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5 Fitness Travel Tips

On your way out? Feeling a little bit anxious about leaving your Greenville Gym routine? Worry not. Here’s 5 travel tips to keep your waistline happy.

  1. Hydrate. Thirst often inaccurately manifests as hunger. If you’ve been eating enough (or too much) and hunger is still creeping in, think water. Proper hydration also helps to fight travel-related fatigue.
  2. Skip the 3 S’s: snacks, soda, and sugar. When you’re on the go, it can be tough to eat well. We know that. To keep things healthy say no to soda (even diet, because yuck), snacks (the sugar-dense ones), and sugar (the processed stuff found in your favorite candy bar). If you are thirsty, drink water. If you are hungry and need a snack, opt for a low-carb, high-protein snack, such as nuts. If you want something sugary, opt for natural fruits or dry fruits.
  3. Stand up and stretch. Sitting for long periods of time does you no good. Your posture is compromised. Lower back pain can start up. Plus, it can create restlessness, followed by anxiety. If you find yourself sitting around, get up and walk around a little bit to keep your muscles supple and your mind at ease. Do some light stretching. If standing and moving around isn’t an option, you can still do seated or chair exercises to loosen up and get the blood flowing. If flying for long periods of time, get up and walk the length of the plane every hour or two.
  4. Yoga. Missing out on your Greenville yoga routine? No problem. Try yoga online. There are plenty of online yoga resources out there featuring travel-friendly options and practice quickies for when you’re running short on time.
  5. Pick protein. Because it keeps the pounds off. Period. Choose snacks that are high in protein, but low in carbs (nuts, hard-boiled eggs, beef jerky, etc.). Choose meal options that are protein-packed (lean meats, eggs, beans, and greens). But don’t forget, you do need carbs for energy! Just try to keep you carb choices clean. Legumes, low glycemic fruits, and vegetables, are your best options.

When you are away, don’t undo all that hard work you’ve put in at the Greenville athletic club. Don’t be obsessive about it, but don’t be too loose about it either. Keep moving. Keep eating well. Keep as close to routine as possible, but also leave room for flexibility (and dessert…because YOLO!).

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The 30/30 Rule

According to health and fitness guru, Tim Ferriss, one of the most effective ways you can promote weight loss is via the consumption of a protein-rich breakfast. Within 30 minutes of rising, it is highly advised that you consume at least 30g of protein (such as 3 eggs or a protein shake). This amount of protein has been proven to boost the metabolism and ward off potential cravings during the day. This breakfast, as opposed to a high-fat or high-carb breakfast, has proven way more successful in promoting fat loss and keeping the fat off.

It’s so simple. Just rise and within 30 minutes consume a breakfast fortified with 30g of protein. Hence, 30/30. Then, go work it at the Pivotal Fitness Greenville gym.

If you don’t have the time to prepare a complicated protein-rich breakfast, bring out the blender. Here’s a simple protein shake recipe of sustenance (inspired by Tim Ferriss) to support your activities throughout the day at the Pivotal Fitness Greenville gym.

  • 24 oz (3 cups) 2% or whole organic milk. Note: Use almond or soy milk if dairy free.
  • 30 g whey protein isolate (chocolate tends to work best). Note: Use rice protein if you’re lactose intolerant.
  • 1 banana
  • 3 heaping tbsp almond butter with no added sugar, maltodextrin, or syrups (preferably organic).
  • 5 ice cubes

Caloric and protein profile with 2% milk (approximate): 970 cal, 75 g protein.

Protein shakes are an acceptable meal replacement, especially for breakfast. Don’t, however, make a habit of replacing a lot of your meals with protein shakes, as you will miss out on the benefits of whole foods. Also, remember that protein has dehydrating properties. So, be sure to drink plenty of water when you are playing with protein shakes. Lastly, be careful with these protein dense shakes. If you aren’t a bodybuilder or elite athlete, you could very well overdo it, exceeding the amount of daily protein you actually need and thus, the amount of calories you actually need, resulting in unintentional weight gain.

Remember: All things in moderation. If you want my advice, just stick to these protein dynamos as occasional breakfast alternatives.

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11 Reasons to Do Pilates

  1. Get stronger. Develop greater overall strength, especially in the core.
  2. Fire up your core. Challenge and sculpt your midsection by working the deep core muscles of the body.
  3. Be comfortable. Most of the movements are gentle and are performed in a seated or supine (reclining) position. The impact is low and the weight bearing materials are minimal making this form of exercise incredibly safe and supportive. Plus, there are many modifications for the practice allowing you to work where you are at and slowly build the intensity. Due to its accessibly, Pilates is a great tool for physical therapy.
  4. Improve balance. Enhancing your abdominal strength and building deep core support will strongly benefit your ability to balance.
  5. Increase body awareness. Become more connected in mind and body.
  6. Move with greater ease. Re-train the body to maintain proper alignment to move more safely and efficiently – a great tool for injury recovery, sports and Greenville gym performance, proper posture, and overall health and fitness.
  7. Achieve body symmetry. Correct muscular imbalances and remove blockages i.e. tight shoulders, hips, hammies, etc.
  8. Pain relief. Do Pilates to find relief from certain types of back pain. Many people use Pilates to actually manage the symptoms of their back pain. For some, it has proven incredibly effective.
  9. Reduce your risk of injury. Creating a body of equal flexibility and strength strongly reduces your risk for injury while you’re working it hard at the Pivotal Fitness Greenville gym.
  10. Boost your game. Enhance your sports performance and your Greenville gym activity as a result of all the benefits Pilates will provide you, including greater agility, strength, balance, concentration, and flexibility. This is why many professional athletes turn to Pilates. It is a great preventative tool and also, great for overall mind and body enhancement.
  11. Learn to breathe. Pilates will teach you how to develop more efficient breathing. Each movement is connected with the breath, thereby enhancing mind-body unification and flowing, unforced movements. Also, breathing reduces stress and refreshes the mind and body.
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Fitness Trend: Zumba

Staying in shape doesn’t have to be all work and no play! The latest craze sweeping the nation (including your favorite South Carolina gym) is Zumba. And it’s as fun to perform as it sounds.

Zumba® is an aerobic exercise set that blends Latin dance moves with invigorating music—from salsa to reggae to hip-hop. There’s even some belly-dancing thrown in, so you can feel sexy while toning your core. It’s a high-energy workout that effectively targets your total body. And it’s not just about staying active and burning calories — it’s a self-described dance-fitness party.

The “party” comes into play when you mix dancing with socializing and having fun at the gym. Participants quickly become addicted to the fun form of fitness, and those who come back frequently to classes quickly become a close-knit community. Once you shake your stuff with fellow Greenville gym members, they’re simply going to feel more like friends. Sometimes you come to the gym to focus and get down to serious business. But when you come to Zumba classes, it’s all about enjoying yourself and letting loose.

At Pivotal Fitness’ Greenville health club, we’re offering trainer-led Zumba classes throughout the month of March. Check the latest schedule to learn when classes take place and which of your favorite instructors is leading them. Trust us: once, you’ve tried it once, you won’t want to miss a single session.

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More Than Exercise: Extra Gym Perks

At the Pivotal Fitness Greenville health club, we believe that targeting your best health means more than just working out. While exercise is an important part of any routine, you can get the most out of your Greenville gym membership by establishing a lifestyle that supports a strong mind and body in every aspect.

Aside from exercise, here are other ways joining our gym in Greenville can build you up:

1) Support. Pivotal Fitness’ Greenville fitness center is comprised of individuals who want to help you meet your gym goals. We are always willing to help you learn about our services or answer general health questions. From personal trainers to class leaders to all of the staff who contribute to our gym’s efficiency, you can rely on our support as a valued member.

2) Routine. When you start coming by the gym on a regular basis—for example, the same time every day, the same days of the week or the same weekly classes—you establish a routine. Routines keep you calm and motivated in an otherwise chaotic schedule. You can plan your week around fixed appointments and never stress about making time for fitness. Routines get easier the more you do them, so just stick with a consistent plan and you’ll be benefiting from the perks of regular gym visits in no time.

3) Community. Pivotal Fitness personnel aren’t the only ones who can contribute to your success. When you take classes and participate in gym activities, you begin to form bonds with fellow gym-goers. Whether you meet other moms and dads at KidZONE or make friends with fellow yoga participants, the more you come to the gym, the more you establish a community who understand and share your goals.

Another key aspect to total wellness is eating right. Check back for upcoming blog posts dedicated to nutrition, vitamins and supplements.

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