Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all.

But wait - did you know that the average person gains almost a pound a day while on vacation?

Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline.

So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter, not fatter.

Vacation Tip #1: Make a Decision

Before you leave home, make the decision that you will NOT gain weight while on your trip.

This is the easiest step to take to make sure that you avoid weight gain, but it is also the most overlooked. Instead of leaving things to chance, harness the power of creative visualization that has been proven time and time again by go-getters such as Michael Jordan, Einstein, Napoleon and Andrew Carnegie.

Visualize what it would be like to return home fitter than when you left. Take a moment to let yourself feel the excitement that you’d experience.

Remember what accomplishing your goal feels like - this will keep you motivated throughout your trip and will help pull you through the inevitable tempting situations that you’ll face.

Vacation Tip #2: Get Moving

It’s easy to spend vacation days sprawled out by the pool, but the inactivity will quickly add up to extra pounds.

Choose to be active and you’ll burn calories all day long while indulging in fewer unnecessary snacks. The following ideas will get you moving:
Go on a brisk walk each day of your trip. You’ll see new sights while burning off excess calories.
Always take the stairs rather than the elevator. Talk about bonus calorie burning!
Go on a jog in the mornings before your daily activities, or jog in the evening after the day winds down.
If your hotel has a pool, swim a few laps each day. Swimming is a fun way to get in a full body workout.
If your trip takes you to a place of natural beauty then go on a hike. Even while hiking at a slow or moderate pace you’ll burn plenty of calories.
Play some sports - beach volleyball, a game of hoops, Frisbee, or bike riding are all great ways to have fun while keeping fit.
Vacation Tip #3: Indulge with Portion Control

You have no choice but to eat out while on vacation. Whether you’re enjoying 5 star restaurants or fast food diners, you’ll be met with the same problem: huge portions.

While it is tempting to simply eat it all - you are on vacation after all - this will quickly lead to extra pounds. Use the following tips to keep your portions under control:
When you order your meal ask for a to-go box. Take half of your meal and place it into the box before you even begin to eat. This will force you to eat a healthy portion.
If you would rather not carry around a to-go box, ask that your entrée be made into a smaller portion. If it is dinnertime don’t be afraid to ask for the lunch-sized portion.
Pay more, and eat less. Take quality of food over quantity.
Eat meals. Cut out snacking, stick with structured meals.
Eat slowly, and eat foods that have been prepared slowly - that means no fast food.
Vacation Tip #4: Eat Natural Sweets

One of your biggest enemies when it comes to vacation weight gain is…sugar.

The average modern person consumes 46 teaspoons of sugar every day. The average person on vacation consumes even more than that.

Even though sugary calories taste great, the sweet pleasure comes at a high price. Here’s what I mean:
Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in blood sugar levels), which causes you overeat.
Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth!
Sugar weakens your bones -making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
So instead of eating that ice cream cone or chocolate éclair, satiate your sweet tooth with a piece of juicy fruit.

Vacation Tip #5: Don’t Eat Fried Foods

While fast food restaurants are definitely convenient, with their low prices and quick service, it’s really not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: don’t eat fried foods. While this is always a good plan to follow, it is even more important to abide by while traveling.

A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry - so you can see that consuming fried foods will drastically increase your caloric intake.

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.

Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.

Other disasters that fried foods increase your risk for include:
Heart Disease
Diabetes
Clogged Arteries
High Blood Pressure
Obesity
Acne
If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are not fun…especially while on vacation. Need I say more?

Vacation Tip #6: Do this Hotel Room Workout

If your hotel doesn’t have a gym, or if you’d simply prefer the privacy of your room, do this hotel room workout:
Body Weight Squats: Stand with your feet shoulder width apart. Lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you straighten your legs and return to the starting position. Complete 12-15 repetitions.
Do Jumping Jacks, High knees, or jog in place for 30 seconds.
Body Weight Lunges: Stand with your feet shoulder width apart. Exhale as you lunge forward with your right leg. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
Do Jumping Jacks, High knees, or jog in place for 30 seconds.
Push Ups: Get into the push up position (depending on your fitness level choose to go off your knees, push off of the wall, or assume the traditional position). Inhale as you lower your chest down. Exhale as you return to the starting position. Complete 12-15 repetitions.
Do Jumping Jacks, High knees, or jog in place for 30 seconds.
V-Ups: Sit on the edge of a chair or bed and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
Do Jumping Jacks, High knees, or jog in place for 30 seconds.
Well, now you have 6 tips that will keep away the unwanted vacation pounds. You may even end up losing a pound or two while away.

But let’s be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds.

You may feel that the secret to achieving weight loss is just that - a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.

In my experience the people who are unable to lose weight aren’t failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort - but on the wrong things. A fad diet. The latest exercise gizmo. An ineffective routine at the gym.

It’s not that you aren’t willing to put in the effort - you’re just doing the wrong thing.

Think about this for a moment…What if this was the summer that you took control of your body? The summer that you threw your fat clothes away…the summer that you were proud to put on a bathing suit…the summer that your doctor congratulated you on your improved health…the summer that your family and friends - and that special someone - showered you with compliments.

It’s possible. Even more possible than you think.

The thing is that you need to direct your effort in an effective way.

This is where I come in.

You see, for me weight loss isn’t a mystery. It’s my passion. I have a proven method that will dramatically transform your body into one that you are proud to be seen in.

However, I can’t promise that it will be easy. You’ll work hard, you’ll sweat and you’ll even feel sore. And before you know it you will be telling everyone you know about the amazing results you’ve achieved.

So as you plan your next vacation, why don’t you also give yourself the gift that you really want - a new body. A tighter body. A stronger body. A healthier body.

I am here to help you do just that. Call or email now to schedule your first body-transforming workout.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals - something that you will appreciate while on vacation and at home.

You deserve it.
Snack Healthy
Travel days create the perfect opportunity for snacking. A mocha and scone before your flight, a salty snack on the plane and then before you know it - it’s lunch time! Road trips open up even more opportunities for regrettable snacking…rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants that line the highway.

This summer avoid unhealthy snacking by packing your own goodies. Try these:
Dried or fresh fruit
Unsalted nuts
Health bars
Cut veggies
Low fat crackers or pretzels
Also remember to drink plenty of water throughout the day. It’s easy to become dehydrated while traveling, so always carry a water bottle with you.
Tender Homemade Baked Beans
Baked beans are filled with healthy protein and fiber. This homemade recipe is quick and easy to make and tastes great. Serve it hot from the oven, or enjoy it chilled – either way it’s a crowd pleaser.
Servings: 12

Here’s what you need…
1 teaspoon olive oil
3 cloves garlic, minced
2 yellow onions, chopped
1 (6oz) can tomato paste
1/4 cup tamari (low sodium soy sauce)
4 Tablespoons pure maple syrup
1 Tablespoon mustard
3 (15oz) cans pinto or white beans, drained and rinsed
Preheat oven to 350 degrees. Spray a large baking pan with non-stick spray and set aside.
In a large skillet, heat the olive oil and sauté the garlic and onions until tender.
In a large bowl, mix the tomato paste, tamari, maple syrup and mustard until a thick sauce forms. Add the beans and onions and mix until fully incorporated.
Spread the beans into prepared pan, cover tightly with foil and bake for 30 minutes.
Nutritional Analysis: One serving equals: 134 calories, .5g fat, 25g carbohydrate, 5g fiber, and 8g protein.

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kurt knisell

721 Opal st

(310) 721-4055

South Bay Fitness
We have been home training with Kurt for more than three years. His personalized workouts have been informative and fun. He truly cares about his clients and the results they acheive. I don’t know where we would be without him. Jerry and Debbie B.

Over the last five years we have found Kurt to be an invaluable resource. His expansive knowledge of nutrition and understanding of the benefits of physical training allow him to customize personal training programs. He is capable of adapting our programs to accommodate physical injuries and limitations. Reed and Nan H.

Working out with South Bay Fitness has helped me stay on top of my game. I would highly recommend them to everyone. Raju C.

http://www.southbayfitness.com

Email: knisell@aol.com
Phone: (310) 721-4055
Web:

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Your Fast-Track to a Flat Tummy & Tight Abs
The New Year is still young, and if you’ve decided to make this your year for losing the weight and tightening your abs, you’re in luck.

Getting a flat midsection really boils down to two things: 1) Getting rid of the fatty layer that is covering your abdominal muscles; and 2) Tightening and toning your abdominal muscles.

The following 7 Tight Abs Tips are your Fast-Track ticket to getting a flat, attractive midsection this year.

Tight Abs Tip #1: Perform challenging strength training abdominal exercises at least three times each week. Your abs are like any other muscle in your body—they need to be consistently challenged in order to become stronger and tighter.

Tight Abs Tip #2: Stop eating junk. Processed foods, refined sugar and high fructose corn syrup do NOT belong in your diet if, especially if you want tight abs. Cutting these items from your diet will allow your body to maintain stable blood sugar levels, alleviating your body’s need to store excess sugar away in fat cells.

The fat stores created by excess sugar intake most often accumulate around your waist, covering up your abdominal muscles. Cut these items from your diet and replace them with real whole foods such as lean meats, vegetables, whole grains, nuts and fruits.

Tight Abs Tip #3: Stop doing long and slow cardio workouts. Instead, use HIIT (High Intensity Interval Training) for your cardio workouts. HIIT training uses intense bursts of cardio peppered throughout your workout. This is a sure-fire way to rev up your metabolism and to get your fat stores to shrink.

Tight Abs Tip #4: Use resistance with your abdominal exercises. Crunches are great, but your body quickly becomes accustomed to the motion, rendering it less effective. Hold a medicine ball or dumbbell at your chest as you perform your crunches—this will force your abs to work harder, and will achieve better results.

Tight Abs Tip #5: Don’t be fooled. The market is flooded with ‘lose weight’ products and products that claim to flatten your stomach. Never waste your time or money on:
So-called packaged health food that comes with weight loss claims. If it’s processed in a package with a bunch of chemical additives then it will not help you achieve flat abs.
Abdominal exercise gimmicks as sold on late night infomercials – all you really need is your own body weight, an exercise ball and dumbbells or a medicine ball.
So-called weight loss supplements. The magic pill for flat abs doesn’t exist, so you’d be wasting your health and money on a bogus product.
Tight Abs Tip #6: Target your lower abs. It’s easy to neglect the lower abs, but they are an important part of the equation. Incorporate the V-Up into your exercise routine:

Starting Position: Sit on the edge of an exercise bench; lean back to a 45 degree angle. Extend your legs out until they are level with the floor.

Movement: Exhale and bring your knees and upper body close together, while contracting your abdominals. Inhale as you slowly release your legs, returning them to the starting position.

Tight Abs Tips #7: Challenge your core often. Don’t limit your abdominal exercise to the gym, incorporate core strengthening during daily life and throughout each workout. A strong core is the foundation for flat, tight abs.

There you have it! Seven tips that, when diligently applied, will help you shed the fat and tighten your abs.

But, keep in mind that your results will be seriously hindered if you do the same exercise routine over and over. Your abs need a progressive challenge in order to transform. This means new exercises, different resistance and increased challenge.

Call or email today to get started on a program that will challenge you, motivate you and transform your body.

Availability is limited — act now and achieve a slimmer you once and for all this year.
Instant Ab Flattener
How would you like to improve the look of your stomach in a matter of seconds? Simple. Don’t slouch. When you slouch, with shoulders rounded forward, your stomach pooches out. Instead, push your shoulders back, chest up, and pull your abdominals in. And just like that you look slimmer, and by keeping your abs pulled in you are strengthening your core.
Moroccan Stew
This stew is perfect for a cold winter day. It is packed with antioxidant-rich vegetables and fragrant spices. Serve this stew over a scoop of cooked quinoa or whole grain brown rice. Yield: 6 servings

Here’s what you need:
1 1/2 cups plus 3 tablespoons water or vegetable stock, divided
1 large size yellow onion, finely chopped
2 large size red bell peppers, seeded and chopped
2 or 3 garlic cloves, minced
1 teaspoon agave nectar or pure maple syrup
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cumin
1 teaspoon grated or minced fresh ginger
1/2 teaspoon saffron
2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes
1 can (15oz) diced tomatoes, undrained
1 can (15oz) chickpeas drained and rinsed
Salt and pepper to taste
Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.
Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.
Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.
Nutritional Analysis: One serving equals: 141 calories, 1g fat, 29g carbohydrate, 6g fiber, and 6g protein.

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kurt

knisell

721 Opal st

(310) 721-4055

My Site

South Bay Fitness
We have been home training with Kurt for more than three years. His personalized workouts have been informative and fun. He truly cares about his clients and the results they acheive. I don’t know where we would be without him. Jerry and Debbie B.

Over the last five years we have found Kurt to be an invaluable resource. His expansive knowledge of nutrition and understanding of the benefits of physical training allow him to customize personal training programs. He is capable of adapting our programs to accommodate physical injuries and limitations. Reed and Nan H.

Working out with South Bay Fitness has helped me stay on top of my game. I would highly recommend them to everyone. Raju C.

Email: knisell@aol.com
Phone: (310) 721-4055
Web: http://www.southbayfitness.com

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721 Opal st