Out Of Town DOES NOT Mean Out Of Shape!

If you're traveling for summer or getting ready for a semester abroad you might be concerned that you're going to come home heavier than when you left. You have to navigate the delicious food that's everywhere on vacation, limited access to a gym and a very different schedule that yours at home . Follow these tips and you could come home in BETTER shape than when you left without missing out on the fun of your vacation!

1. Buy a set a resistance bands and pack them in your bag. Every dumbbell exercise can be done with resistance bands. Coming up I'm going to feature workout videos that use just your body weight and the bands so you can still get great workouts while out of town.


2. Get a map and get walking. I have a friend that went to school in Europe for two years and came back about 20 pounds lighter because she had to walk everywhere. You can buy a pedometer or download the pedometer iPhone app to track your daily mileage.


3. Pick active-activities. Experience new places via biking, jogging, walking or kayaking. Or try paddle-surfing, rock-climbing or any other new sport.


4. Eat like a European! We love our HUGE portions here in the US. In fact one of my favorite shows is "Man Versus Food" (you have to watch it.... you will cringe, you will cheer and you will want to make a stack of 45 pancakes), but in other parts of the world they don't eat muffins the size of their heads or food that can be measured by the pound! Enjoy all the food vacations have to offer just try smaller portions.

P.S. Coming up...a travel friendly workout video series perfect for the week vacation or the semester abroad!

Fast, Healthy Breakfast Recipies

Did you know that you should be eating a 600 calories breakfast? It is after all the most important meal of the day, even though it is the one most people skip. Breakfast gets your metabolism revving for the day and is a key in losing weight and getting the body you want. So make sure you find a breakfast that works for you...Here are a few of my favorite fast recipes...

• Easy Eggs: Scramble two eggs whites with one whole egg and cook in a pan coated with cooking spray. (get the flavor without the extra calories and cholesterol). Add feat cheese, spinach and chopped tomatoes. Serve with orange juice, and whole wheat toast with a little but of peanut butter.
• No Excuses Oatmeal: Make a serving of one-minute oatmeal and microwave for two minutes. Add a little bit of maple syrup and/or cinnamon to taste. Serve with two pieces of turkey bacon and fruit like a banana or strawberries.
• Yes You Can Eat Waffles!: Toast two Eggo low-fat Nutri-grain waffles, top with about a table spoon of peanut butter and honey. Serve with fruit.

Workout Video: Awesome Abs

Get ready to have awesome abs with the exercises in this video! Do this workout three times a week along with your regular cardio and you will see results in no time!

Fit4College on Evening Magazine

A few years ago Evening Magazine featured my book "Fighting the Freshman Fifteen: How to Lose Weight in College or Better Yet Never Put It On". You can buy the book complete with eating and cooking tips along with full workout plans over at www.Fit4College.com. I hope you enjoy the video!

Accessory Analysis: Audjustable Dumbbells

These weights are a must have! No one really wants tons dumbbells scattered all over their room. It looks terrible and presents a quite a safety hazard and I'm pretty sure that it's bad feng shui. That's why adjustable weight dumbbells are great. You get the variety of weights you need without taking up a ton of space. Bowflex makes a raelly nice set of adjustable weight dumbbells but they cost about $300 or $400 which is crazy! I found a great set at Target from Reebok for $130 that came with 5,10,15, 20 and 25 pounds which is all I need to get a full body workout. If you are investing in weights I would definitely suggest trying the adjustable weight dumbbells.

Workout Of The Day!!!

Cardio Triathlon Training
Our bodies are smart...so nothing revs results like keeping your body guessing! Instead of slaving away doing the same old cardio for 30 minutes, mix it up to make the time go by faster and get more out of your workout. Now you can make this workout a traditional triathlon with running, biking and swimming or try 10 -15 minutes of any three cardio exercises you want. Here are a few of my favorite cardio exercises to choose from....

• running, jumprope, biking, swimming, incline walking, stairclimbing, swimming. elliptical trainer, rowing machine, boxing or cardio kickboxing

SMART SHOPPING

Whole roasted chickens are one of the best items you can buy when you go grocery shopping. First the chickens are pretty inexpensive and (big bonus here) they're already cooked. I like to buy the natural ones since I have a feeling the hormones in chicken and man-boobs might have a bit of a cause and effect relationship going on, but that's just me. Whole roasted chickens have tons of white breast meat and one bird makes for several great healthy lunches and dinners. Here are a few of my favorite recipes...

• Shred the chicken and mix with taco seasoning for chicken tacos


• Slice and use for chicken paninis


• Toss with salad, balsamic vinaigrette, olive oil and feta cheese for a great lunch or light dinner


• Top with salsa and serve with broccoli and rice pilaf


• Slice and mix with penne pasta, tomato sauce and broccoli

Super Summer Legs!

Here are a few of my favorite exercises for summer-worthy legs! All you need is a chair.

Wii Workout?

So maybe video games can be good for you. I have done almost every abdominal exercise known to man but I could not believe how sore my abs were after boxing with the Wii. I've never been much of a video game person, but I have to say, this thing is awesome. While " Wii Sports" tennis and bowling won't be much of a workout, the boxing is CRAZY!!! Try the skills breakdown especially the section where you have to duck and weave, I guarantee you will be feeling those obliques in the A.M. You can also try 20-30 minutes of the boxing rounds, that will burn some serious calories and it's a super fun way to do your cardio! Plus, you never have to leave your living room:)

Make Cardio Go By Faster!

1. Try interval training! Many things are great about interval training, you burn more calories in a shorter amount of time, you accelerate your results and intervals make the time seem to fly by. I like to use a 1:2 split, where your recovery is twice the time of your interval. For example, you can work really hard for :30 seconds and then recover for one minute.
2. Watch your favorite TV show! If your working out at home it's easy since you already have a TV or computer. Most gyms have TVs, mine for some strange reason only shows channels for CNN ESPN and whatever channel always runs Maury Povich, which is great and all, but sometimes I'd rather watch Gossip Girl. This is why I love to download shows to my ipod and for long runs, I'll watch a whole movie.
3. Get a great playlist! Nothing motivates you to workout like music! These are some of my latest must have workout songs.

• "Closer", Neo
• "Just Dance (Robots to Mars Mix)",Lady Gaga
• "Around the World/Harder Better Faster Stronger", Daft Punk
• " If I Were A Boy (Karmatronic Remix), Beyonce