Active Travel: Hit the Ground Running

By: Kristen Gunderson

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8 Fun Family Festivals

Support the local community and have fun with the whole family. Here are eight festivals across the U.S. that help you fit in your weekend workout and offer tons of activities and events for the rest of the gang.

Maine Lobster Festival

Rockland, Maine

The lobster crate race across the Atlantic’s icy waters has a more refreshing finish but you can also participate in the Sunday morning 10K or the kids’ one-mile fun run. Other events include cooking contests, arts and crafts, a parade, musical entertainment and all the lobster you can eat.

 

 

Georgia Peach Festival

Byron, Georgia

Honor Georgia’s peach growers at the Georgia Peach Festival. Sign up for the 5K road race then indulge in the world’s largest peach cobbler, with a side of peach ice cream of course. Weekend events include free concerts and a fireworks show.

 

 

Tawas Bay Triathlon Festival

Tawas Cities, Michigan

Celebrate the end of race season with a half-iron distance triathlon, then relax at the post-race beach party. Enjoy music, movies, Marshmallow roasting, beach volleyball and more.

Camp at the Oscoda KOA Family Campground

 

Hanover Harvest Festival

Hanover, Minnesota

Start your day with a 5K and a kids’ fun run. Want to be the next Hanover music sensation? Sign up for Hanover Idol. There are also games, contests, music, dancing, a kids’ activity park, a silent auction and a farmer’s market.

Camp at the Minneapolis Northwest KOA

 

New Belgium FIBArk Whitewater Festival

Salida, Colorado

Kayak clinics and competitions abound but don’t miss the skateboarding and mountain biking competitions, the hooligan race, the pancake breakfast, the carnival, the farmer’s market or the Boys and Girls Club recycled costume show.

Camp at Arkansas Headwater Recreation Area

 

Lone Star Triathlon Festival

Moody Gardens, Texas

After your triathlon relax on one of Galveston’s 32 miles of beaches, then explore Moody Gardens’ myriad attractions. Participants and their families can buy all-day passes for only $24–nearly half the regular price.

Camp in Galveston Island State Park

 

The Coastwise Mile

La Jolla, California

Introduce your children to racing at the Coastwise Mile. With three race categories for kids, and a Mutt Mile, this truly is a family event.

Camp at San Elijo State Beach

 

Healdsburg Wine Country Half Marathon

Healdsburg, California

Don’t forget your costume for this Halloween event. Celebrate your finish at the wine and music festival, and cheer for your family in the doggie costume parade and kids’ pumpkin run.

Camp at Liberty Glen on Lake Sonoma

 

 

 

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10 Places You Should Take Your Kids

Forget expensive theme parks: Take your family camping and see some of the most beautiful destinations in the U.S.

Yellowstone National Park, Wyoming

Established in 1872, Yellowstone is America’s oldest National Park. Take the kids to see Old Faithful then hop down to Grand Teton National Park. Camp at the West Entrance KOA»

 

 

Glacier National Park, Montana

Glacier’s 700 miles of trails offer hikers every opportunity to experience one of the most pristine places in the U.S. Stay at St. Mary Campground »

 

 

Badlands National Park, South Dakota

With 37 million year-old fossil beds, this pre-historic park will thrill the scientist in your family. The eroded pinnacles create an almost erie landscape with endless opportunities to explore. Stay at the White River KOA Campground»

 

Rocky Mountain National Park, Colorado

Adventurous families can plod to the top of 14,259-foot Long’s Peak but those who stick to the 8,000-foot valleys won’t miss out on breathtaking views of the Rockies. Aspenglen Campground»

 

 

Redwoods National Park, California

It’s impossible to know their grandeur until you stand beneath the redwoods. But that’s not all there is to see. Redwood National and State Parks extend from Northern California into Oregon with stunning views of the Pacific Ocean. Camp at the Crescent City Redwoods KOA»

 

Zion National Park, Utah

Best known for its rust-red slot canyons that glow in the sun’s rays, Zion’s massive canyon walls and georgeous waterfalls also impress. Hike or bike through the park, or take ranger-guided tours including a 2-hour night hike. Watchman Campground»

 

Grand Canyon, Arizona

Introduce your kids to one of the seven natural wonders of the world. Experience the Grand Canyon by hiking up top or go rafting down below. Camp at the North Rim Campground»

 

 

Death Valley, California

Tour 3.4 million acres of desert and mountains in Death Valley–the largest national park in the contiguous United States. Sitting 282 feet below sea level, it’s also the lowest, hottest and driest valley in the U.S. Camp at Furnace Creek»

 

Acadia National Park, Maine

Maine’s dramatic coastline sets the stage for Acadia National Park where visitors can hike and bike more than 120 miles of historic trails, and take ranger-guided boat tours. Stay at the Blackwoods Campground»

 

 

Ozark National Scenic Riverways

There are over 300 caves and springs to explore where two spring-fed rivers meet creating the Ozark Scenic Riverway. Explore the river in canoes, kayaks or inner tubes. Camp at Alley Springs Campground»

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How To Lose Belly Fat

• Spare Tire
• Love Handles
• Muffin Top
• Pot Belly

All somewhat comical terms for belly fat. Most people don’t like having that extra flab around their midsections, but we tend to just put up with it. There is much conflicting advice out there, and besides, we’ve failed in the past so there’s no guarantee we’ll succeed anyway.

Take heart, there is a truly effective strategy to lose belly fat, but you may have to loosen up some old preconceptions. Please note that in this article I am specifically talking about fat loss as opposed to overall weight loss (fat, muscle & water).

How To Lose Belly Fat – The Guide

The strategy involves both diet and exercise – nothing new there. However, it entails 2 unique ways of going about it.

The Diet – Become a Fat-Burner

Low-carbohydrate nutrition is the most-effective way of shedding pounds of fat from the body.

Why?

Basically, the body burns energy in the following order:

1. Carbohydrate (from food and stored glycogen)
2. Fat (from food and bodyfat)
3. Protein (from food and muscle tissue)

If you eat what most government guidelines recommend you eat, you are a carb-burner. It then becomes obvious that in order to become a fat-burner, you should remove the current primary energy source i.e. carbohydrate.

When you do this, your body takes a few days to flip a ‘metabolic switch’ and become a fat-burning machine. At that point, the fat you eat gets consumed first, and then you start burning away bodyfat as your primary source of energy. Obviously, you don’t therefore consume copious amounts of fat, and you don’t need to go zero carb to benefit. Anything under 100 grams of carbs a day is considered ‘low-carb’, but ideally under 60 grams would produce great results.

On low-fat diets (which by nature are high-carb diets), when your ‘food calories’ are gone, the body will burn a mixture of both fat and muscle tissue (protein). As muscle is ‘metabolically active’ — it burns calories all day long just by being there — losing it is a disaster for the dieter. Their metabolism will continually slow down over time.

This is one of the main reasons why low-fat diets very often produce temporary results: you lose weight for a while, but then it stops working (as your metabolism has crashed) and you pile it back on – and then some!

The Exercise

Loads and loads of cardio, right? Wrong.

Overdoing cardiovascular exercise will also put your body in a state where it breaks down lean muscle tissue (catabolism). So the question is, how do we complement our fat-burning nutritional strategy with fat-burning exercise.

It’s called ‘Interval Training’, or more specifically ‘High Intensity Interval Training’. The idea is to perform some sort of cardio in ‘fits and starts’ i.e. a period of lower intensity followed by a period of higher intensity.

Why?

Research shows that this type of work burns more fat than steady-state cardio, typically by about 50%. In fact, one study showed a 9 fold increase in fat loss for HIIT compared to low-medium intensity cardio.

Also, with respect to belly fat in particular, research has shown (though the reason is not clear at this time) that HIIT can produce more fat loss in this area than other parts of the body. An Australian study found that the HIIT group lost 3 times more fat and significantly more belly fat than the steady-state cardio group who actually exercised for twice as long!

The even better news is that HIIT need only be performed for 10-20 minutes at a time.

Hopefully you can see that these unique approaches to diet and nutrition will work synergistically to produce truly effective fat-loss:

1. Get your body to burn fat for energy.
2. Then add exercise that will utilize the most fat possible.

There’s obviously more to talk about on this topic, but a single post doesn’t permit me to get into it all. I hope you enjoyed it and if nothing else, you feel inspired to find any weight-loss program that you feel you can work with to bring permanent results.

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South Beach Diet

Definition

The South Beach diet is a three-phase, carbohydrate-restrictive diet. It emphasizes foods that are low on the glycemic index (GI) and low in saturated fat, such as lean meats, vegetables, cheeses, nuts, and eggs. Unlike other carbohydrate-restrictive diets, such as the Atkins and Zone diets, the South Beach diet promotes "good" carbohydrates, such as whole grains and fruit.

Origins

The creator of the South Beach diet, Dr. Arthur Agatston, is considered a leading cardiologist and is the director of the Mount Sinai Cardiac Prevention Center in Miami Beach. Originally, he had intended to design an eating plan to improve the cholesterol and insulin levels of his patients. However, Dr. Agatston soon discovered that his patients also lost weight on his plan. After further research, he approached Marie Almon, R.D., chief clinical dietician at the hospital, to help develop the eating plan into an effective diet. The results became the South Beach diet. Having sold more than a million copies since its publication in April 2003, The South Beach Diet book has remained on the New York Times bestseller list for over a year.

Benefits

The primary benefit of the South Beach diet is considered by many to be its initial rapid and significant weight loss—8–13 lb (4–6 kg) in the first two weeks. After the first two weeks, weight loss continues at a slower rate, averaging 1–2 lb (0.4–1 kg) weekly. In addition to weight loss, the diet reduces cholesterol and insulin levels, thus reducing the risks of diabetes and heart disease. It is claimed that the diet is easy to follow because it is designed to eliminate cravings and has more flexible food options after the first two weeks.

Description

In his book, The South Beach Diet, Dr. Agatston states that "this diet is not low-carb. Nor is it low-fat." Instead, the diet focuses on eating the "good" carbohydrates (fruits, vegetables, and whole grains) and "good" fats (olive oil and nuts) rather than eliminating them from the diet entirely.

Dr. Agatston based the core of his dietary plan around the glycemic index –the increase in blood sugar levels by foods containing carbohydrates during a set amount of time.

After consumption, food is metabolized into sugars and promotes the release of the hormone insulin. When the blood contains excess sugar, insulin removes it from the blood stream by storing it in cells, including fat cells. High-glycemic carbohydrates (greater than 70 GI) are metabolized rapidly, which causes elevated insulin production. High levels of insulin result in more blood sugar being stored as fat, thus causing weight gain. This pattern induces craving for more carbohydrates, thus leading to the consumption of more high-GI foods. Low to moderate-GI foods, however, raise insulin levels more slowly and sugars are metabolized more effectively, thus reducing the amount of blood sugar stored as fat. Cravings for more food is reduced. In addition, by eating these low-GI foods, the risk of insulin resistance that can lead to atherosclerosis and diabetes is reduced. As such, Dr. Agatston designed the South Beach diet to promote foods low on the GI and eliminate the body’s craving for high-GI foods.

The South Beach diet consists of three phases. Phase one is the strictest part of the diet and lasts for two weeks. The purpose of Phase one is to banish the dieter’s cravings for high-GI foods such as bread, rice, potatoes, pasta, and sugar. Alcohol, fruits, cereal, and such vegetables as carrots and corn are also restricted during Phase one. Instead, protein-rich foods are emphasized, such as lean meat, fish, eggs, cheese, nuts, and vegetables. Coffee and tea are also allowed. Three regular-sized meals are eaten each day, supplemented by mid-morning and mid-afternoon snacks as well as dessert. During this period, the body chemistry will change dramatically until cravings for high-GI foods are eliminated and insulin resistance is improved/lowered. In addition, rapid weight loss is typically experienced.

Phase two reintroduces several of the restricted foods and encourages eating from all the dietary food groups, the expected result being that the body will neither crave high-GI foods nor store food as excess fat to the same degree. Such high-fiber carbohydrates as whole-wheat pasta and bread and most fruits are now permitted. Moderation remains the key to success for this phase and low-GI foods are strongly encouraged. Phase two continues until the dieter reaches his or her ideal weight, ideally averaging a loss of one to two pounds per week.

Phase three, the ultimate goal, focuses solely on weight maintenance. Having reached the ideal weight, the dieter now makes the changed eating habits a lifestyle from this point forward. Basic dietary techniques are still maintained. Only the high-GI foods and "bad" fats from the previous two phases continue to be restricted. Altered body chemistry will promote long-term cardiovascular health and reduce the risk of diabetes. Should weight gain occur, Phase one of South Beach diet is reintroduced until the weight goal is achieved.

Preparations

There are no initial preparations required for the South Beach diet. However, as with most diets, it is wise to consult with a physician beforehand. Blood testing for insulin, glucose, and cholesterol levels is suggested. It is strongly recommended that dieters taking medications for medical conditions such as heart disease consult a physician before going on the South Beach diet. Similarly, diabetics on insulin or other medications are advised to have a doctor monitor their blood sugar regularly and determine if they are at risk of kidney impairment while on the diet. It is also recommended that a registered dietitian be consulted to determine the dietary needs of certain medical conditions, such as pregnancy.

Precautions

The South Beach diet is not recommended for people suffering from or at risk of kidney problems. The diet’s high protein content can place increased strain on the kidneys, possibly causing long-term damage as well as kidney stones and bone loss. Additionally, the possibility of ketosis-induced dehydration during Phase one can increase the risk of further kidney impairment. Dehydration occurs when the body experiences water loss with accompanying loss of important blood salts like potassium and sodium. Ketosis occurs when carbohydrates are not available and the body burns an excessive amount of fat, during which some ketones, or fat fragments, are excreted. The restrictive nature of Phase one may also induce mineral and vitamin deficiencies. Remaining in Phase one of the diet for longer than two weeks greatly increases the risk of losing bone and muscle mass. Dieters should remain in Phase one for no longer than three or four weeks.

Some nutrition professionals contend that the South Beach diet menus provided in the book lack important nutritional information and detailed portion sizes as well as specific substitutes for foods the dieter cannot or will not eat. They claim that these aspects, combined with the restrictive nature of the diet, can make sticking with the South Beach diet on a long-term basis difficult for some people. Also, they assert that the diet does not emphasize an exercise regimen and that exercise is vitally important to avoid the loss of muscle and bone mass, especially during Phase one of the diet.

Side Effects

Despite Dr. Agatston’s claims to the contrary, the South Beach diet is both a low carbohydrate and a low fat diet. For this reason, one main concern regarding the diet is the risk of ketosis, especially during Phase one. Ketosis can cause such symptoms as dehydration, dizziness, heart palpitations, fatigue, lightheadedness, and irritability. Hypoglycemia, low blood sugar, headaches, and excessive fluid loss are also commonly associated with this diet. Cramping and tired muscles can be incited by salt depletion. Kidney functions can be impaired, possibly leading to serious health issues. Kidney function can be further impaired by the diet’s high protein requirements. These side effects typically lessen or fade at the beginning of Phase two, when a more balanced diet is undertaken.

Research & General Acceptance

Unlike the majority of low-carbohydrate diets, the medical community generally accepts the South Beach diet. The South Beach diet contains all the major food groups, promotes ingestion of "good" fats for maintaining heart health, and is flexible enough to accommodate most dietary needs.

However, many clinicians and dietitians agree that the rapid initial weight loss results mostly from water loss. Much of this weight can return once the dieter rehydrates.

Another important criticism by medical and nutritional professionals is the lack of evidence to support Dr. Agatston’s claims connecting the consumption of low-GI foods and weight loss. They assert that as of the early 2000s, there is no scientific proof that eating low-GI foods will have any more weight loss effect than eating a normal, calorie-reduced diet that includes carbohydrates; that Dr. Agatston also fails to take into account the interaction of different foods when eaten together, which can dramatically alter glucose metabolism; and that this failure means that utilizing the Glycemic Index as a gauge for what foods to eat is not only confusing but also slightly misleading.

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Why Are There So Many Fat Loss Products To Choose From?

looking for the perfect fat loss products can be a bit overwhelming.
 
After all, there are hundreds of products to choose from.. If only
there was one product that was guaranteed to work for you.
 
This brings up the question of why there are so many products to
choose from anyway.

The reason for this is because everyone’s body is different. 
Your body is going to react to fat loss products different than
other people’s body. 

The main objective is to burn fat and as soon as you have a better understanding
of how your body works, you will be able to do just that.

When looking at the various products on the market, you have to
understand that each is designed to satisfy specific customers. 
Although each product is going to assist you in losing weight,
each has its unique qualities and features to do this. 
It also boils down to personal preference of what approach
you want to take.

If you are looking to gain muscle, there are products geared
toward helping you lose weight and gain muscle.  If you have no
problem taking stimulants, there are several products that will
help you burn fat with the assistance of ephedra or caffeine.  

Another direction you can opt to go is with fat blockers. 
The great thing about fat blockers is that they increase the
solubility of fat giving you the opportunity to shed those pounds..

The list of methods you can approach to lose weight  can go on forever. 
There are carb blockers, appetite suppressants, muscle building products and many more.
All of the fat loss products are aimed at satisfying the needs of each individual customer,
which is precisely why there are so many products to choose from.  Before you begin purchasing
products, it is best you understand your body and how it works first.

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Starting an Exercise Program for Better Health

We are all well aware of the importance of exercise. Studies
constantly come out showing that exercise can reverse many
serious health problems and increase our longevity. Americans
spend more on health and exercise equipment than any other
country. Yet few of us follow through on an exercise regime. The
main reason for this is time. It can be hard to find time in a
busy schedule to include an hour or more at the gym. By starting
with a manageable schedule and choosing something you enjoy, you
can begin an exercise program and stick with it.

Be sure to see your doctor before you begin your new exercise
program, especially if you have not been active in a long time.

Start Small

Begin your exercise regime slowly. Jumping in too fast can lead
to injury which will definitely decrease your desire to stick
with it. Do not expect too much too fast. Start out with small
goals that you can measure.

Choose a small amount of time each day such as 10 minutes and
schedule it into your daily routine. Do not let exercise to be
the thing that gets cut out of your schedule when you get busier.
Think of it as a regular part of your daily duties such as
brushing your hair or flossing your teeth.

Before you begin, remember to do some warm-up exercises. Warming
up prepares your muscles for the exercise and helps to prevent
injury. Do about 5 to 10 minutes of jumping jacks or a slow jog.
If at any time during your exercise you begin to feel pain, just
stop. If you keep going it could lead to injury. Drink plenty of
water before you start and have an extra glass if it’s a hot day.
Don’t exercise on an empty stomach especially if you do your
routine first thing in the morning.

Make It Enjoyable

The most important thing you can do when starting an exercise
regime is to choose something that you enjoy. If you have always
wanted to learn to dance, sign up for dance lessons. Take a
beginner aerobics course at a gym or join a tennis league. Aim
for about 30 minutes of physical activity per day.

One of the best exercises for the beginner is walking. You can
easily adjust the intensity and length of your workout, and
increase both as you become more fit. It can be done at any time
that best fits into your day. Studies have shown that walking can
combat health problems such as diabetes, high cholesterol and
high blood pressure.

Exercising can be especially valuable for women in combating bone
loss which comes with age. As women get older they begin to lose
about 1% of their bone mass per year. Following menopause it
increases to 3% per year. Weight bearing exercise stimulates the
bone to make new bone cells.

To enjoy the health benefits of exercise you have to make it part
of your daily routine. Start by doing something you enjoy or even
began with walking. Schedule exercise into your daily routine and
do a little each day. Before you know it you will be healthier
than ever before!

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24 Hour Fitness

24 Hour Fitness is the world’s largest (by memberships) privately owned and operated fitness center chain, and 3rd in number of clubs behind Gold’s Gym and Fitness First of the UK. It currently has 425 clubs in the U.S.A. The company’s corporate office is located in Carlsbad, California. The operations’ headquarters is in San Ramon, California in the Bay area. 24 Hour Fitness has over 19,000 employees. The founder is Mark S. Mastrov and current CEO is Carl Liebert III. 24 Hour Fitness is currently a subsidiary of the private equity firm Forstmann Little & Company, since its acquisition in a $1.6 billion leveraged buyout in 2005.

Current Operations

24 Hour Fitness has about 3 million members and nearly 400 clubs in 16 states, and over 20 clubs in five Asian countries. Besides the USA, it has centers in Asia (Singapore, Hong Kong, Taipei and Taichung in Taiwan, Beijing and Shanghai in China, and Kuala Lumpur, Malaysia) through its wholly owned subsidiary California Fitness. Its European clubs closed in the early 2000s. Its major competitors in the US are Anytime Fitness, Bally’s, Gold’s Gym, and LA Fitness . Its main competitors in Asia are also the same, plus the Fitness First Chain of Australia.

Its rapidly expanding affiliate California Wow Xperience (CEO is a former Cali Fitness executive), is a California Fitness offshoot, has member swap agreements with both chains, and runs 15 gyms located in Seoul and Daegu, Korea (4) and Bangkok, Chiang Mai and Pattaya, Thailand, including one female only club(10). In Asia, its major chain competitors are Fitness First and Gold’s Gym.

24 Hour Fitness plans to have more than 1000 clubs in the next five years. With sponsorships with various celebrities and athletes such as Jackie Chan, Lance Armstrong, Shaquille O’Neal, And Andre Agassi.

The call center for 24 Hour Fitness is run by NARS (National Asset Recovery Services, Inc.), with 24 Hour Fitness Member Services being in the Republic of Panama. Collections services were once handled by Alliance One up until March 2008, when NARS took over collections for 24 Hour Fitness. The NARS collections department is out of Montego Bay, Jamaica.

There are more than 300 locations nationwide, and these popular clubs are known for being open 24 hours/day. Most clubs offer just about all the amenities you could want, including cardio machines, weightlifting equipment, and group fitness classes. However, they vary from location to location. There are four types of 24-hour fitness clubs:

Active: Includes free weights, machines, cardio and may include group exercise.

Sport: May include all of the above and may also include basketball, whirlpool and heated pools.

Super-Sport: May include all of the above and may also include massage, sauna, and steam room.

Ultra-Sport: May include all of the above and may also include day spa, racquetball courts, and Executive locker rooms.
 

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Hiking the Appalachian Trail – Following a Dream

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