahoe, California (and Nevada) for just over a week of fun, sun and rum.

Well, fun and rum and not so much sun, since it is the worst spring weather the locals can remember: snowing every day, melting every afternoon.

I did get in a run – starting from Lakeside Village in Nevada, crossing the state line into California (my first two-state run!) and along the beautiful meandering California side bike path.  California has done a wonderful job on the bike path and I found it to be well maintained, scenic and an all around nice run.  Much safer and more pleasant than running on the side of the highway the mile back through Nevada to the condo (what gives, Nevada? Not even a sidewalk?).

True to tradition I ran into a bear – specifically a mama bear and her two tiny cubs who were visiting the complex we were staying at. (Why bears? Why me? My friend Jill says bears are my spirit guides since I always encounter them on my runs. I don’t know about that, but I sure am happy they don’t find me appetizing.)

And I kept on running, right up to the condo to let all the kids know to stay inside for the remainder of the evening.  Then we all huddled around the huge windows looking for the little family, but no luck. Still, it kept the kids busy when the adults gave up and hit the hot tub.

If running isn’t your cup of tea, and like us you happen to visit Tahoe in between ski season and beach season (uh, duh.  head slap.) there are still other options for working out. Try power walking to or around the shops or hiking the numerous trails or – if the weather is really nasty – hitting a gym.

There are a few gyms in the South Lake Tahoe area but the one I visited was on the Nevada side, about a 3 minute drive from where we were staying. (Would have walked but the no-sidewalk-skinny-highway-shoulder scared the heck out of me).

It was my first visit to the suitably-named Anytime Fitness franchise, which advertises itself as the world’s largest 24-hour, co-ed fitness franchise.

Not being a member, I dropped in for $10.00 and hit the brand new equipment with a 45 minute spin on a bike, 15 minutes on the stepper and then 15 more minutes on the weight machines and free weights. Not only was there no wait for the equipment, but for a good part of the time I shared the space with only affable co-owner  Brian Moore.

To drop in, the location is open and staffed from approximately 11am-7pm (so Brian and his business partner can have a life).  But members can access the facility 24 hours a day with a keycard.  Or for that matter, if you are a member you can visit any of their over 1300 locations worldwide with your membership.  (rates? no idea, best to visit their website)

If you are a frequent traveler, Anytime Fitness might be a good option for you to consider. This particular location in Tahoe has no classes (yet), but if you are looking for a quick gym hit when you’re on the go, I’d recommend it.

Tally-ho, from Tahoe…

Melanie

These are the 7 things you need to know before you leave the house to have the most fit and healthy day possible.

1. How much sleep did you get the night before? Getting enough sleep is an important key to maintaining a healthy weight and having enough energy to get your exercise choices accomplished.

2. Nothing, eggs and bacon, or peanut butter toast? Studies have shown that a healthy breakfast helps jump start your metabolism, and the best choice is a complex carbohydrate and protein combination. Eggs and bacon might taste yummy, but it’s a higher fat choice.

3. Where’s your water bottle? Drinking enough water during the day keeps your body hydrated and helps you lose weight. Often, we reach for food when we are actually thirsty. To avoid a plethora of waste, buy a refillable bottle and then drain it every hour. If the idea of that much water makes you crazy, add in a flavored drink packet.

4. What about lunch? Don’t leave the house without your lunch. Relying on fast food choices is a quick road to the wrong foods. Take a few minutes to pull together a salad with some chopped chicken breast or even a healthy frozen meal and pair it with a piece of fruit. You will be so glad you did when noon rolls around!

5. Do you have your sneakers? Can you walk to work? Walk from the bus stop? Run the stairs during part of your lunch hour? Adding in exercise in small bursts can help you maintain that trim waistline.

6. Do you have a couple of healthy snacks within easy reach? Stashing a small baggie of trail mix or almonds, a protein bar or some fruit leather in your purse, vehicle or desk can save you when the mid-day munchies strike.

7. Put on your game face! Go out there with a positive mental attitude and a can-do spirit and you’ll be pleasantly surprised at what great healthy choices you make!

By Carmen, Diets in Review

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Even with the best intentions fitness can be hard to work into your life on a day to day basis.  And when you’re traveling, it doesn’t take much to throw you off your game.

I recently had to spend a few days in a mountain village at  Hemlock Valley on a business trip.  I was just getting over a cold and just back on my feet from a pulled hamstring but I wanted to make sure that I got a good workout while I was up there.

So I packed all of my hiking gear including a camel pack, emergency gear, shorts, shirt, etc.  The area has some fantastic hiking and I was going to make full use of it.

Or so I thought.

I arrived to find one meter of fresh snow.  Ugh. (Granted, it was beautiful, see the photo I snapped)

But I had nothing that would help me exercise in these conditions.  No snow gear and no inside gear – no weights, no bands, no yoga mat.  Nothing!

But desperation is the mother of invention.  With nothing other than a pair of runners, I still managed some great exercise where I was staying, including:

• Stretching (full body, head to toe…  30+ minutes…)
• Abs (crunches, plank, bicycle, etc)
• Pushups/Triceps Work
• Jumping Jacks**
• Bed Jumping
• Walking on quiet roads (once the plows had come out)

** Note:  Do not attempt jumping jacks if you’re not staying on the ground floor of an apartment style building.  Again, please accept my apologies Mr & Mrs. Blackman…  I don’t normally workout at 5am but I felt so inspired…oh, and okay, I didn’t do the bed jumping but I would have if I’d thought of it earlier.

Given this incident, I decided I wanted to tap the GirlGetStrong.com readership:  In a pinch, what exercise(s) have you done with no gear and no prior planning?

Airport layovers, road trips and holiday vacations are just waiting to lure you to celebrations of gluttony. Traveling disrupts our usual schedules, and it’s easy to become disconnected from a structured lifestyle. But with some planning you can maintain your established pattern of eating and exercising and avoid piling on the pounds over the holidays.

No matter where you go or how you get there, it’s critical to be prepared. Expect the unexpected – from a delayed flight to a well-stocked mini bar in your room – and it’ll be easier to stay on track.

• Car Trips – Skip the ‘road food’, and pack healthy meals and snacks instead. And don’t leave the house until you’ve eaten. “Leaving for a road trip without having a healthy meal first is as dangerous as grocery shopping on an empty stomach,” notes Luigi Gratton, MD, vice president of medical affairs at Herbalife. “If you’re in a rush, take a protein shake with you so you’ll be less tempted by the drive-through,” he adds.
• Pack Ahead of Time – Easy-to-pack protein bars, fruit, nuts or soy nuts, string cheese and individual packs of baby carrots are good snacks not only for the road, but also if you’re planning to fly. Finding healthy items at the airport is a challenge – fruit, yogurt, salads or sandwiches can be found – but packing your own will save you calories and cash.
• Fluid Calories Count Too – Staying hydrated, especially if you’re flying, is important – it’s recommended that you drink a cup of fluid for every hour you’re in the air – but if you’re chugging sodas or cocktails, you’ll swallow a bundle of calories. Stick to water, iced tea, or lightly sweetened sports beverages instead.
• Beware of Mini Bars in the Night – If staying at a hotel, you’ll likely be suffering from a dangerous combination of fatigue coupled with tempting foods from the mini-bar or room service. Don’t even take the key for the mini-bar, and ask about healthy dining options in the area where you’re likely to find the foods you generally eat.
• Get a Move On – If your flight is delayed, use the time to walk in the terminal rather than letting the restaurants and watering holes beckon you in. Traveling is tiring, but rather than using food as a pick-me-up, go for a walk or hit the hotel gym after you get settled.

So whether you’re going over the river or through the woods arriving back home and starting the new year without carrying any ‘excess baggage’ is the best holiday present you can give yourself.

LOS ANGELES–(BUSINESS WIRE)

~Matt, Diets in Review

Traveling can be a great source of relaxation, but sometimes it can be rather stressful and a pain in the rear.

That’s where exercise comes into play! Exercise has been proven to reduce stress levels as well as clear your head and “re-motivate” you. I have put a list of fitness items together that will help reduce your stress levels, or just help you continue your fitness regimen, while traveling by air, land, or sea!

Top 10 Must-Have Fitness Items While Traveling

1. Running Shoes: Lace them up and off you go
2. Resistance Band: Can be used for an effective total body workout
3. MP3 Player: Fuel the mind, body, and soul
4. Plenty of Water: Important to stay hydrated
5. Workout Clothes: To wear to the gym or for a run
6. Heart Rate Monitor: Important to keep track of heart rate
7. Watch: Keep track of workout time and flight time
8. Jump Rope: Doesn’t take up much room and can be used for an effective workout
9. Swim Wear: Swimming is a great exercise for the body and easy on the joints
10. Post-Workout Snack: Need to replenish the body after a long, hard stress relieving workout

Hopefully this list will help give you some ideas that you can take with you while you travel. Good luck and safe travels this summer to all.

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