Active Vacations for 2019

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The majority of people view vacations as a time set aside for relaxing and unwinding. However, others see the getaway as a chance to experience adventure or to engage in challenging physical activities. There are older adults who remain very physically active and enjoy the option of taking active vacations. The United States has numerous locations where guests have the chance to visit and stay physically fit.

Acadia National Park, Maine

The park is considered one of the most diverse in the country and lies along the state’s southeastern coast. While many venture to relaxing locations and find a way to exercise in their off time. However, in Acadia National Park, millions visit each year to hike the seven mountain peaks and more than 200 miles of trails and carriage roads that cross 16 historic stone bridges. Ladders, cables and iron bars enable climbers to reach the peaks using more physical methods. Other destinations to visit while in Maine include the Fort Western Living History Museum, the Maine Wildlife Park and the Mount Desert Oceanarium/The Lobster Hatchery. Guests might also enjoy lobster fishing or marine life tours.

South Walton, Florida 

The community lies along 26 miles of white sandy beaches on the state’s northwestern coast. The coast also features 16 different neighborhoods from which you might choose as a home base for your exploration pleasure. Four state parks, forests and 15 dune lakes provide outdoor enthusiasts with an abundance of opportunities for working out while vacationing. Relax on the beach and go exercising in your off time. But, older adults often choose to play golf or tennis, go camping, canoeing, hiking or kayaking. Stand up paddle-boarding is also popular. Many enjoy taking a bike ride along the coast to Grayton Beach State Park. The location offers various hiking trails that span from one mile to nine miles in length.

Harpers Ferry, West Virginia 

The community of fewer than 300 people was founded in the lower region of the Shenandoah Valley along the confluence of the Potomac and Shenandoah Rivers on the state’s northeastern border. The location also borders Maryland and Virginia. Local history dates back to 1733 and provides a number of activities for adults desiring active vacations.Harpers Ferry National Historical Park provides the chance to take guided and self-guided tours to Civil War sites, a living history workshop and some of the many scenic destinations throughout the park. The rivers also provide the chance to go fishing, canoeing or kayaking. Rock climbing and zip line adventures are also available here.

Jackson, Wyoming

Jackson was established along the northwestern border of the state. The location is approximately five miles from the Grand Teton National Park and 60 miles from Yellowstone National Park. The small community is also ideal for older adults looking for a destination less frequented by tourists. Active vacations here might include any number of outdoor activities from canoeing and kayaking to wildlife hikes and mountain trekking. Perhaps go whitewater rafting on the Mad or Snake River. In the winter, skiing, snowboarding, snowshoeing and other sports take center stage. The location is also a wonderful spot for viewing amazing art galleries in Town Square.

Zion National Park, Utah 

Older adults interested in working out while vacationing might consider a visit to the Utah location, which is renowned by hikers worldwide. The trails found here range from easy paved paths to more strenuous hikes and climbs for the seasoned outdoor enthusiast. The Emerald Pools Trail, for example, is rated as being easy and takes guests to scenic spring-fed pools, cascading waterfalls and views over the canyon. Challenging treks include the Hidden Canyon and Observation Point hikes. True adventurers might consider canyoneering, which entails a combination of climbing, rappelling and swimming among other physically challenging activities. Winter sports fans might venture to Park City or Salt Lake City when the snow falls to go skiing, snowboarding, cross-country skiing or snowshoeing.

Sedona, Arizona 

The community lies in the heart of the state in the Verde Valley. The attraction here remains the unique sandstone formations that glow in orange and red hues from the time the sun rises until the sun sets. Adventures here include exploring the Montezuma Castle National Monument, which is an 800-year-old, 20-room cliff dwelling once occupied by ancient Sinagua people. Eleven miles north of the castle is Montezuma’s Well, which features more cliff dwellings and cave homes. The location was home to the Sinaguans, the Yavapai and the Apache peoples. The Honanki Heritage site is another destination of interest for the many pictographs found here along with ancient dwellings. The Sedona region is also known for having many different vortex locations, which are thought to reduce anxiety and promote healing. UFO enthusiasts also enjoy venturing out to watch the night sky, which is known to be a hotspot for sightings.

Olympic Peninsula, Washington 

Washington’s Olympic Peninsula is an outdoor enthusiast’s dream destination. The terrain includes everything from coastal beaches along the ocean to the Olympic Mountain Range in addition to lakes, rivers and rainforests. The peninsula requires a quick ferry ride from Seattle where guests indulge in everything from boating and fishing to wildlife viewing. The coast is a great spot for whale watching. Camping and hiking are popular here too. Visitors often enjoy a scenic bike ride along highway 112. After trekking along trails during the day, guests might enjoy a soothing dip in one of the many natural hot springs in Olympic National Park.

Big Sur, California 

Big Sur spans 90 miles from the Carmel-by-the-Sea Highlands to San Simeon and Hearst Castle along the Central Coast of the state. The dramatic scenery in the undeveloped region includes the majestic Santa Lucia Mountain range. Walking and hiking opportunities here extend from the scenic beaches to the mountains. Trails meander along streams beneath tree-lined valleys. Some might prefer scaling to the ridges for spectacular views over the coast. Other favorite hikes include treks to Pfeiffer Falls or to Sykes Hot Springs. Many choose to visit the historic Point Sur lighthouse. Beach-combing, backpacking, camping and fishing are popular in the vast expanse. The ocean currents are typically too dangerous for swimming. However, the Big Sur River provides the chance to take a refreshing dip.

The Big Island, Hawaii

Hawaii makes for the perfect place to relax and go exercising in your off time or embark on physically active adventurers throughout the day. Soak up the sun on the beach or go snorkeling to see the manta rays and other marine life off the Kona Coast. Every winter, thousands of humpback whales migrate to the warm coastal waters to breed and care for their young. Water-based activities include canoeing, kayaking or stand-up paddle-boarding. Hawaii boasts 50 state parks and two national parks that invite guests to venture through tropical rainforests to see amazing waterfalls or the moon-like terrain that surrounds inactive volcanoes. The islands also have a wealth of historic locations and museums from Pearl Harbor to the Hulihee Palace. Take a trip to the Lapakahi State Historical Park to see the 600-year-old fishing settlement. Learn more about local culture, history and tradition in the Kaloko-Honokohau National Historical Park to see ancient temples and petroglyphs. Go horseback riding along the beach and visit a plantation or two. Make a point of attending an authentic luau.

On top of all these great active vacations we here at One Fitness Camp reside in the luxurious Westgate Resort & Spa where you may enjoy a beautiful view and trail. Contact us for more information on our Fitness Camp that resides in paradise.

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7 foods that help you wake up to a good exercise

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When you get up early for a workout before your day starts officially, eating a meal might probably be the last thing on your mind. However, to eliminate that grogginess and get amped for your workout, you need to take the right kind of fuel.

Moreover, to optimize your performance during your work out, it is important to eat. Research shows that taking carbohydrates before you head out to exercise will not only jolt you awake but will also delay the onset of fatigue while improving your endurance.

This translates to better performance; reason being, carbohydrates enhance blood glucose availability to your muscles. As such, about 70 percent of your morning meal should consist of carbs, preferably low-glycemic carbohydrates such as sweet potatoes, oatmeal, and veggies. Avoid candy and other simple sugars as they will encourage fluctuations on your blood sugar levels.

Therefore, you need to consume foods that give you energy for your exercise, boost your performance, and preserve muscle mass while speeding up your recovery time. In addition to helping with the above, carbohydrates trigger the secretion of insulin which, when in combination with protein, enhance muscle strength while preventing muscle breakdown.

As such, protein is the other crucial component of your morning pre-exercise meaål as it decreases muscle catabolism (breakdown) during your workout. Proteins also provide your muscles with amino acids which not only make your muscles stronger but also speed up your recovery, so you are not worn out after exercise.

However, when it comes to fat, you need to keep its content low in your morning food diet as it takes longer to digest.

Nevertheless, the biggest challenge lies in knowing how much of your wake up foods you should eat. This is typically determined by the length of your exercise in addition to your energy needs. For instance, If you planning on taking on a high-intensity exercise such as running, you should consider taking an energy dense meal. On the other hand, If you are taking on a low-intensity exercise such as a light jog, you should consume a smaller meal.

The following is a compilation of healthy wake up foods that will help eliminate that morning grogginess and laziness in addition to boosting your performance during exercise. Consider incorporating these exercise foods into your morning food diet:

1. Steel-Cut Oatmeal

This waist and heart-friendly fiber is a whole grain that you should be regularly consuming. In a 2015 study that involved more than 100,000 subjects, it was discovered that those who consumed at least 33gms of whole grain daily (which is equivalent to one bowl of oatmeal) reduced their risk of early death by 9% as compared to those who irregularly or did not eat whole grains.

Moreover, one cup of steel-cut oatmeal could contain as much as 12gms of protein in addition to beta-glucan, which is a viscous fiber that helps in promoting the feeling of fullness. In addition, steel-cut oats are also rich in antioxidants that help boost heart health as well as reduced blood pressure. What’s more, oatmeal offers the perfect base for adding other healthy foods such as milk, berries, nuts, seeds, and cinnamon.

This whole grain can be consumed by everyone – gluten-intolerant or not.

2. Berries

Any kind of berry – blackberries, strawberries, raspberries, or blueberries – is the ideal morning fruit. This is because berries feature a low glycemic index – meaning that they will not spike your insulin and blood sugar levels like other kinds of simple sugars. Thus, they will give you the instant energy boost you need to exercise without the associated drawbacks of fast, simple sugars.

Additionally, a single cup of berries only contains about 60 to 80 calories while being laden with anthocyanins which are antioxidants that are known to reduce inflammation while protecting the heart.

in a study involving 93,600 women, it was discovered that those who consumed at least three servings of strawberries and blueberries displayed a significantly reduced risk of heart attack as compared to those who did not eat regularly or as much.

Go for frozen berries if berries are not in season. In fact, research has revealed that frozen berries have significantly higher antioxidant levels.

3. Greek Yogurt

This is a meal that is not only protein-rich but can also be paired perfectly with other types of healthy foods. Another good reason to start consuming your Greek Yogurt is for its bone strengthening and immune boosting benefits as it is rich in calcium and probiotics.

Additionally, it contains a host of other health benefits including helping to keep your digestive system operating optimally. This allows you to feel fuller for longer so that you keep your calories intake in check.

4. Eggs

No matter how you like your eggs, – poached, scrambled, or sunny-side up -, it is of no concern as they are all excellent. A single egg contains as much as 6gms of protein – which makes them, pound-for-pound, one of the most protein-packed foods. Moreover, they are also the best source of bioavailable protein, which means that your body absorbs protein off eggs more readily than in any other kind of food.

This means, coupled with exercise, consuming eggs regularly is one of the best ways of strengthening your muscles. In addition, their yolks are some of nature’s best sources of choline. Choline is a vital nutrient that greatly aids in boosting brain and liver health.

And despite a common misconception, research now shows that consuming as much as three eggs every day is not detrimental to your heart health, even among individuals with coronary artery disease.

5. Avocado

The most acclaimed healthy fat among us, the avocado really does live up to its hype. This fruit has it all. From protein and fiber to vitamin E, omega-3s, and more potassium than you can find in a banana, the avocado is a masterpiece of a fruit.

Research shows that consuming an avocado a day will significantly lower your total cholesterol levels.

6. Sprouted-Grain Bread

Looking for something to accompany your avocado? Try the sprouted grain bread. This bread has a considerably lower impact on your blood sugar and insulin levels as compared to other types of whole-grain breads with an equivalent amount of carbs.

Moreover, researchers also discovered that sprouted grains triggered an increase in GLP-1, which is one of the most powerful satiety hormones and thus is beneficial at helping you maintain a healthy weight.

Pair your avocado with a few slices of this bread, and you are good to go.

7. Cottage Cheese

Cottage cheese packs a mean punch. A single cup of this cheese can contain as much as 25 grams of protein. Apart from its muscle building and strengthening benefits, research also shows that dieters who consume a high-protein breakfast will stay fuller for longer and eat fewer calories than dieters who have low-protein breakfasts.

Nevertheless, to get the best cottage cheese, go for the full-fat, grass-fed types as they contain the highest concentrations of conjugated linoleic acid per spoonful. This fatty acid is linked to a myriad of health benefits including but not limited to weight loss, strength building, and a decreased risk of colorectal cancer in women.

It has often been said that breakfast is the most important meal of the day. This is especially true for folks who have to get up early and exercise. The quality of your exercise, however, can be compromised by factors such as lethargy, grogginess, and decreased energy levels. The above exercise foods will not only get you up-and-going but will also ensure that you have sufficient fuel to take you through your entire workout. Try them and let us know how you feel.

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3 Places To Find Exercise Routines Online

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incl2Back in the old days, if people wanted to learn more about working out, they went to a gym and learned a few routines or headed to the bookstore to nab books on exercise routine pointers. That’s not necessary nowadays. You can find some excellent exercise routines just by doing a simple Google Search. Below, you’ll find three different online routines that appeal to the serious muscle builder, the runner, and even to the exercise hater. Other than a trip to our live-in weight loss camp, almost nothing works better to get you back into shape.

Building Muscle

Muscle and Fitness magazine has long been the go-to guide for all-things related to working out and getting muscly. Naturally, the website by the same name has one of the best beginner’s workout routines around. It gives you a step-by-step routine set to a Monday/ Wednesday/ Friday schedule and includes staple exercises like the dumbbell bench press, dumbbell overhead press, and standing calf raise to name a few. It also features a graduated rep schedule known as the pyramid for extra muscle-building.

Running Workouts

For those of you who love nothing more than hearing the sound of your feet hitting the open road, there’s Runner’s World. But the benefits of this workout won’t be nearly what they could be without some great exercises to strengthen the rest of the body. This page on Runner’s World features core workouts, exercises for glute strength, and tips for building your abs.

Yeah, I Hate to Exercise Workouts

Let’s face it. Many of us are born with the desire to sit on the couch. Exercise seems tedious, and depending upon how you grew, it could have also been a form of punishment. This doesn’t exactly create a love affair with movement. However, movement doesn’t just happen in a gym, and the best exercises can include wrestling with your kids, climbing on fallen stumps, and swinging on the jungle gym in the park. If you fall into this category, these 25 exercises are for you!

Conclusion

Finding the right exercise routine online really is a matter of preference. The simplest advice for connecting with a workout that’s just right for you is this: If you like the exercise and can do it, you probably will do it. So go out and get moving!

Natasha Schoultz3 Places To Find Exercise Routines Online
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