Don’t you just love enjoying yourself on vacation only to feel incredibly guilty for all your indulgences once you return home? Well, here are a few tips to help you have a blast without harming your health:

• You can still enjoy the delicious foods that vacation spots offer by making the right choices. Choose foods that are high in protein like fresh fish or meat with leafy greens for meals. Eat fresh, seasonal veggies, and fruits for refreshing snacks. Sip ice cold sparkling water with lemon or lime on the beach instead of juice or soda. Try to avoid as many breads, grains, and sweets as possible.

• Feel the “burn,” but not from the sun! Give yourself a mini Slow Burn workout in your hotel room with some slow push-ups, sit-ups, and calf raises. Ask your instructor for some more tips on strength building exercises you can do while out of town.

• Even if you do fall off the boat, don’t give up. Everyone slips up now and then, but that is no reason to quit working towards your goals. Just come see us as soon as you get back in town, and we will help get you back on track!

Enjoy your vacation and your health!

Posted: July 2nd, 2008 under Uncategorized.
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One of the most important safety tips that clients sometimes forget is starting a repetition s-l-o-w-l-y. The idea is to carefully and gradually begin an exercise so that you don’t produce more force than is tolerable by the joint and muscle(s).

So please remember: Take 2-3 seconds to begin each and every rep and once you get it going, a steady ‘laser-beam’ effort after that. Follow this tip and you will more than likely never experience a joint ache or pain when strength training.

Posted: June 14th, 2008 under Uncategorized.
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Serious Strength turns ten this month! Congratulations to Fred; I’m sure we all wish him (and Serious Strength) many more years of success.

Being that the weather is turning hot, hot, hot as of late, overheating and heat-related illnesses such as heat exhaustion and heat stroke become greater concerns, especially for those of you who stay active outside. Here’s a short list of preventive measures that will keep you cool and moving:

1. Stay adequately hydrated. In hot, humid weather, your best precaution is to drink water. Staying hydrated allows your natural heat regulating system (i.e., sweating) to operate at optimal levels. Aim for 64 to 128 oz per day. Take-home message: Never let yourself get thirsty. Carry water with you at all times.

2. Wear appropriate clothing. Wear lightweight, breathable, airy fabrics (such as cotton and linen). If you choose to exercise, consider wearing heat-regulating, sun-protective clothing (such as Under Armour).

3. Periodic rest. Taking a break in the shade or in an air-conditioned indoor space can help to regulate core temperature. If you feel yourself feeling less spry, take a break.

4. Know how to bring your core temperature down in a jiffy. If you do start to exhibit signs of heat exhaustion, you can bring your core temperature back down by taking a cold shower or soaking in a cold water bath. Alternately, place water on your skin and direct a fan your way. If heat stroke is suspected, call 911 immediately.

Stay cool this summer!

Interesting Reading:

Mark Sisson’s Primal Blueprint - 10 behaviors for healthy living.

A cautionary tale, or why veganism isn’t ideal (or healthful) for kids.

Regina Wilshire examines three populations in Africa that offer unique insight into how macronutrient composition of your diet affects your health.

Posted: June 10th, 2008 under Uncategorized.
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