5 Tips to Make Your Summer Travel Plans Your Fittest Ones Yet

Summer travel season is officially in full swing and I wanted to share some vacation and travel tips with you to keep your fitness and workout routines humming.

When traveling for work, I find a quick workout to be a great way to focus my mind, get my energy levels up and destress from the various modes of transportation.

When it comes to vacations, I may be one of those rare people who really look forward to having the time to focus in on my fitness. Vacations are in my opinion the perfect time to re-incorporate working out into your daily routine. Like many professionals, my daily routine can be pretty overwhelming, leaving me crunched on time to get in my workouts. Thus, when on vacation I take all the time in the world to do my dream workouts (whether that’s extra stretching, long yoga sessions, or killer 2 hour gym sessions).

An important takeaway for vacation and travel workouts is to emphasize routines and activities that you enjoy and/or make you feel good (or are at least good for you - because those will make you feel good in the end).

Here are a few tips on how to make your next travel plans your fittest ones yet

1.) Morning Yoga/Stretching: If you’re like me, you might always have the best of intentions to wake-up earlier in the morning to do a little yoga or stretching but the time crunch of getting into work, kids, eating or sleeping more gets in the way. While on vacation I like to leave my mornings open so I can leisurely wake-up and either do a 10 to 30 minute yoga routine or a stretching session. The app Daily Yoga or on YouTube - YogaTX are good yoga options. 

And here are two stretching series I designed: Sitting Stretch Series and Standing Stretch Series

2.) Runs: As a former competitive runner turned recreational runner, I love exploring my vacation or travel locale with a run. The two apps I use most frequently to track and guide my runs are MapMyRun and Nike Run Club. A cool feature of these apps is they can actually provide suggested routes right in the app for your current location. It’s also always a good idea to check with your front desk or check local running sites on the dos and don’ts of running in your area: for instance best times, safe neighborhoods, and proper footwear and attire.

3.) Best Travel Equipment: I will occasionally bring some equipment with me. A pack of resistance bands or my TRX cables. Both are great because they are pretty small to travel with and not too heavy. Plus, they make it easier to do pull movements and are also a source of resistance for workout moves. I’ll also travel with a small jump rope (my rope of choice)

4.) Workouts!: And of course these tips wouldn’t be complete unless I gave you a few JKF Fitness & Health custom designed workouts. Try my newest Travel workout which has its own accompanying video: 

And here’s a breakdown of all of the moves:

1. Jump Rope - 2 mins

2. High Knees - 45 seconds

2. Butt Kicks - 45 seconds

4. Jumping Jacks - 45 seconds

5. Speed Walkouts - 45 seconds

6. Bulgarian Split Squats - 20 each leg

7. Forward and Back Dive Push-ups - 10 reps

8. Jump Squats - 30 reps

9. Heel Touch Sit-ups - 30 reps

10. Close Hand Push-ups - 20 reps

11. Bent Over Row (Cable or Resistance Band) - 20 reps

12.Push-ups - 20 reps

13. Bent Over Row (Cable or Resistance Band) - 20 reps

14. Wide Hand Push-ups - 20 reps

15. Bent Over Row (Cable or Resistance Band) - 20 reps

16. Pilates Teaser Series (3 moves, (1) legs held up and out, upper body and arms back and sit-up to reach toes, (2) Sitting almost upright with arms extended above head, lower and lift legs, (3) V-up motion - 10 reps of each move

17. Jump Rope - 2 mins

Additional Workouts:

•Original JKF Fitness & Health Travel Workout

•JKF Fitness & Health Home Workout Routine

5.) Final Takeaways: Take advantage of the facilities at which you’re staying. If they have a gym or offer classes or running groups, be sure to check them out. Keep it rolling when you get home. Tried out some of the suggested routines above? Start tracking your progress with an app like FitNotes to see how you’re improving with reps, time, weight or resistance level. For instance, I’m challenging myself with some great pull-up and push-up challenges at the moment. I superset 15 pull-ups to 25 push-ups and see how many times I can go through in the shortest time possible. And lastly, be flexible. As my sister reminds me constantly, never let perfect be the enemy of done. If you crunched on time, sometimes the best thing to do is just a quick 20 minutes of cardio, or a 10 minute cross-training session, or a short stretch sequence. The important thing for your long term health and fitness goals is to get in those quality “active” minutes for your weekly total. Remember the CDC recommends 150 minutes of moderate intensity activity or 75 mins of intense activity a week to be healthy.

 

Favorite Treadmill Workouts

If you’re looking more like Homer on the treadmill these days it might be time to give one of my favorite workouts a try. I much prefer running outdoors, but when weather conditions are not to my liking it’s to the trusty old treadmill I head.

Workout #1 was actually featured on Brit + Co so you know it’s a good one 😏

1. It’s an interval routine (HIIT) and works best when you can program in 2 speeds for your sprint and recovery.

I start with about 2 minutes of casual jogging.

• Then it’s a 45 second sprint (mine is about 12 to 13 mph)

• Then 30 second active recovery (mine is about 6.0 mph)

I repeat that sequence for about 8 to 10 sprints. (Note you can increase or decrease the sprint and recovery paces to be able complete the 8 to 10 sets).

Then cool down for about 3 minutes around 7.0 mph.

2.) My other favorite thing to do on treadmills is pace runs with an incline. As a former sprinter it’s good work for me to get on a treadmill and kind of be forced to stay at a pace for an extended distance. These type of workouts have been great in conditioning my body to run longer distances are more event splits. The target time for this workout is 10 to 15 minutes. Heads up, like race time, this workout is a sprint from the start.

(Note: To gauge the speed you should be at, work from your current fastest mile time. To start the run look to add somewhere between one minute to 90 seconds to that time.)

• I go out at about 6:40 mile pace with a 2.0/2.5 incline - maintain for ½ mile.

• Increase the pace to about 6:30 mile pace and drop the incline to 1.5 - maintain for ¼ mile

• Decrease pace by 10 to 15 seconds and take incline back to 2.0 - maintain for ¼ mile

• Increase pace by 15 to 20 seconds and drop incline to 1.0 - maintain for ¼ mile

• Decrease pace by 5 to 10 seconds, increase incline to 1.5 - maintain for ¼ mile

• Increase pace by 10 to 15 seconds, drop incline to 1.0 - maintain for ¼ mile

• Increase pace by 10 to 15 seconds, drop incline to 0.5 - maintain for ¼ mile

• Increase pace by 5 to 10 seconds, drop incline to 0 - maintain for ½ mile (the sprint to the finish, can increase pace additionally as you see fit)

• Cool down jog for 2 minutes around 5.0 mph pace

And there you have it - two great treadmill workouts to try on your own. Just don't be like these epic fails on the treadmill . . . . 

Stretching is . . . fundamental?

Stretching puts a smile on your face

The question of whether you should stretch seems pretty settled when you consult most fitness professionals and doctors. But a google deep dive will bring up more conflicting information than you might expect. 

So where do I stand, er sit, on stretching? I’m a big proponent of stretching and it’s a huge part of my wellness routine when I’m not being bad and skimping out on my post workout regimen (as quoted in this Bustle feature). Anecdotally, I attribute proper stretching to a broad range of my athletic accomplishments and current capabilities. Plus, I have seen tangible improvements in workouts and well-being in my clients who stretch (I stretch them myself to ensure they do it). 

Studies have shown that the major benefit of stretching is maintaining or increasing range of motion through a joint. Is that it? What about injury prevention and improved performance? Well the science is a little more undecided on those two things, with some studies showing gains and improvements, others none and even a few showing adverse effects. Where does that leave you and what you should do? Here are my takeaways for what is most commonly accepted and administered to athletes today.

• A pre-workout, race or game routine should include a cardiovascular component to warm the body up and get blood flowing, followed by a sequence of dynamic exercises to prime and stretch the range of motions used in competition. (Keep an eye out for our upcoming “Dynamic” warm-up video, a great go to guide on how to prime yourself for a competitive event or intense workout) 

 

• Following a race, game, competition or workout it’s then prescribed to do a cool down cardiovascular routine to re-warm-up the body, get blood flowing and slowly stretch back out tightened muscles. During a strenuous activity muscle fibers can become overly contracted. If not properly stretched and smoothed the fibers can be more prone to pulls, tears and a shortening of their range of motion. That’s where a good full body static stretch routine performed while the body is still warm from your cool down can be most beneficial, because your muscles are most receptive at that point. 

In the two videos below you’ll see full body routines that utilize static self-stretching and isometric stretching, one routine standing and the other on the ground. The routines are designed to be performed post-workout while the body and muscles are still warm. When holding the stretches for approximately 30 seconds each, the routines run between 10 to 15 minutes.







There are four commonly referenced stretching methods: Static, Ballistic, Proprioceptive Neuromuscular Facilitation (PNF) and Dynamic. For the purposes of this post I’m going to focus in on static. Static stretching is further divided into three subcategories (1. Slow and steady with a partner aka “passive”, 2. slow and steady by one’s self aka “self-stretching”, and 3. slow and constant with/against an object aka “isometric”).

A visual to bring together the need and benefits of stretching is to think about having a full long stride length during a sprint. That long stride requires a range of motion through multiple joints, like the ankle, knee, hip and back. As you fatigue during a sprint, your muscles tighten, shortening your stride. This decrease in range of motion coupled with the energy depletion and accumulation of muscle contraction waste products, decrease the power, speed and length of your stride forcing you to slow down. Even after you stop, your muscles remain stressed and overly contracted. A proper cardiovascular and post workout stretch routine addresses these issues.

Make Your Summer Body Your Year Round Body

What does it take to make a difference? How long must you do something before it can result in tangible change?

These are questions that perplex many when on the precipice of change. Especially when it comes to our bodies. In a society of immediate gratification, with miracle pills and creams promising instant beauty and happiness, the thought of sustained and committed work can seem not worthwhile. But living your life in a best version of yourself, is something to strive for.

So how much time to make that change? After almost a decade of working with people trying to make that tangible change in their lives, I’ve decided on 4 weeks or if you’re willing to add on the extra 2 to 3 days, 1 month, to jump start a new body. To be honest, I’m still a little uncomfortable with the mass media packaging of the idea of 4 weeks to your Summer Body. My current physical state is the result of almost two decades of non-stop training. Despite injuries (including 4 surgeries over that time), I’ve probably taken no more than 3 or 4 weeks off from training/working out. Meaning I know it takes work and for me, I actually like the work.

But this post isn’t about me, per-say. It’s about the inspiration I’ve gained from my clients over the last decade. Clients who made the difficult first steps in coming to me for help and then committing to give me 2 to 3 hours of their time a week for a month, or sometimes longer. There is one client whose inspiring path I would like to share, especially since for the first time we’ve tracked our progress together through photos, and her name is Emily.

Emily’s interest in my services had been piqued through emails and friends, and so, heading into the summer of 2015, she decided it was time to “grab the bull by the horns”. She signed up for the summer body program.

As she told other prospective clients, working with John is worth it, though getting through the first couple of workouts, or weeks can be hard and painful. The important thing is to stick with it. Emily has stuck with it, continuing her program for over a year now. Starting with just 2 sessions a week she has scaled the program up and down to fit her busy schedule and budget. Once she had made working out a part of her weekly routine, she started fully incorporating healthy eating into her program.



From trying out nutrient rich salad recipes from me to using meal delivery companies, Emily found a way to eat that made her feel good and look good.

In terms of the workouts, Emily was apt to take full advantage of my varied training background. When grilled about what style of training I specialize in, Emily pondered and replied, it’s really a nice mix of a lot of things. From body weight exercises, to running, to machines, to TRX, to pilates, it’s a mix of exercises best designed to get her the results she wants. And the results have been great.

My super awesome client and friend @emily_of_sp crushing a workout at our favorite #training spot in #bushwick This #superset of #dips #stepover crosses #pullups plus her great attitude is why she has seen amazing results. #fitness #summerbody #nycfit

A video posted by John Ford (@jkffitness) on Jun 16, 2016 at 12:29pm PDT

We’ve never focused too much on a weight number, it’s been more about what she’s capable of doing in the gym and how she feels. By training for performance, she’s benefited from the improvements necessary to allow her to run more, stretch further and lift heavier. All things that result in you having a pretty kick-ass body and feeling great about what you can accomplish with said body.

So why not give 4 weeks a try? There’s no reason your summer body can’t be your year round body.

Introducing Cooking Shirtless with John - The Man Salad

Cooking Shirtless with John

The Man Salad - Eats Like a Meal

I’m really excited to introduce everyone to the man salad video and through association the Cooking Shirtless with John (erhh . . . self-produced) web series. The genesis of the video came from my roommates commenting on how tasty the salads I was making looked. And the fact that New York apartments are hot in the summer, prohibitively hot for shirts.

Salads are a great way to get your daily intake of raw and cooked vegetables. My parents introduced vegetables to me at a young age, before I even knew to say no, and over the years they have become a bigger and bigger part of my diet.  
At first, the vegetables I ate were . . . . limited, but through a concerted effort to eat to perform better in sports and improve my general sense of well-being, the selection of not just vegetables, but fruits, seeds, mushrooms and beans in my diet have increased considerably in number. A great deal of the increase can be attributed to reading the works of Dr. Joel Fuhrman, specifically, The End of Dieting: How to Live for Life.  I first came across Dr. Fuhrman’s book when I ran into a friend and noted how great he looked (thank goodness for friends who inspire through looks, I mean well-being). He said he had started implementing a lot of the methods and foods in Dr. Fuhrman’s book and that I should read it and give it a try. Sidenote, he said his improved diet meant he didn’t have to workout as much, which the lazy, I mean busy person I am, really saw some added value in.

I will confess that some of what Dr. Fuhrman writes can be a little intense, but his works do build from the foundations of what is considered a healthy a diet and then they take it to another level by emphasizing foods that are nutrient rich and work to keep you healthy and at an ideal weight.

Which brings me back to the Man Salad and the practice of eating salads as a meal instead of an appetizer, side or starter dish. There are so many nutrient rich foods to get into your diet that creating a meal or dish can be complicated. Salads are a simple and functional way to maximize the number of raw vegetables and nutrient rich foods into one dish. The thing I had to get comfortable with was not limiting the amount of ingredients. In fairness, I wouldn’t say the salad is a culinary masterpiece, but it gets the job done. In my basic Man Salad I include all of the below:

• Spring Lettuce Mix w/ Spinach*
• Romaine Lettuce*
• Green Peppers
• Cucumber
• Grape Tomatoes*
• Sweet Peppers (Red, Yellow and Orange)
• Portobello Mushrooms*
  
• Carrots
• Avocado
• Turkey Meat
• Craisins
• White Cheddar Cheese
• Sea Salt
• Cracked Black Pepper
• Vinaigrette Dressing

Time for the technical breakdown:

This salad definitely eats like a meal and keeps me full through the night. The starred (*) ingredients are known as some of the top foods for fighting fat, because of either their phytochemical or polyphenols concentrations. A spring mix of lettuce is a great way to get a lot of the most nutrient rich cruciferous vegetables into your salad. Through compounds in these foods you can help fight inflammation in the body, prevent fat production and boost the body’s natural detoxification system. Green vegetables, like the green peppers are super rich in antioxidant nutrients and the cucumbers have antioxidant and anti-inflammatory properties. The red, yellow and orange sweet peppers are rich in vitamins and nutrients that have antioxidant and anti-inflammatory capabilities. They also help boost your immune system and promote healthier skin and eyes. The portobello mushrooms are a great immune system booster, help fat fight deposition in the body, and increase the types of healthy bacteria in the digestive tract. The tomatoes in the salad are another super-food packed with vitamins and phytonutrients, specifically several carotenoids. Tomatoes have been shown in studies to promote cardiovascular health, bone health and to have strong antioxidant capabilities. Avocado is a great source of monounsaturated fat and it’s inclusion in the salad can help with the uptake of the nutrients like carotenoids found in the other ingredients. Additionally diets including avocado have been shown in studies to have beneficial effects on the cardiovascular system. The final couple of ingredients (vinaigrette dressing, salt, pepper, cheese and craisins) I use a flavoring devices.

Hope you enjoy! Let me know your thoughts. And if you have any healthy recipes for me to try, send them my way (john@jkffh.com)