Spring Break, kids are home, it's warm outside, vacations planned, too much to do, to little time = bye, bye workouts.  Then again, maybe not!  After all, what is the most important aspect of achieving your health and fitness goals; consistency!  Here are a few tips and workouts from personal trainer, Shauna Treseder, that will help keep you on track.

Tip #1  If you're staying in town, keep your personal training appointments. The accountability and individualized programming trainers provide will keep you on track.  If your kids are out of school, reschedule your appointments during childcare hours.

Monday through Friday: 9:00am to 12:00pm

Tuesday: 4:30pm to 6:30pm

Thursday: 4:30pm to 6:30pm

Saturday: 11:00am to 2:00pm

Tip #2  Complete a body-weight workout in the sands of whatever beach you are vacationing on (lucky:)! The sand provides an unstable surface which will challenge your nervous system, as well as add resistance as you sink into the sand.  Side note: A warm up is necessary, even in the heat, to increase blood flow and oxygen to the muscles. This increases flexibility, decreases injury, and decreases fatigue. Increase hydration when working out in the heat/sun. 

Example workout:

1) High knee run 30 seconds

2) Butt Kicks 30 seconds

3) Squat jumps 10-20 reps

4) Backwards run 30 seconds

5) Lateral Shuffle 30 seconds each side

6) Rest 60 seconds and repeat 2 more times!

Tip #3  Complete a body-weight workout at the park!  The park can present many obstacles and equipment for a fun workout while the kids play. Who knows, you might inspire other parents to do the same!  Here is a fun workout from my outdoor bootcamp last summer that only utilizes a hill. 

After warming up:

Start at the top of the hill, side shuffle down and back 4 times.  End at the top of the hill.

Plank walk down the hill, lunge up the hill 3 times.  End at the top of the hill.

Complete 10 pushups, then walk down the hill and back pedal up the hill.  Repeat 2-3 times.

Complete 15 superwomen holds, then walk down the hill and squat jump (or squat then take a big step forward) up the hill.  Repeat 2-3 times.

Tip #4 Don't forget that walking is a wonderful way to exercise.  If you're on vacation, walk around to see the sights and explore.  If you are staying local, try walking the farmer's markets, hiking, or biking in the beautiful NorthWest! 

Your health and fitness goals don't have to be sidetracked because of vacations or kids home from school.  Think outside the box and you will find success!  Have a wonderful Spring Break and don't forget about our 6 week Makeover Challenge starting on April 6th!        

Shauna Treseder