Don't forget to log your fitness challenge points from week 1! I see some healthy competition going on, with one person already showing the maximum points earned for week 1 - way to go Clint! Also, the log is set up for weeks 2-9 now so you can log your points from yesterday and today.
Here is some great information Sara Schmitt found at United HealtCare:
Eating Well on the Road
'Nowadays, you can eat a healthy, balanced, calorie-appropriate meal no matter where you travel,' Duke University's Elisabetta Politi, nutrition director of the North Carolina school's diet and fitness center, said in a news release. To eat better on the road, Politi suggests:
· Take healthy snacks with you. Stock a cooler with cheese, pre-cut vegetables, yogurt and other good foods to munch on while in transit. Pack a bag with individual portions of low-fat popcorn, trail mix, energy bars, nuts or dried fruit.
· Drink more water. Avoid the sugar of soda and other soft drinks that add empty calories. Don't think that diet sodas and artificial sweeteners are any better because some studies find they may actually increase appetite. If you crave a sweet drink, try a little low-fat chocolate milk.
· Pick healthy menu items. Opt for lighter fare like salads, grilled sandwiches and wraps when possible, an option easier to do now that many restaurants either post or can provide their food's nutritional information. If you must indulge, choose small portions or share larger ones to help limit intake.
· Eat a good breakfast. Always start a travel day with a healthy meal to help balance out what may come later. If your overnight hotel room has a refrigerator, load it the night before with cereal, low-fat milk, yogurt and fruit so you can start the day right.
As an added bonus, here is some great information on when you need to take a sick day from the gym:
So, you committed to exercising regularly this year, and everything's going well until… aaah…aaahhh…CHOO. A cold sets in. Should you run with a runny nose? Sweat when you're sniffling? We've got tips on when it's OK to work out and when you should rest easy.
If you have been hitting the gym regularly, you are less likely to get a cold in the first place. According to the American College of Sports Medicine (ACSM), people who exercise 30 to 60 minutes several days a week have a lower risk for getting sick.¹
Already have a cold? Here's what the ACSM says about sweating it out:
If all of your symptoms are from the neck up—in other words, a runny nose or sore throat—moderate exercise is fine. We're talking walking, though, not lifting barbells.
If your symptoms spread beyond your head—a chest cold, aches and pains in other parts of your body, or swollen glands—stay home.
If you have a fever, you should definitely rest.
Don't go overboard. If you do work out, take it easy. Strenuous exercise won't help you get over a cold faster.
You should take at least two weeks off if you have the flu or a respiratory infection; once you're well, it's important to go slow. Don't just pick up where you left off—your body needs time to ease back into a routine.
Even if you are healthy, it's easy to pick up germs when you are surrounded by other people and sharing equipment at the gym. During cold season, make sure you wash your hands more frequently. And in consideration of others, cover your mouth with your elbow when you cough or sneeze and wipe down exercise machines after you use them.
Be well and have fun with the fitness challenge!
Jennifer, Andrea, Sara S., Matt and Cari
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