TIP #4: AVOID FRIED FOODS While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth inevitable weight gain brought on by burgers and fries. When you travel, keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling. While traveling you are most likely to be burning less calories each day than you would normally burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over edge of weight gain. A gram of fat contains 9 calories as compared to 4 calories that proteins and carbohydrates carry, so you can see that consuming fried foods will drastically increase your calorie intake. If I still haven’t convinced you to pass on French fries, keep in mind that heartburn and indigestion are never fun, but how about experiencing them on an airplane, bus, or train ride!

TIP #5: BODY WEIGHT ROUTINE When your hotel doesn’t have an exercise room, and you still want to get in some type of workout, try this body weight routine right in your hotel room:

·20 Jumping Jacks: you remember these from grade school! Start jumping! ·20 Push Ups: Get on floor, keep your back flat, and push! ·20 Jumping Jacks ·20 Crunches: Keep your hands behind your head and breathe out as you crunch up. ·20 Jumping Jacks ·20 Triceps Dip: Place your palms on edge of a chair, bend at your elbows and push yourself back up! ·20 Squats: Stand in place, with your knees shoulder width apart, squat down! ·20 Jumping Jacks ·20 Lunges: Keep your hands on your waist, step forward keeping a 90degree bend in your knee, and press yourself back up!

Next time your work or pleasure takes you away from home, keep these tips in mind and be pleasantly surprised with your results! Have a great trip!

·Rule #1: No more fast food. Fast food is cheap, available, and quick, but it is far from healthy. You are better off avoiding it completely. ·Rule #2: Eat 5 servings of fresh fruits and vegetables everyday. Your body needs nutrients found in these foods, and they will fill you up without empty calories. ·Rule #3: Eat 4-5 small meals a day, rather than 2 large ones. This will keep your metabolism high all day, and turn you into a calorie-burning machine!

TIP#4: JOIN A GYM After you have mastered walking, stretching, and have started to clean up your diet, you are ready to join a gym. Don’t be intimidated or scared of this concept, gym is a friendly place where people go to burn calories and build muscle! Find a local gym that has a convenient location near your home or work place. The key to making your gym membership worth its monthly dues is to use it consistently. Go to gym no less than three times a week. While you are there begin a resistance training program as well as a cardiovascular program.

TIP #5: FIND A BUDDY There is no better motivator to get you to gym than knowing that someone is there waiting for you. If you find yourself slacking off in your workouts, or skipping gym, a workout buddy might be just what you need. Find a friend with whom you share similar fitness goals, and become workout buddies. Agree to meet three times a week at gym, and encourage each other throughout your workout. You will find that this makes workouts motivating and fun.

There you have it, all you need to know to get yourself up off coach and into a healthy, fit lifestyle! Making decision to get into shape will be best one you make in your life, and I wish you all best. To your health!