Your Most Embarrassing Fitness Questions Answered by a Fitness Guru

If you follow fitness trainers or enthusiasts on Instagram, we are besieged by women at the gym who look supremely confident, airbrushed and without a bead of sweat. The reality is, most of us don’t look or smell our best after a tough workout.  Not everyone is comfortable walking into a class of strangers in form-fitting gym clothes.  And what about the sounds our bodies make when we are working out?  What about those of us who want to exercise but feel we are too heavy to even begin a program?  Fortunately, we have Certified Fitness Trainer, Model Turned Fitness Expert, Instagram Fitness Guru & YouTube Sensation Vince Sant, co-founder of the online platform  to answer the questions you are too shy to ask.

Why do I let out a little pee when I exercise?

Vince Sant explains that “This is very common amongst anyone who’s had a child. the term is stress incontinence, meaning you involuntarily leak out a little urine. It can happen when you exercise, laugh, or even sneeze.” First and foremost, don’t be embarrassed. Nearly every woman that’s given birth has experienced this. There are, however, two things you can do to improve stress incontinence says Vince, “Learn how to do Kegels, and practice engaging your pelvic floor in Pilates-based exercises. Both of these actions can help strengthen your pelvic floor and reduce the severity of your stress incontinence.” 

Will running make my boobs sag?

“Sag happens to all breasts that are natural. It’s normal for the collagen that keeps breasts firm to stretch out thanks to gravity, time, pregnancy, weight gain, or weight loss.” Although there’s limited research, Vince Sant says, “The up and down motion of running could logically contribute to sagging as well, but the health benefits of running definitely outweigh that possibility. If you wear the right sports bra, your breasts shouldn’t experience a lot of movement anyway. So, don’t be afraid to run!’

Why do I seem to sweat so much more than other people at the gym?

“How much you sweat is really individual, and it doesn’t necessarily mean anything positive or negative about your exercising ability,” says Vince. On average, men tend to sweat more than women, and if you are overweight you may sweat more near the end of your workout because it takes more for your body to cool itself down. Ultimately, it’s not a bad thing if you find yourself drenched in sweat while the person next to you on their machine seems to be relatively dry. 

Why does running long distances make me have to poop?

Long distance running can aggravate some people’s digestive systems, particularly if you suffer from Inflammatory Bowel Disease (IBD). But you don’t necessarily have to have pre-existing digestive issues to get some unpleasant stomach symptoms on long runs. For example, studies show that as much as 50% of runners in a 10k race experience digestive issues, including runner’s trots. It’s nothing to be embarrassed about, but there are things you can do to combat the unpleasant reality of urgent, frequent bathroom trips. Vince suggests avoiding high-fiber foods a few days before a big race, staying well-hydrated, and avoid caffeine. 

Why do I tend to pass gas during certain yoga poses?

Passing gas during the occasional downward dog is extremely common. Why? You’re bending and stretching, which massages the internal organs—which can sometimes stimulate your digestion. (There’s even a yoga pose called “wind reliever). Vince recommends, limiting any high fiber snacks beforehand, and stretching before your actual class to “eliminate” ahead of time. 

What’s the best way to start exercising if I am completely out of shape?

Literally just put one foot in front of the other. A Chinese Philosopher once said, “A journey of a thousand miles begins with a single step.” And walking is nothing to be ashamed of. Vince stresses that “It really is exercise and there are all kinds of athletic people and celebrities in amazing shape who use it to stay that way. Get a pedometer and take at least 10,000 ‘baby steps’ a day and start improving your fitness.”

I have gym anxiety. What should I do?

There are four psychological reasons for gym anxiety: Not being sure what to do, comparing yourself to other people in the gym, feeling like people are judging you, and feeling like you don’t belong. What are a few ways to reduce gym anxiety?

Vince Sant provides some tips:

Ask friends how they feel about their own programs. You can even try to go to the gym with a friend, which is a great way to stop feeling like you’re getting judged.

Watch YouTube videos for each of the exercises you plan to do on your first day at the gym.

Wear workout clothes that you feel are both flattering and comfortable.

Pick a gym that is known for being more low key as opposed to a “meat market” or a “sceney gym.”

If going to the gym is too anxiety provoking, you can try an online fitness platform such as

My Skin Chafes almost Everywhere: My Butt Cheeks, Under My Arms, Inner Thighs, How Do I Reduce the Pain?

Skin-to-skin and skin-to-clothing rubbing can cause a red, raw rash that can bleed, sting, and cause pain during your post-workout shower. Moisture and salt on the body make it worse. Underarms, inner thighs, along with the bra line (women), and nipples (men) are vulnerable spots. Vince advises, “Wear moisture-wicking, seamless, tagless gear. The fit is important. Baggy shirts have excess material that can cause irritation; a too-snug sports bra can dig into skin. Apply Vaseline, sports lube, Band-Aids or Nip Guards before you run. And moisturize after you shower. Drier skin tends to chafe more. 

Am I too overweight to work out?

Forget the fancy equipment, you don’t need anything to start. Keep it low impact and rest when you need to. For example, Vince suggests the following, “Jog for 30 seconds. It doesn’t matter if you have to walk for 5 minutes to get your breath back, just do it, then jog for another 30 seconds. Do that 3 times. Then when you’ve done that for a couple of days, jog for 10 more seconds each time. Then only take 4.5 minutes to get your breath back. And as you lower the rest time, repeat it 5 times instead of 3. Keeping the overall workout time at around 20 minutes total is fine.” If you haven’t exercised for a while, the body heat, breathlessness, and sore muscles can be off-putting, but those feelings quickly become more manageable.     If you have any concerns about your health and ability to work out, always consult with your doctor first.

Vincent Seth Sant

Fitness Expert & Co-Founder V Shred

Vince Sant, 25, is the Co-Founder of V Shred, the fastest growing online fitness and nutrition portal in the world. As an ISSA Certified Fitness Trainer, Former Model Turned Online Fitness Expert, Instagram Fitness Guru & YouTube Sensation, Vince’s mission is to offer the masses a sustainable and transformative lifestyle-based training program designed to put the fun back into fitness and nutrition.

In 2015, Vince co-founded V Shred along with Nick Daniel, Roger Crandall, Kevin Pearn, who sought out to create a healthy fitness movement specifically designed to deliver profound changes in your body with the minimal amount of workout time.

Vince is responsible for creating some of the world’s most popular fitness and nutrition programs such as Fat Loss Extreme and Toned in 90 Days for women and men and Ripped in 90 Days for men.

V Shred is based in Las Vegas, Nevada. For more information visit

3 Popular Eating Plans You’ll See in the New Year

If you’re thinking about revamping how you eat in the new year, you might want to think twice about the trendy dairy-free plans that crop up on your social media feed – as they could leave you missing out on nutrients you need.

Three of the most popular and health-promoting eating plans of the moment – the Mediterranean Diet, Dietary Approaches to Stop Hypertension (DASH) Diet and Flexitarian Diet – all include dairy milk as an important component, and according to a study in the “Journal of the American Dietetic Association,” it’s hard to get nutrients you need without it.

New research also suggests adding an extra serving of dairy to the Mediterranean Diet makes it even more nutritious, boosting amounts of calcium, vitamin D and potassium without exceeding recommendations for nutrients to limit, like saturated fat and sodium, according to a study published in “The Journal of the American College of Nutrition.” A second new study found not only does incorporating more dairy improve the quality of the diet, it benefits health, as well – specifically improving blood pressure and levels of good cholesterol (HDL) compared to a standard low-fat diet, according to research in “The American Journal of Clinical Nutrition.” While the Mediterranean Diet typically includes around two servings of dairy a day, these studies built in 3-4.

The DASH Diet, long known for its positive effects on heart health, includes three servings of low-fat or fat-free dairy per day. Good news for fans of whole milk: it may be just as effective when it includes full-fat dairy, too, according to recent research in “The American Journal of Clinical Nutrition.” Researchers found a DASH diet that included whole milk and other full-fat dairy products lowered blood pressure just as much as the traditional version.

As a high-quality, complete protein, dairy milk is also an important part of the Flexitarian Diet, which encourages more plants and less meat. Many plant-based proteins are incomplete, which means they don’t provide some of the building blocks your body needs. Dairy milk is also an important source of calcium, as substituting milk with non-dairy calcium sources like fortified soy milk or leafy greens can lead to gaps in other key nutrients such as protein, vitamin D, phosphorus, riboflavin, potassium, magnesium, vitamin A and vitamin B12, according to a study in the journal “Nutrition Research.”

Instead of eating in a way that could leave you at risk of nutrient deficiencies, opt for a more balanced approach to the new year and consider a plan that includes dairy milk. Visit for more information and milk-inspired recipes. (Family Features)


How To Keep Exercising Despite Chronic Pain

Pain is a great excuse if you don’t like to exercise, and it’s certainly something many people with chronic pain would just as soon avoid.

Yet at the same time exercise is one of the things that can help make that pain go away.

Dr. Victor Romano

Dr. Victor Romano

“It can become a Catch-22 situation,” says Dr. Victor M. Romano, a board certified orthopaedic surgeon and author of Finding The Source: Maximizing Your Results – With and Without Orthopaedic Surgery ( “We don’t want to exercise because we have pain, and yet exercise will usually help you reduce the pain over the long run.”

Research has shown that exercise is an essential aspect in the treatment of chronic pain. Lack of exercise can cause a downward cycle of deconditioning and worsening pain.  But exercise can help those with chronic pain engage in enjoyable and essential activities of daily living with greater ease.  Cardio exercise, interval training, and weight lifting are the three types of exercise most people should include once a week in their workouts. Stretching should be included in every workout, Romano says.

Doctors generally ask patients to rate their pain on a scale of one to 10. The average intensity of pain experienced for 12 or more hours over a 24-hour period is considered their baseline pain. Romano says if, during exercise, pain levels increase by more than 2 points from the baseline you should stop and modify that exercise to ensure you do not cause a flare up of your pain.  Of course, a good diet is also important.

Furthermore, obstructed breathing, from a deviated septum, allergies or a cold, will impair your balance and strength. Restoring clear nasal breathing will improve your performance.

For people who suffer from chronic pain, Dr. Romano offers these exercise tips:

  • Try shorter exercise periods. Interval training is very helpful in patients with chronic pain. Short bursts of exercise can be more beneficial and less stressful than one long workout.  Even five minutes is better than nothing.  Everything counts.
  • Weight training is also important for seniors and women to strengthen bones. Research has proven that weight training is good for everyone, regardless of sex or age. Make sure to incorporate it into your exercise program.
  • Stretching is important. Go to Facebook, download our Romano Stretches, and incorporate them into your daily routine, even if you don’t exercise that day.
  • Try yoga or tai chi. These programs have shown success with people with chronic pain.
  • Clear your sinuses. If your breathing is obstructed, use nasal sprays or get nasal strips that will open your breathing and further improve your strength and balance.
  • Mind over matter. If you need to do an exercise that you know is going to be painful, start by taking some deep breaths and focus your energy.  Take your time.

“Even though exercise for somebody with chronic pain sounds counterintuitive,” Romano says, “it is very important as part of recovery therapy.”

About Dr. Victor Romano

Dr. Victor Romano ( is an orthopedic surgeon and the author of Finding The Source: Maximizing Your Results – With and Without Orthopaedic Surgery. He is board-certified in orthopedics and sports medicine with over 25 years of experience in the field. He graduated cum laude from the University of Notre Dame and completed medical school at the University of Loyola-Chicago.

Tips to Help Avoid the College “Freshmen 15”

Experts weigh in with tips to help college freshmen avoid the traditional weight gain

For the millions of students who will be starting college for the first time, they will be exposed to new things, including challenges with their health and weight. In a study published in the journal BMC Obesity, researchers shared their findings regarding the “freshmen 15,” the idea that new college students gain about 15 pounds. They found that two-thirds of college freshmen gain weight, which is about five times higher than that of the general population. Furthermore, they report that adolescent weight gain is highly linked to overweight and obesity in adults, making it even more crucial that the freshmen 15 (and beyond) be avoided.

“Freshmen year in college is pivotal time when it comes to one’s health and weight,” explains Dr. Michael Russo, a board-certified bariatric surgeon at Smart Dimensions Weight Loss in Fountain Valley, Calif. “It’s during this first year that may lay the foundation for how their health and habits will go in the years to come.”

In the same study, researchers pointed out several factors linked to weight gain during freshman year. These include stress, drinking alcohol, unhealthy eating, and poor physical activity. Dr. Russo offers the following tips to combat each of these pitfalls:

  • Tackling stress. With the onset of new responsibilities and challenges, college freshmen can become stressed. It’s important to find ways to keep stress in check, such as doing meditation, exercising regularly, joining support groups, getting help when and where it is needed, doing yoga, or journaling. There are many ways to help reduce stress, so find the ones that will appeal to you and that you enjoy. Make them a regular part of your life.
  • Curbing alcohol drinking. According to the National Institutes of Health, alcohol consumption can cause weight gain due to its high caloric and zero nutritional value. Compounding the problem, many people make poor food choices when they are consuming alcohol. A regular beer has 150 calories, a glass of wine 100 calories, and a pina colada around 500 calories. College freshmen are typically not even of legal age to be drinking alcohol, so avoiding it will help avoid weight gain and can help keep you out of trouble.
  • Focusing on healthy eating. Eating an average of three meals per day creates many opportunities to make decisions about what foods to eat. Consuming healthy foods regularly, or at least most of the time, will help you stay healthy and avoid weight gain. Opt for eating lots of fruits, vegetables, whole grains, and lean sources of protein. Keep the amount of carbohydrates and sugar being consumed in check so that it doesn’t add to weight gain.
  • Keeping physically active. The college years are a great time to establish lifelong physical activity habits. The Centers for Disease Control and Prevention recommends that adults get 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous intensity activity, in addition to two or more days per week of strength training exercises. It’s important to find ways to keep active either alone or with a group. Look for sports to join, exercise classes, find an activity you enjoy doing and stick with it, or look for an exercise partner to hold each other accountable.

“Even by following these tips, there are some people who may struggle to keep their weight under control. Whether it’s because of hereditary issues, thyroid issues, or something else, it’s important to get help,” added Russo’s colleague Dr. Mir Ali, also a bariatric surgeon at Smart Dimensions Weight Loss. “We have helped many people who have unsuccessfully tried various diets. Our surgical and nonsurgical weight loss options have given them a whole new look and has improved their quality of life.”

Smart Dimensions Weight Loss serves the Los Angeles area, Orange County, and beyond. They offer a variety of medical weight loss options that include bariatric surgery, gastric bypass, and gastric sleeve. They also offer non-surgical options, including gastric balloon, Obalon balloon, the Smart DIMENSIONS Smart Journey Weight Loss Program, and SculpSure, to help remove pockets of fat around the midsection. They have successfully helped thousands of people throughout Los Angeles and Orange County with their weight loss needs.

For more information about Smart Dimensions Weight Loss, visit their website at:

About Smart Dimensions Weight Loss

Serving all of Southern California and beyond, Smart Dimensions Weight Loss offers a variety of surgical and non-surgical weight loss solutions. Its team of experts includes board-certified surgeons, anesthesiologists, gastroenterologists, plastic surgeons, and a registered dietician. They have helped thousands of people successfully meet their weight-loss goals and maintain their new lifestyle. For more information about Smart Dimensions Weight Loss, visit their site at:


BMC Obesity. A meta-analysis of weight gain in first year university students: is freshmen 15 a myth?

Centers for Disease Control and Prevention.  How much physical activity do adults need?

National Institutes of Health.  Weight loss and alcohol.

Local Austin Therapists Honored with Massage Envy Regional Awards

Massage Envy, the leading provider of total body care services, has named Mark Wells, a massage therapist at the Massage Envy Arbor Walk franchised location, Regional Massage Therapist of the Year, and Amanda Orona, an esthetician at the Massage Envy North Round Rock franchised location, Regional Esthetician of the Year.

From a group of more than 25,000 dedicated massage therapists and estheticians collectively employed across the Massage Envy franchise network, 52 winners were recognized for their high levels of professionalism, exceptional client care and devotion to wellness. Mark received the award at Massage Envy’s National Franchise Conference on April 24.

“Mark and Amanda embody the brand’s commitment to helping clients live their best lives and do more of what they love,” said Chris Shonk, owner of the Massage Envy Arbor Walk and North Round Rock franchised locations. “Their approach to client care is gold-standard. They take the time to get to know clients, understand their needs and help them achieve their goals. We couldn’t be prouder to have them on the team.”

About Massage Envy

Massage Envy, based in Scottsdale, Arizona, is a national franchisor and, through its franchised locations, is the leading provider of therapeutic massage and skincare services, and proprietary assisted stretching service, Total Body Stretch. The Massage Envy franchise system is, collectively, the largest employer of massage therapists and estheticians, with more than 35,000 dedicated wellness professionals that provide best-in-class service to over 1.65 million members. Founded in 2002, Massage Envy has more than 1,180 franchised locations in 49 states that have together delivered more than 100 million massages and facials. For more information, visit, or follow us on Twitter @MassageEnvy and Facebook

Sports Nutritionals 101: What You Should Know About Supplementing Your Workout

Whether you’re an athlete looking for an extra competitive edge or would just like to increase the effectiveness of your daily workout, you have most likely considered adding nutritional supplements to your fitness routine. Diet, exercise and everyday lifestyle are all factors that can help determine the right supplements for you.

“It’s not uncommon for people who’ve never tried nutritional supplements to have some misconceptions about them,” says Don Saladino, a fitness and nutrition expert who trains celebrities and is a brand advocate for Garden of Life(R) SPORT. “People may think supplementation is only for die-hard athletes, but every human being is an athlete. We do things each day like move, carry items and change direction. Carrying a baby, hauling groceries or running across the street — these are the exact same patterns an athlete needs to perform, which is why it’s important to learn about all the options available and how they can help.”

As you’re considering nutritional supplements, keep these important points in mind:

* Power up with protein — Adding a protein-rich sports supplement to your diet provides many benefits. Protein fuels workouts, aids in muscle recovery after exercise and extends energy throughout the day. Supplements can provide needed nutrients that are difficult to get through diet alone. Adding protein powder into a smoothie or snacking on a protein bar can help incorporate necessary nutrients like antioxidants into your daily diet.

* Match your supplement to your objective — An exercise regimen can greatly benefit from a system of supplementation. Various nutrient-rich supplements are designed to be taken before you exercise, and others following exercise. For example, pre-workout supplements such as Garden of Life SPORT ENERGY + Focus incorporate ingredients intended to improve focus, such as organic coffeeberry, and optimize energy production, such as B12. Post-exercise supplements such as SPORT Organic Plant-Based Recovery can help your body recover faster from the rigors of vigorous exercise.

* Pick your best protein — Protein is a key component of sports nutrition, since it helps build muscle mass and supports muscle recovery post-workout. When a supplement contains all nine of the essential amino acids that the body can’t produce on its own, it contains “complete proteins.” You can get these essential amino acids from different protein sources, such as plant-based protein or whey protein. Plant-based proteins are great for people following a vegetarian or vegan diet, and they are especially effective at enhancing post-workout recovery. Whey protein is designed to refuel and repair muscles and can help maximize muscle growth when supplementing with regular exercise.

* Keep it clean — It’s important to be aware of what’s in your supplement. Just as you choose organic foods and beverages for their ingredient transparency, you wouldn’t want a nutritional supplement that’s made up of chemicals. Look for a truly clean sports nutrition system that’s designated with the Certified USDA Organic and Non-GMO Project Verified seals, as well as by Informed-Choice for Sport and NSF(R) Certified For Sport.

“Working out is good for you — whether you choose to supplement or not. But the right nutritional supplement can help maximize the benefits of your exercise regimen and improve how you feel during everyday life activities,” Saladino says.

Nutritional supplements may be the fuel your body needs to reach the next level of performance, whether it’s putting that extra weight into your workout or lifting an extra child at home.

To learn more about clean sport supplements, visit (BPT)

IAG Miami Richard Rodriguez Celebrity Trainer Talks About How to Confirm the Validity of a Product You Buy?

​​Richard Rodriguez is an iconic and legendary figure within the fitness community. His companies span all across the globe and have dominated the peptides, transdermal, hormone and contest prep market. He possesses over 25 years of experience in diet plans, contest prep and personal training. He is also an expert in transdermal, peptides and hormone optimization. This is the site for all your transdermal, peptides and contest prep needs.

​When you consider any pharmaceutical preparation, including those obtained from the most reliable sources, it’s pretty much a given that even the most astute consumer has no idea how to confirm the validity of the product in hand. How do you know that what’s stated on the product label is actually in the product you are about to introduce into you body? What assurances do you have that this product you are about to use contains the actual content and dosage strength indicated on the label?

The best and most respected means, among the the medical community at large, to confirm the validity of medications is a testing protocol known as  high-performance liquid chromatography (HPLC). Formerly referred to as high-pressure liquid chromatography, this technique is used in analytical chemistry to separate, identify, and quantify each component in a mixture.  Products that meet the expectations of practitioners have had HPLC testing completed and the results confirm the label claims. Most, if not all, pharmaceutical items available worldwide achieve that standard through HPLC confirmation.

However, in today’s ever evolving global pharmaceutical industry, small “boutique” laboratories are becoming popular among the anti-aging and hormone replacement medical establishment because they can formulate the exact prescription desired by the practitioner without being bound by standard dosing limitations of giant pharmaceutical labs. While a great many of these outlets provide HPLC data for their products, the process can sometimes exceed the financial capabilities of a small independent compounding laboratory. That’s not to say these products aren’t first rate, they very well could, and may times do, contain active ingredients that even exceed the label claim. Unfortunately, as in any industry, there exists the unscrupulous few who will set out to take advantage of the consumer’s ignorance and introduce inferior product into the market. Short of HPLC testing, how can the consumer validate their products?

There are several key factors to look for in the medicines you buy. The first major factor is price. While it’s always attractive to get the best deal possible, products can actually be priced too low. So low in fact, that it would be financially impossible to contain the label claim. The price of raw material varies greatly – several thousand percent – from compound to compound. Any product that carries a price drastically lower than the accepted market norm is probably short on active ingredient, especially those notoriously the most expensive. The price can literally be too good to be true.

The next best means of assessing validity is to look at the overall apparent quality of the product. First and foremost, it should look professionally made and it’s packaging quality appear to be on par with any other commercial pharmaceutical product. For an injectable preparation, presented in a multi use vial, the first place to look is under the crimp ring. The crimping should look like it was done by machine, not by hand with the edge of a spoon. A nice smooth crimp is an indication of automation. Automation indicates a professional operation. Another sign of automation in a liquid preparation is noted in the consistency of the fill volume. This can be checked by lining up a half dozen or so vials of a product and comparing their fill lines. They should be absolutely identical, because they were filled by machine.  While the bottles are lined up, also look at the label application. The labels should all line up and be identically placed on the vial.  This would also indicate the vials are being labeled by machine and not by hand.

The label should also contains several other characteristics that are required in a commercially available pharmaceutical product.  The most apparent: a drug product label must have rounded corners and be made of a specific “glassine” paper with the varnish left off over the section which contains space for the lot number and expiration date.  These data cannot be printed at the same time the label was printed. In order to represent an accurate lot number and date of expiration, this information can only be applied to the label at the time of labeling. Wet your finger and rub it over the lot number and expiration date.  If it was printed at the time of labeling it should smudge.

The label must also contain a “statement of identity” and dosage, a declaration of the “net quantity of contents,” and several other content requirements that, at a minimum, meet European Article Number/Uniform Code Council (EAN.UCC), the Health Industry Business Communications Council (HIBCC) standards, not to mention those contained in the the Federal Food, Drug, and Cosmetic Act. Chances are, if your product has made it this far down the list, the rest is probably also on point and you have a legit product.

Do these few characteristics make up for real HPLC testing? of course not, however the chances are that if a lab is paying enough attention to compliance and manufacturing automation then its probably not skimping on active ingredients. Products that appear to have been made in someone’s kitchen are the ones suspect. A well made, standard compliant product should stand right up to an HPLC test and pass with flying colors.

Interested in Richard Rodriguez taking you to transforming your physique? Schedule your Free 30 Minute Consultation now or fill out an application for consideration.

Look out in July for the Richard Rodriguez documentary release that he has been working on extensively with YouTube Sensation JonnyBravoTV. This will absolutely bring light on the events that people are unsure of since they only see or hear what was revealed

Simple Ways to Add Physical Fitness to Your Daily Routine

Being resourceful with your daily routine can deliver big payoffs when it comes to increasing your activity level. Incorporating physical fitness into your everyday activities can save you time and also burn calories, and it doesn’t have to take much time or effort.

“For many people, the biggest obstacle to getting more exercise is time,” says Danielle Johnson, physical therapist and wellness physical therapist for the Mayo Clinic Healthy Living Program. “People feel stretched between their career, child care demands and family commitments. Thinking of spending an hour extra at the gym may feel overwhelming.”

If you don’t have time to fit in a scheduled workout, try using daily tasks to incorporate fitness, Johnson advises. “You’ll still be able to reap the benefits of exercise by using small bouts of movement throughout the day. Two 10-minute walks, a few sets of stairs and some five-minute intervals of bodyweight squats, lunges or push-ups can add up to big health benefits.”

Here are some tips to get moving throughout the day:

Turn chores into exercise.

  • Mow the lawn or do some gardening. The physical benefit is good for your health, plus gardening can enhance your mood, and the food you grow offers great nutritional benefits.
  • Try bicycling to run errands. Leave the car in the garage and bring out your bike for a quick run to the grocery store.
  • Turn household cleaning into a mini workout. “For example, mopping floors gives your shoulders and back a workout, and can burn more than 100 calories in just 30 minutes,” Johnson says.

Find fitness opportunities with friends.

  • Instead of going out for dinner or drinks with friends, do something physical, like taking a walk, going for a bike ride or engaging in a physical activity like tennis or bowling.
  • Take your dog to the park, or play with them in your own backyard. A game of fetch is not only great exercise for your furry friend — it works your muscles, too.
  • Join or start a sports team with your friends. Whether it’s softball, basketball or soccer, taking part in a sport you enjoy will improve both your physical and mental well-being.

Stay curious and improve upon what you’re already doing.

  • Do you already walk daily? Try walking faster or choose a challenging route with hills.
  • Take up a new summer outdoor sport, such as canoeing, paddle boarding or inline skating.
  • If there’s a cause you feel passionate about, try training to participate in a run or walk to raise funds.
  • If you play golf, walk the course and carry your own clubs instead of using a cart and caddy.

“Every little bit counts,” Johnson says. “Research suggests that as little as 10 minutes of cardiovascular activity can make a big difference in your health and fitness measures. I often equate health to putting away money for retirement. Putting away savings, even in small amounts, will add up big over time. The same can be said for your health. Investing in opportunities to be active, even for short periods of time, adds up. The key is to be consistent.” (BPT)

Feed Your Fitness

Whether you’re a competitive sprinter chasing a new record or an everyday gym hound looking to get the most from your workout, seafood is among the best foods to support an athletic lifestyle. It not only delivers great-tasting nutrition, but also provides one-of-a-kind health benefits.

The combination of lean protein, anti-inflammatory omega-3s and muscle-building nutrients found in Alaska seafood are why it’s a staple for athletes like Ryan and Sara Hall.

“We like to incorporate Alaska seafood in our daily diet because it’s a really high-quality protein that helps to repair our muscles on a daily basis,” said Ryan Hall, a two-time Olympian and holder of the U.S. half-marathon record.

After a run, Sara Hall – a 3,000-meter steeplechase and marathon runner, U.S. national champion and World Team member – relies on seafood as a go-to for low-fat meals with protein and simple-to-digest carbs.

Sample these dishes straight from the Hall kitchen, and find more recipes and nutritional values for your favorite seafood at (Family Features)


Alaskan Seafood Marketing Institute

Staying Focused On Fitness

Keeping a fitness routine while traveling can be tough, but it all starts with a coordinated effort to pack all the necessary gear, such as running shoes, headphones and chargers for all your devices. Don’t leave out DAILIES TOTAL1 ® contact lenses, which fitness entrepreneur Cassey Ho recommends so you can see the beauty around you while out for a run. The all-day comfort the lenses provide allows you to concentrate on your workout, not your eyes.

For more fitness tips while traveling, visit