Stay Fresh and Local at the Farmers Market

iStock_000010147416XSmallWhen you live in the city, it’s easy to take some things for granted. Seasonal fruits and vegetables are sort of a thing of the past, with a few minor exceptions. Can you imagine how your great grandparents might react if they knew they could get fresh fruit in the middle of December? It’s easy to take that kind of access to fresh food for granted.

But we lose something when we 24/7 access. Don’t get me wrong, I recognize how blessed we are to have access to food whenever we need, but there’s something special about knowing that peaches will be ripe this month, or knowing that those green tomatoes are going to be turning red any day now. The anticipation of knowing fresh food was coming up made it taste that much sweeter when it finally did become available.

That’s why I love local farmers markets. You get to see locally made products, meet new people, and most importantly, be exposed to fresh, locally sourced fruits and vegetables. While you can get relatively fresh food at any supermarket, you can find freshly picked, locally produced fruits and vegetables that was likely grown within 30 miles of your location. And I don’t think I need to remind you how important it is to escape processed foods and incorporate fresh vegetables and fruits in your diet.

Now, you might be thinking “Brian, why waste time going to a farmers market when I can get something almost as good down the street? After all, you just said it: I can get the same kind of foods at the superstore, and it’s much more convenient.”

Going to a Farmers Market does more than expose you to good food. A farmers market gets you outdoors, in the sun and away from the couch! You can ride your bike down to the market, or just put on some walking shoes and just go for a casual stroll around the various stalls. Just getting outside and keeping yourself active is a great way to stick to a fitness regime. Plus, a little vitamin D from the sun always helps! It’s more than just helping your physical fitness; it’s about social health as well.

Here are a few things to consider when you go to the Portland or Vancouver Farmers Market this coming weekend:

Know your Seasons – If you have your own garden, you probably know that there’s a season for every kind of fruit and vegetable. Apples naturally grow during a specific part of the year, squash normally shows up in the fall… So plan your meals accordingly! There’s always something fresh and new that’s going to be popping up at the market. Right now for example, you can likely expect to see some fresh tomatoes showing up, so think about incorporating some fresh tomato into a garden salad. Or if you’re looking for a snack, think about grabbing some fresh celery or some cucumber.

Dress for the Occasion – Farmers markets are a great place to enjoy some time outdoors, so make sure you wear the right apparel! Put on some comfortable shoes, plan for the temperature, and wear a hat to keep the sun off your head. Don’t forget sun protection if it’s going to be hot out, like sun block, sunglasses, and even an umbrella if you’re very sensitive.

Be Spontaneous, but Healthy – When you’re walking down the stalls, you’re probably going to see some foods that you may have never heard of before. I remember one client of mine was so excited that she found this thing called Okra, something she had never tried cooking with before. If you see something new, don’t be afraid to ask about it, pick some up, and try making something with it. What’s the worst you can do? But beware – farmers markets are well known for having unhealthy foods, like deep fried Twinkies. Try new things, but REMEMBER YOUR MEAL PLAN!

Ask Vendors for Recipes – Think about it this way: If a vendor has some kind of vegetable at his booth, he or she has probably had a lot of it at home, which means they probably have to find some pretty creative ways of eating it to keep it from getting mundane. After all, there’s only so much you can take of the same meal. I remember one vendor told me about a recipe she had for eggplant pizza. At first, I thought she was just a bit too enthusiastic about eggplant – I mean, how versatile can the thing be? It turns out, eggplant pizza is delicious! I never would have known such a recipe existed if she hadn’t told me about it. Vendors want to talk about their food – Otherwise, they wouldn’t be there.

So come on down to the farmers market! Enjoy the sun, browse the stalls, and see what you can find to help spice up your meal plan. And if you’re looking for something specific, ask a personal trainer at Boomer Fitness what you should look out for when you head down to the Farmers Market. We’ll have some great recipes you can incorporate into your meal plan.

Apples, Pears, Plums… Can I Enjoy It?

Apple, pear, tape and glucometerI love it when my clients get excited. Not just about fitness, either! I love hearing about what my clients are up to outside of the immediate realm of fitness, whether it’s hobbies they enjoy, weekend plans they are looking forward to, or just daily updates.

One client of mine, Jon, has been telling me all about the fruit trees he has planted in his backyard. He is stoked that his micro orchard, if you can call five trees and orchard, are going gangbusters. Despite the heat, the trees have been producing a lot of fruit, and it looks like he has a lot of dishes that include apples, plums, and pears in his immediate future.

You can see where I’m going with this, right? I bet you can!

During the late summer, a lot of fruit starts to make its way to the market. I see a lot of independent entrepreneurs on street corners selling fresh apples, pears, plums, peaches, and cherries. As a chef, it’s a great time to take advantage of seasonal foods.

Now for the most part, fruits seem to get a bad rap at the surface. Fruits are seen as sugar packing desserts, inferior to vegetables. It’s true, in some cases: many fruits are used in dessert items, like cherry pie, apple strudel, plum pudding… and yes, these items are not on your diet plan! But that doesn’t mean fruits as a whole should be taken out of your diet.

Fruits are still a huge part of the food pyramid, and while they should be regulated like any other portion of food, you should still include healthy fruits into your diet. Take a look at some of the most important aspects of keeping fruit in your diet:

Fruits don’t contain cholesterol – That’s right! Cholesterol free! Fruits are also low in sodium, unhealthy fats, and calories.

Fruits are sources of nutrients – As a whole, most Americans lack a healthy source of potassium, dietary fiber, and vitamin C. Guess what many fruits have? All of these, especially bananas, prunes, peaches, apricots, and cantaloupe.

Fruits reduce heart disease – Because of these nutrients I just listed, fruits are amazing at preventing heart disease, which includes risk of heart attack and stroke.

Fiber! – Fiber is essential to any diet as you get older, as it helps protect against types of cancers, creates a sense of fullness, and helps proper bowel movement.

So don’t feel bad by grabbing an apple for the afternoon snack, or grabbing a few plums for lunch. Enjoy the treat! Be sure to talk to a personal trainer at Boomer Fitness to see how we can fully incorporate a healthy amount of fruit into your daily diet.

 

Time Waste: The biggest culprit at the gym.

watchHow much is your time worth to you? Is that even something you can put a price tag on?

Well if you’re a lawyer, the answer is definitely a yes, but think abstractly with me for a minute. What is your time, those limited number of hours in the day, really worth to you?

Let me tell you something about my time at large corporate gym. When I was working out with clients, I noticed something about a large percentage of people who weren’t taking advantage of a personal trainer: there was a huge amount of time being wasted. Many gym goers were sitting at a machine, talking on their phone, searching for something on their iPod, or just staring into space. I even saw one or two people reading a book while sitting at a machine.

What gives? Are you at the gym to work out? Or are you at the gym to enjoy the ambiance?

If you’re looking for a place to relax, I can give you a dozen places in Vancouver that are much, much more comfortable. There are parks, libraries, coffee shops… all of these places have more comfortable chairs and much more scenic locations than a gym. And lets be honest, large corporate gyms are one of the last places we want to spend more time than necessary.

You might be thinking “Well what am I supposed to do when I’m between sets?” And in some cases, you’re right. There’s usually a brief time to cool down. But many people seem to stick to the same machine MUCH longer than you need for a rest period.

Wasting time doesn’t happen at Boomer Fitness. I know this because we don’t allow our clients to waste time – It doesn’t benefit you! You’re here to get a great workout and enjoy yourself as you do it! Not to sit at a weight machine reading Pride and Prejudice (A personal favorite of mine, I might add)

So how much is your time worth to you? Lets do some basic math before you answer. If you work out with someone at Boomer Fitness twice a week, you’re going to get 100 minutes of non-stop solid workout time. Now lets say you go to a large corporate gym on the same schedule, and you get distracted for, say, 20 percent of your time there. You’re only going to get a 40 minute workout each time you go in, which means you’re going to get even less results.

You might think “40 minutes isn’t a bad amount of time. That’s still a lot better than most people, right?” But 20 percent is EXTREMELY conservative for time waste. In fact, Harpers Fitness recently discovered that most gym goers are only using 39% of their time at the gym for actual fitness.

That’s less than 24 minutes of time for a 60 minute workout. Less than 20 for a 50 minute workout like you find at Boomer Fitness. So let me ask you again: How much is your time worth to you?

Look at it this way: When you work out at Boomer Fitness, you’re going to spend a solid 50 minutes working your butt off: Literally! When you go to a corporate gym without a personal trainer, you’re not going to have that personal set of eyes watching your every move. And like it or not, you’re going to get distracted by your phone, your ipod, or your own mind, which means you’re just not going to get the same kind of workout in the same time.

Don’t waste your time. Come see how to use your time efficiently at Boomer Fitness!

You only count the good ones!

If you have worked out with me, you may have noticed something about my counting. We’ll be in the middle of a workout, you’re sweating up a storm, and we are on a roll! We finish a set of lunges, I give you a high five, and we move on to the dumbbell curls.

So you start lifting your weights like the champ you are, and I’m making sure you’re lifting the weights correctly. You might notice that I don’t count one of your lifts. You think maybe I let one slide to try to push you, and you keep going.

Four more lifts later, and  I seem to only have counted three of them.

“What’s the deal?” That’s what one of my clients Len said last week. He could swear that he did his complete set, but I was only counting about 3/4ths of them. Was I trying to push him farther than normal?

Well, yes and no.

Let me clear something up for you: I know how to count. They don’t exactly let you into the Air Force without that prerequisite, and they certainly won’t give you a personal fitness certification if you don’t know how to do basic math. So why do I seem to lose a few of your sets when you’re working your butt off?

When it comes to fitness, you don’t cut corners. You can’t afford to, not when taking half measures can sabotage your fitness goals or even cause real harm to your body. You either go all the way, or you don’t go at all. You either do a full set of an exercise the right way, or you’re not going to make progress.

So how does this tie back in to Len’s workout? Well, as you get tired, your body is going to start trying to cut corners to use less energy. Even the best of gym members can’t help it – your body is simply hardwired to save energy. So when Len starts to get tired, his body is going to try to complete a “set” by whatever means necessary.

This can be a recipe for disaster if left unchecked. Working out incorrectly can do more harm than good. Think about it: If you’re doing deadlifts, you want to lift with the right muscles: Your legs, your, arms, and your core. Taking a half measure and lifting with your back can cause some serious damage. And as your body gets tired, you are going to be more likely to make mistakes like that.

So what was happening with Len and my counting issues? It’s because I only count the good ones. Doing a set incorrectly isn’t making progress; it’s causing more harm than good! So when a client start lifting incorrectly, we do one of two things: We correct the problem, or we stop the exercise and do something else.

Don’t think I’ll let you do more harm than good: Len has been a client of mine for a long time, and he knows when he’s doing a good set or not. I will tell you immediately when I see you doing a set incorrectly because I care about your progress. And I certainly don’t want you to hurt yourself at the gym.

No half measures. No shortcuts. We go all the way, because that’s the only way!

Progress: It takes time.

vrONi0DSomething that I’ve heard time and time again is “Why don’t I see progress?” You go to the gym day in and day out, you watch your diet, you dropped the excessive sugars and carbohydrates.

You don’t even drink soda anymore, so what’s the deal? Is going to the gym even worth it?

Well first of all, going to the gym is ALWAYS worth it. And, I can promise that if you’re showing up to the gym and sticking to your nutritional plan, you ARE making progress, even if you don’t see it happening right away. But why does progress seem to take so long?

One of my favorite analogies about the human body and fitness is like rock in a stream. Your body is the stream, and the rock is an obstacle it has to get around. How does the stream do it? Nine times out of ten, the stream is going to flow around the rock, taking the easiest course. It doesn’t want to change course or even move the rock, just like your body doesn’t want to change how it looks.

Your body doesn’t want to lose its body weight because it’s not programmed to lose that weight. If anything, your body is actually programmed to keep that weight! Think about it this way – thousands of years ago when humans couldn’t rely on a solid meal every day, we had to rely on our bodies reserves for energy. We had to sustain ourselves on what we could get, and that wasn’t always a guarantee like it is in our modern world.

So how do we keep faith in our goals of fitness? Trust me, I know it gets hard to stick to those goals. There’s something I like to tell my clients when they’re starting to lose faith in their progress: You have to be happy in the fact that you ARE making progress, no matter how slow it might appear.

Renewing your dedication to fitness means changing that mindset that fitness is somehow a destination. There will always be goals in our future, whether it’s jogging a mile or jogging five miles. The best part about fitness is knowing that there is ALWAYS room for improvement. The fact that you’re appearing at the gym is a sure sign that you’re improving your health.

And best of all, we can measure the fact that you’re making progress, whether you see it for yourself or not. Ask your personal trainer to look at your history, and I can guarantee you that after a month, you’re going to look better and perform better.

Cycling: Enjoying your fitness outdoors!

11392894_10153924172762598_3777624427085136122_nOne of the best things about summer is getting a chance to go outdoors. During the weekends, if you don’t have anywhere planned to go, it’s still nice to take a day trip to the mountains, or maybe head to the coast for a few days. It’s nice out, after all- it’s not like it happens every day in the Pacific Northwest.

One of my clients, Jenn, loves to talk about her time on a bike. To her, cycling is the end all of transportation methods. Need to get yourself from point A to B? A bike will do it. Want to burn off some steam or calories? Well it just so happens that a bike does a great job at burning calories. Even if you have cargo to move, you can do it with a cargo bike built for heavy loads. To her, the summer season is bike season, and she embraces it fully.

Now, I don’t necessarily cycle as my main source of transportation like Jenn does, but I do enjoy it from time to time. Especially when I get a chance to do it down at the waterfront in Portland, or on the Banks-Vernonia trail when I get a chance to get out there. And there are definitely some great health benefits to riding a bicycle, other than the cardio you might get on a cycle machine.

Whether you’re a casual cyclist or a hardcore ironman/woman in training, here are a few reasons you might want to jump on a bicycle when you get a chance this summer time:

Cycling conditions your muscles: Unlike a cycle machine, a bicycle is guaranteed to give you varied resistance as you go up and down various hills. You’re going to get a great workout in your legs, thighs, and gluts.

Cycling helps with joint conditions: Believe it or not, cycling is considered a low impact form or exercise, unlike jogging which has an impact with every step you take. This means you’re going to put a lot less pressure on your knees, which will really pay off in the long run.

Cycling increases lifespan: It’s the small things that really help when it comes to your lifespan. The British Medical Association discovered cycling just 20 miles a week can reduce the risk of coronary heart disease by up to 50%.That’s a huge benefit, for just going outdoors for a few hours.

Cycling improves the waistline: When you’re on a bike, you can expect to burn around 300 calories per hour, which roughly translates to losing 11 pounds of unhealthy fat per year on a person. Plus, you get to enjoy the sights going by.

Cycling improves mental health: On the other side of the spectrum, cycling can even improve your brain. Bicycling has been proven to reduce stress and increase hand-eye coordination among those who choose to cycle a mere 30 minutes a day (Maybe stay out of the city  that might add to your stress levels). The Journal of Occupational Health published an article showing cycling significantly improved mental health among those who choose to commute daily to work.

So don’t forget to grab your bike this coming weekend. Your body will thank you!

Water: Don’t Neglect It

water splash in a glassWhen it comes to working out, there really aren’t a lot of things you need to take with you. You get some gym clothes, you grab a towel, and you’re ready to build some muscles, right?

Gyms like Boomer Fitness are great for that reason. We carry the essentials you need when you’re here, so you don’t have to worry about taking things with you. We’ve got the equipment for the workout, the showers for cleaning up afterward, and the water faucet for when you need to re-hydrate.

But what happens when you’re outdoors this summer? You might go for a hike up Dog Mountain, go jogging around the block, or even cycle down to the local grocery store. When you head out, you still might not take much with you, other than some breathable clothes, a cellphone, and the keys. But there’s something missing. Can you guess it? If you guessed water, you know where I’m going with this.

Water is ESSENTIAL, especially when you’re outdoors. Think about it this way: your body is already around 65% water. Would you really want to deny yourself something that makes up 65% of your body?

No matter what you’re doing, you’re likely going to be outdoors this summer. And if this heat continues, it’s going to get very, very hot while we’re outdoors.

This means you’re going to need a lot more water than you might in a regular workout. Why is that? Well, when your in a hotter environment, you’re going to be sweating a lot more. Your going to be expending more water, which means you’re going to need to replace it with even more.

When you exercise, your muscles are going through a number of chemical reactions. Water is essential in many of these reactions, and if they don’t have the necessary ingredients, these reactions slow down. Think of water as lubrication for your muscles. Without it, you’re going to start getting less efficient.

Here’s an example – As you work out, your heart is going to be working harder than normal to get blood to your muscles. Water is the main ingredient in plasma found in your blood, which is responsible for moving chemical components around your body. Drinking more water means your body is going to be much better at getting things where they need to go.

So do yourself a favor the next time you hike up Dog Mountain: Bring a canteen of water with you! You will feel better, your body will be more efficient, and best of all, you’re exercising outdoors! You can’t lose when you’re enjoying the great weather this summer.

Bad Supplements – Causing More Problems Than Solutions.

iStock_000005673431XSmallHave you ever seen those late night TV ads that tell you “Lose weight quickly with this easy pill”? They always have the animated shot of fat disappearing, the bogus infographics, and the customer reaction shots telling you that this pill works. Some ads even get someone dressed as a doctor on the screen telling you they recommend it for all of their patients. And it’s for the low low low cost of four payments of $29.99!

What a deal, right?

I cannot help but laugh when I see these commercials, but it worries me that so many people take these commercials for truth. People want to lose weight, but they don’t think they are capable of the hard work that is involved. Other people not only want to lose weight, but gain tons of muscle mass in a short amount of time. They want to believe in the miracle pill that can solve all of their problems.

If you know me, you know what I’m going to say next: there are no short cuts to fitness. While we might be able to cut corners in other parts of our lives, you get exactly what you put in to your personal fitness regime.

Some body builders use steroids and testosterone boosters to help themselves build muscle mass, but please do not confuse that with fitness. That’s unnatural body building, and while they might look good on the surface, there are always side effects.

Take a look at some of the worst offenders in the world of bad supplements that I have seen:

Unregulated Carbohydrate Blockers – Carb Blockers keeps Amylase, a natural chemical that helps your body digest carbs, from doing its job. As a result, carbs will pass through your body without being absorbed. While prescription carbohydrate blockers are safe and effective at their job, unregulated carb blockers sometimes have unlisted ingredients that can cause harm to your body. On top of that, you don’t necessarily want your body to stop absorbing carbs, since carbohydrates are a natural form of energy your body needs.

Testosterone Boosters – These boosters can be safe when prescribed by a doctor, but I have seen many “miracle pills” out there that claim they can boost your testosterone levels, giving you more energy, zeal, and muscle mass. In the end, these pills are more dangerous than they are helpful. Testosterone boosters can raise blood pressure, elevate blood cell counts leading to blood clots, and even liver damage.

Believe it or not, many doctors posit that simple lifestyle changes, like regular visits to the gym and a change in diet, can give you the kind of boost that testosterone treatment claim to give you.

Too Many Vitamins – Many of us take a multivitamin pill every day. After all, we want to get a natural amount of vitamins in our system, right? It turns out, there is truth to the idea of too much of a good thing. Getting an overdose of vitamin C, for example, could lead to nausea, stomach cramps, and diarrhea. Having too many vitamins can be just as bad as not getting enough.

Even if you’re taking regular doses of vitamins, it’s important to be aware that many multivitamins on the market include fillers that make the pill more appealing. This can include hydrogenated oils, artifical colors, and other fillers that are unhealthy at high levels. Make sure you check what’s really in your multivitamin before you take them.

Please, before you do anything else, talk to your doctor about using these “as seen on TV” drugs and miracle cures. These scams are worse than sugar pills; they will change your body chemistry and lead to more problems than solutions.

Aches and Pains – What to look out for

iStock_000009735766XSmallThis last Tuesday, I wrote a bit about why you get aches and pains after a hard day at the gym. If you worked out the right way, those aches and pains are a good thing! It’s the way  your body tells you that you exerted yourself more than you usually do, and your muscles will start to show results.

But sometimes, our body aches for the wrong reasons, and those aches and pains might not be telling you such good things. But how can we tell a good ache from a bad ache?

There are many, many bad aches and pains you need to look out for. Many more than can be outlined in a single blog. But I have three big sources of aches and pains that you need to look out for when going to the gym, and are completely preventable.

Pain from Bad Posture

Bad posture is something I have seen throughout gyms, even among professional bodybuilders. We might start off a workout session with the best form possible. But by the end of the session, you might be tempted to lift with your back, instead of your legs.

As we get tired, our body naturally tries to take shortcuts to make it easier for ourselves. Like I have said before, think about your body as a river. Instead of moving the boulder, a river will simply flow around it.

Thats why when your arms start to get tired from doing push-ups, you might start arching your back. Your body isn’t trying to hurt you – it just doesn’t want to change.

When I’m working with a client and I see that their posture starts to slack, I stop that particular workout set immediately. Working out with bad posture is asking for injury, and can be extremely damaging if done over long periods of time. Instead of pushing yourself toward injury, it’s best to stop the exercise and move on to another set of muscles.

Localized Pain

If you’re working out correctly, you’re going to feel a burn across a wide spectrum of muscles in your body. Every muscle is interconnected and work together to give you your range of motion. So if you’re doing bench presses, you’re going to feel a burn in your arms and your chest.

Thats why you should not ignore aches that are in a localized, specific part of your body. For example, if your knees really seem to ache after doing squats, you might need to readjust how you perform the exercise.

If you are experiencing pain like this during a workout, stop immediately! You are here to work out your body, not hurt your body. We will readjust your posture, or we will find other ways to work out that set of muscles.

Connected Aches

Dedication is great, but do not allow yourself to ignore an injury when you go to the gym. Working out on an injured ankle will not only make the ankle worse; you’re going to start feeling pain in your knees, thighs, lower back, and beyond.

Because your muscles are interconnected, pain in one part of your body is going to radiate outwards to other parts of your body. Think about it this way: If you injure your big toe, you might think it’s no big deal. It’s just a toe, right?

But when you spend some time on a treadmill, you’re going to walk on your foot a bit differently to avoid putting pressure on your toe. That’s going to cause your ankle to roll a bit more, which will add some more pressure to your knee. After 10 minutes, that slight issue of a stubbed toe isn’t going to be that slight any longer.

Don’t ignore pain. Recognize it, and treat it before it can get worse. Missing one day at the gym and resting an injury is better than spending 2 bad days at the gym and making it worse.

Feeling the burn at the gym is great, but only if it’s the right kind of burn. Make sure you recognize the difference between good aches which are caused by a good workout, and bad aches which are caused by other problems. Make sure you talk to our team of personal trainers so you know how to recognize the difference.

The Do’s and Don’ts of Enjoying Your Vacation

iStock_000002284032XSmallLast Tuesday, I wrote a little about ways Boomer Fitness can help you stick to your fitness goals while on vacation. Even while you’re on a trip, you still have goals you want to reach, and spending a whole vacation ignoring your fitness standards is not going to be easy to make up at the gym when you come back.

When you’re on vacation, make sure you enjoy yourself! After all, it’s not every day you get to spend some time exploring the Oregon Coast. And keep in mind that while you’re travelling, you can still stick to your fitness goals by making small adjustments.

So here are a few Dos and Don’t you can remember the next time you go on a trip out of town:

DO enjoy yourself – You’re on vacation! Odds are, it’s been a long time since you were able to drop everything and enjoy yourself. So get out there and make sure you make the trip a memorable one. If you have stuck to your diet, spent a lot of time at the gym, and seen improvement, go ahead and enjoy that extra drink or dessert.

DON’T make yourself sick – Keep in mind that if you have been sticking to your diet and spending some meaningful time at the gym, you wont be doing yourself any favors if you splurge too much. Many foods you may have eaten before you started working out are going to immediately affect your body once you eat. Many of my clients will feel lethargic after enjoying some fast food for the first time after a few months of swearing off the stuff.

A happy medium I like to recommend is making plans to enjoy a nice dinner in the middle of your vacation and then the last day of your trip. That way, you can really look forward to and enjoy your meal, without going overboard.

DO take a break from the gym – As the owner of a gym, this one isn’t as painful as you might think to recommend. If you’re spending some time on vacation, don’t force yourself to go out of your way to find a gym. There are plenty of other ways to work in some exercise, and the trainers at Boomer Fitness can help you find alternatives. Besides, spending time at the gym is supposed to be an enjoyable experience.

DON’T take a break from your body – Just because you might not be headed to the gym doesn’t mean you should stop all fitness. You might be taking a break from the gym on a vacation, but your body doesn’t magically “pause” its fitness.

Instead of dropping everything for a solid week (or however long your vacation might be) talk to Boomer Fitness about how you can stay on the horse. We usually recommend a few workouts you can do as you wake up, and a few stretches you can do before you head off to bed. While it likely isn’t as intensive as a day in the gym, your body will thank you for not giving up on it for a whole week.

DO go exploring on your own power – When you’re visiting a new place on vacation, go explore it! You’re only in the area for a short period of time, so you might as well see as much as you can while you’re there. Even if you’re just spending some time away from the office, take a day and discover Portland, or take a day trip and walk up and down the Oregon coast.

DON’T sit inside – Don’t experience your vacation looking out a window, or by sitting in an easy chair all day. Go out and enjoy the outdoors! See the sights, and engage the world around you. If you’re travelling with friends, invite them to go explore with you.

Go for a hike either in the countryside or through the city. Take a bicycle tour and go see the tourist spots, or go on your own and find the hidden corners no one else finds. If you’re near some water, go jump in the water and swim a few laps. However you explore, make sure you’re actively doing it. After all, being able to do all of these activities is part of the reason we exercise. Enjoy the hard work you have been doing!

However you take your vacation, make sure you’re enjoying yourself. And when you come back ready to hit the gym again, Boomer Fitness will be here, ready and waiting to help you get back into the swing of things.