What private coaching services are offered?

The coaching is broken up into three category options: combo coaching, fitness only, and nutrition only. The combo coaching yields the best results since it incorporates both the fitness and the nutrition aspects of a program. But, everyone’s goals are different, so that is why I also offer fitness on its own and nutrition on its own. When you are selecting a program to sign up for, picking your category is the first step.

The second step is to choose your commitment duration. All services are offered in either a three-, six-, or twelve-month package. The day that you sign up for your package you are charged for the first month of service. Then, the credit card that you sign up with will be automatically charged the monthly rate every 30 days. Choosing your monthly commitment is the second step of selecting your package.

If you are not sure about which time commitment to choose, you can always reach out and email me to share what your goals are and ask for my input on duration. A great way to test out the private coaching is to take advantage of our new client special. This is one month of the combo coaching, at an introductory rate of only $99. It allows you to see if you like me, my approach, my app, and the program in general. It will also give you a better idea of how much time you may need in the long run.

Upon signing up for any of these packages, you will go through an onboarding process. The first step to building your customized program is filling out a detailed assessment form. This form will help me understand your unique situation, goals, challenges, and conditions to work with. The more detail you include in this the better I can build your customized program.

How does it work?

All of the coaching is online, using the internet. You can access the coaching platform either using an app on your cell phone or through the browser on your laptop. Some features can only be done from the laptop such as saving PDFs, printing PDFs, and dragging and dropping scheduled items on your schedule. Reading coaching articles and typing answers to onboarding assessments is much easier on a laptop, but doable on a phone if needed. Other tasks are easier to do using the app, such as uploading photos of your food or check-ins.

All of the scheduled tasks will show up on your app, and you will want to be in the habit of checking what’s on your schedule each week and each day. You can reschedule any item as needed and complete the tasks on your own time. The only event that is scheduled for a hard time that cannot be rescheduled is the coaching call if it is included in your package. The coaching calls are currently only offered for combo-coaching clients. All private clients get unlimited support through in-app texting and emails. I encourage you to use me and abuse me with the texting! The more engaged you are with asking, updating, and sharing, the better results you are likely to have.

A strong internet connection is required to use the app. If you may ever be without service for some time, I recommend taking screenshots of your workouts so that you can still complete them in the event service goes down. Once you have service again, you can complete and check off any tasks that you did prior.

What are the workouts like?

The fitness program prioritizes strength training. I am a muscle-centric coach and use strength training to help prevent the disabilities of aging, as well as promote overall health from the inside out. The programs are designed based on your individual fitness level, schedule, workout location, limitations, and equipment. The preferred equipment to have is either a wide variety of dumbbell increments or a full kit of loop-style resistance bands.

The number of days and the length of each day depends on your goals, current fitness level, and availability in your schedule. People who have never strength trained before may start with one or two days a week, with short routines. Advanced clients may train 4-5 days a week with longer routines. The programs will progress and evolve with time.

Each program runs for 8 weeks. Running a program for the full 8 weeks allows you to master the routines, and incorporate progressive overload throughout the program, which is critical for results.

If you have any injuries or restrictions, I work around these too so that you are in alignment with your doctor’s orders. I am not qualified to diagnose, treat, or provide therapy for injuries but I do work with your doctor’s orders to keep you moving in as many ways as safely possible.

While you are doing the strength training routines, you will have access to demonstration videos so you can see exactly how to perform each exercise. Clients love this feature as it saves time and frustration when you’re not familiar with moves. Some clients like to let the video run as they “work out with me” in the video. In the app, you will track your weight and reps so that you can progress with time. There is even a feature to record your technique and send it to me to review your form.

In addition to strength training, there will also be cardio goals and strength goals. They may be included right away for some, or added in later for others while we work our way up. Programs may also include light balance exercises, dynamic warmups, and generic cooldown stretches.

What is the nutrition plan like?

The nutrition program is a progressive curriculum that is based on habit tracking and development. The full curriculum runs for twelve months, and the habits change every two weeks. When a habit is introduced you will receive several coaching articles, guides, and infographics so that you can learn and understand why the habit is being practiced. Then you will have a daily habit tracker to check off if you are being mindful of this habit. While you will only track the current active habit, you will continue to practice all previously learned habits, layering good habits on top of one another.

The habits are scheduled out in a very specific and strategic way. The first few habits focus on how you eat. At week six we shift focus to what you eat. These beginning pillar habits of how you eat are necessary to master before we get to the what. You could be eating the “best” foods on the planet, but if you’re not in tune with your hunger and fullness cues, you will not reach your goals. When we do get to the what, we focus on adding in nutrient-dense foods. You’ll learn about protein, veggies, carbs, fats, balanced meals, etc. I believe in the benefits of animal protein and the amino acids it provides for healthy muscles, and I do encourage focusing on eating optimal protein. However, I also fully support and work with vegan/vegetarian/whole food plant-based eaters to help them advance their preferred way of eating.

This program is all about progress, not perfection. It focuses on abundance rather than deprivation and breaks the all-or-nothing mindset. It is not a crash diet, there is no meal plan, and there are no lists of food off limits. This is a program that will help you improve your relationship with food and learn a sustainable way of eating. Hello, freedom from diet culture!!!

Do I need to track calories?

There is a food journaling option that includes a photo and a description of each meal. This adds a huge layer of accountability to yourself. The food journaling may take place for only a short period, or it could be long-term. Every person responds differently to it and you can choose to log food descriptions for as long as it serves you. This is not calorie counting. It is simply photos + descriptions.

While I am fully trained, knowledgeable, and experienced with tracking macros, I choose not to default to this method with my clients. It can be a highly effective tool and there is a right time and right place for it, but most people can’t stick to it long-term. It can be time-consuming, alienating, tedious, and cause negative food thoughts. It can also fuel the restrict and binge cycle and the “on” vs “off” mindset that I am desperately trying to break you free from.

Many traditional trainers and coaches stick strictly to meal plans and macro tracking. Because, scientifically, it works. And if it’s not working?? Well, they just lower the calories you can eat. Unfortunately, this isn’t how humans work. We’re busy and we have a family and social life. We need flexibility and a plan that will work forever, not only while we’re tracking every gram that we put in our mouths. So much of life is based on eating and drinking together. We need a long-term approach that works. My approach is just that, and my clients love it.

Who is private coaching for?

The fitness program is for people who want to get strong and fit. People who want to prevent the disabilities of aging and grow old gracefully. People who want to stay out of nursing homes and take care of themselves. Be able to play with their great-grandkids.

If you want a customized workout that considers all of your parameters to work with, this is for you. All fitness levels are encouraged to join. This program is extremely helpful for beginners who have never done any sort of resistance training, or maybe it’s been a decade (or two, but who’s counting!). Be warned…most clients sign up wanting to get “toned” or “lose weight”, then along their journey they just want to continue to get stronger. My motto is “stronger, not smaller”.

The nutrition program is for those who want to learn about food and understand how food affects their body. It is for people who are sick and tired of dieting. Yo-yo diets, crash diets, fad diets, diet culture, it’s all out the door. If you’ve tried all of these things and continue to be frustrated with your weight, this is for you. It’s time to try something different. Together we will focus on eating more protein, more fibrous vegetables, the right amount of the right carbs, and the right amount of healthy fats.

The combo coaching is for those of you who want all of this! You want to be fit, have more energy, sleep better, feel better, eat better, have a good relationship with food, and trust yourself around food. If you want all of the knowledge mapped out and full accountability, this one’s for you.

Who is it NOT for?

If you need a standing appointment with an in-person trainer to show up and put in the work, this program isn’t for you. While the online format provides excellent accountability at an unbelievable price, you still need to show up and put in the effort, consistently. If you are looking for a cardio-based routine, or a program that changes every single week, this is not for you.

This is not a “quick fix” diet to lose 10 pounds before your vacation next month. You won’t be provided with a meal plan that will make you skinny fast. I get people strong and feeling good from the inside out, without focusing on “getting skinny”. Don’t get me wrong, we will be changing your body composition. You will put on muscle and burn fat, getting that “toned” look that you want. But it comes with the right approach, and in a safer mindset, with time. This is a way of eating and exercising that you will enjoy and will do for the rest of your life, and it’s worth giving up the crash diets for, I promise.

What are Chris’s credentials?

I am a legit Certified Personal Trainer through the National Academy of Sports Medicine (NASM). I have also completed several ongoing fitness specializations including fitness for seniors, and balance training. For nutrition, I have completed not only level one but also level two master certification of Precision Nutrition Certification. This high-level certification is an approved education program by the National Board for Health and Wellness Coaching (NBHWC)—the most prestigious organization for vetting and recognizing professional health coaches.

There are a lot of online coaches out there who don’t have any education or certifications. Watch out for Multi-level Marketing participants who are more interested in pushing products than your actual health.

What are the costs of private coaching?

The cost per month varies depending on if you do combo, fitness only, or nutrition only. From there, there is also a price discount depending on the number of months you commit to. The 12-month programs are the lowest price point per month, then the six months, then the three months. You can review all of the different options on my packages page.

Once you are a private client you are locked into your current rate for as long as your subscription stays active. If my rates ever do increase with time, you are locked into the rate. Another perk, is private clients get free enrollment to participate in my group challenges that happen a few times per year. The group challenges are optional, but many private clients enjoy the energy of the group challenges now and then. It is especially nice for fitness-only clients to get a refresher on the nutrition curriculum.

How do I sign up?

If you’re ready to commit to your health now, you can sign up for private coaching immediately. The day that you sign up is the day your package starts. It can be any day of the month, at any time.

Upon signing up, you will get a couple of emails from me with information on how to download the app and log in. Once you are in the app there are two legal forms to fill out. There is also a personal assessment to fill out. The assessment is a longer questionnaire and helps me learn a lot about who you are, what your life is like, and what you want to get out of this. It’s important to fill out these forms right away so that we can maximize our time together.

If you have any specific questions that aren’t answered in this article, please send me an email at chris@ireneironfitness.com. My heart beats for helping others, and I have found my purpose to help you live longer, move better, feel better, and love yourself.

-Coach Chris

The post What is Private Coaching? appeared first on Healthy RV Living.

As always, one winner will be selected from this group challenge and will receive one free private 3-month combo coaching package to immediately follow the challenge ($600 value). The winner will be selected based on program adherence, group engagement, physical transformation, and overall attitude. 

This blog will go into detail regarding everything you need to know about the 10-week group challenge. Read on to determine if it is a good commitment for you.

What is the 10-Week Group Challenge?

This 10-week Challenge is a fantastic opportunity to commit to your health by practicing powerful habits. The program includes two strength training programs (using either loop bands or dumbbells), cardio goals, step goals, food journal and/or meal adherence chart, weekly healthy habit goals, coaching articles and infographics, weekly weigh-ins, and before/middle/after photos.

The information that is coached is specially curated directly from our private coaching curriculum and materials. However, this group program delivers the information at a quicker rate, with a more relaxed approach, and at a more affordable cost.

The group aspect comes into play with our private Facebook group. While the Facebook group is optional, we highly recommend joining in there. You will get to know many other challenge members and share personal obstacles, victories, experiences, and encouragement. The positivity and camaraderie are overwhelming. While we all walk different paths in life, we share many of the same desires, goals, and obstacles. You may even walk away from this challenge with some new friends.

How is the Irene Iron Fitness Group Challenge Different from Other “Challenges”?

This challenge is not a competition to see who can drop the most weight in the shortest amount of time. It does not come with a rigid meal plan or lists of “good/bad” or “yes/no” foods. And you most certainly will never be asked to purchase any packaged food with promises to transform your health. Coach Chris is not a drill sergeant, she is a compassionate, real person trying to help others live their best life.

As we go through our 10 weeks together, we will practice “Progress, not Perfection”. You will hear it again and again. Our goal is to create consistency with our schedule, get stronger, feel better, eat real food, and create balance in life. We’re all busy and pulled in a million directions. There will be good days and there will be bad days. Make each day the best you can with what you have to work with. Celebrate your achievements and your wins, rather than picking on the negatives.

How Does the 10-Week Group Challenge Work?

The challenge is 100% online using our coaching app (compatible with both iOS and Android). Upon signing up, you will get a confirmation email confirming that your spot is reserved. One to two weeks before the challenge starts, you will get an onboarding email from us with credentials to log into your app. There are a few quick forms to fill out before August 29th, to ensure you are ready to start on September 2nd. There will be reading assignments kicking out on 8/31 as well.

You have the option to use the app on your mobile device/tablet, or the web browser on your computer/laptop. Both versions work great, but some people have a personal preference for one or the other. So play around with both, and find what you like best! 

Either way, you do need a STRONG internet connection or cell signal to use the app/website. The app will not work well in low-service areas. It’s okay if you will be in and out of service though. You can easily take screenshots of workouts, or even print them off from the browser version so that you are prepared in no service areas (hello national parks!). Throughout the challenge, you can always go back and enter/edit information for past dates so that you can catch up after being away from service for any reason. One great feature of the app is the ability to watch videos of the exercises. This is especially helpful if you are new to weight training and unfamiliar with movements. You can watch the videos right from your app, to see a visual demonstration. Click on the video below for a brief introduction to the coaching app.

Who is it for?

This challenge is for anybody who is looking to incorporate a healthier lifestyle with some guidance. It is appropriate for men and women of any adult age. Historically, participants’ ages range from 25-80, with most falling in the 45-65 age zone. All are welcome here, all fitness levels, body sizes, genders, colors, cultures, and types of people. 

While we do specialize in the nomadic lifestyle, most of the practices directly overlap with people living in traditional households/apartments. The online format allows tremendous flexibility to move workouts around as needed, based on your individual schedule.

What do you need to participate?

You will need your mobile device or laptop with a strong internet connection to use the coaching app. Besides that, you just need the basics: 

• ONE FORM of strength training equipment: Dumbbells OR loop Bands
• Step tracker: Most smartphones have a free step tracker. No need for a fancy watch or gadget.
• Basic walking/cardio gear: Shoes, appropriate clothing, the occasional umbrella or snow boots for walking in undesirable weather 😉
• Cooking at home is encouraged, but no special equipment is required
• Weekly check-in materials: Scale, flexible measuring tape, phone camera to upload photos (these optional, but mandatory only if you are competing to win the grand prize)

What are the workouts like?

Strength Training

Our primary workout program is strength training.  Strength training offers incredible health benefits and is highly underutilized by the general population. The strength training routines will be using the equipment that you select of the two options: dumbbells or loop bands. Strength training will be scheduled three days per week, and will take about 35-45 minutes per session.

All strength training movements will be low impact. The movements will be using a small foot space to help promote exercising inside an RV or a small indoor space. There will be no jumping or other high-intensity movements. You will not need anchor points for the loop bands, or a bench for the dumbbells. The videos below show an example exercise of the two equipment options.

Loop bands exercise example

Dumbbell exercise example

Cardio

Cardio will be scheduled two times per week, and have a target time of 20 minutes. If you already go above and beyond 2 days at 20 minutes, definitely continue to maintain what you already do. If not, 20 minutes is a great place to start. Cardio can be whatever form you prefer: biking, jogging, hiking, rowing, dancing, BootCamp class, spinning, and even walking. The goal here is to get out, move your body, pump that heart, and torch some calories.

Daily Steps

The final part of our fitness program is daily step tracking. You will track steps daily. There are step goals to target for the first half and the second half of the program. The amount of time dedicated to getting your steps will vary greatly based on your occupation and lifestyle. 

What is the diet like?

We promote whole foods like protein, vegetables, fruits, smart carbs, and healthy fats. While we personally believe in the benefits of animal protein, we always support and welcome our strictly WFPB (Whole Food Plant Based) friends. We have many private clients, previous challenge members, and even challenge winners who are WFPB. We respect everyone’s decision to eat how they want to eat.

This nutrition curriculum should weave into any special diet that you may be following. Of course, if you have health conditions with doctor’s orders on how to eat, listen to your doctor. But, generally speaking, you can incorporate our weekly habits even if you have any intolerances, allergies, or special diets.

Rather than providing a rigid meal plan or ridiculous food rules, we strive to educate you on nutrition and help you learn sustainable nutrition skills. Every new food habit will come with coaching articles, guides, and infographics. We are proud to say the entire program will deliver over 18 articles, 7 guides, and 17 infographics!

Example of the Weekly Curriculum (Subject to change):

#1: Onboarding, mastering workouts, learning the app, drinking water
#2: Establishing meal times and meal planning
#3: Eating slowly and mindfully
#4: Quality protein
#5: Mindset
#6: Colorful plants
#7: Smart carbs
#8: Healthy fats
#9: Putting it all together
#10: Celebrating non-scale victories

How is the group challenge different from private coaching?

Over the years we have coached hundreds of clients across the country. Chris is a legit fitness & nutrition coach with several certifications: 

• NASM Certified Personal Trainer
• NASM Certified Senior Fitness Specialist
• Precision Nutrition Level 1 Coach
• Precision Nutrition Level 2 Master Coach

Chris uses the same principles and methods in this group challenge that she uses with her private one-on-one clients. 

Here are the biggest differences between private coaching versus group coaching programs:

• Group coaching does not include customized workouts, substitutions, exercise form feedback
• Group coaching does not include customized nutrition help, feedback, guidance, or individual macros
• Group coaching does not include text messaging or voice calls
• Group coaching does not include individual messages or accountability

How much does it cost?

There is a one-time fee to enroll in this 10-Week Challenge of $89. Upon signing up you are reserving your space in the challenge. No refunds, credits, price adjustments, or deferments will be issued for any reason.

When should you sign up?

Sign up today to reserve your space in the challenge and before 8/26/24 to take advantage of the early coaching app and Facebook group access. Enrollment will close on 9/2/24.

Can partners join in together?

You sure can join in with a partner! Add qty 2 to your cart, then, in the notes section, add in both participants’ first name, last name, and unique email for each person to use for the coaching app. This is a great gift to surprise your accountability buddy with!

Can current private clients join in?

Current private clients are encouraged to join in for free. As long as your private coaching subscription is active during the challenge dates you can join at no cost. Just let me know if you want in! 

Private combo clients will keep their current custom strength program and will have the option of whether they want to run the challenge habits with the group or continue to run their own habits where they are at.

Fitness-only clients will keep their current custom strength program and can join in on the nutrition habits. This is a great option to refresh on those nutrition topics that aren’t included in your private coaching package.

Nutrition-only clients have the option to stay on their current nutrition habits or change to run the habits with the group. You also have the option of getting the strength program assigned with your choice of equipment.

All private clients have the option of joining the Facebook group only if they want to keep your own private coaching exactly as is and simply join in on the group camaraderie.

How to win the group challenge grand prize?

One winner is selected from each group challenge based on program adherence, Facebook group engagement, physical transformation, and overall attitude. To be reviewed for the grand prize, you must complete your first check-in on or before the start date, complete your final check-in on the weekend of the end date, and complete your exit form telling me you are competing. Check-ins must include photos, however, the photos are completely confidential unless you give consent to share. Even if you win the photos will remain confidential unless you give consent to release them.

The winner will receive one free private 3-month combo coaching package to immediately follow the challenge ($600 value). The prize is not transferable or deferrable.

Do you have to submit body photos?

We know that body photos cause high anxiety, and can even be downright traumatic for some of us. Photos are not required to participate. They are encouraged though, and we think you will be glad to have them. But, you can refuse to take photos and still participate in the program.

Rest assured, photos, are 100% confidential, and will never be shared without your consent. 

Testimonials from previous 8-week Group Challenges:

I have to say Chris and Aaron are true inspirations in many ways, but engaging with Chris (Irene Iron Fitness) for specialized training has been great! The knowledge on food and resistance band training she shared with me and the group in an 8 week challenge has been the best I’ve ever received. She’s realistic in expectations and goals and helps you work through any issues. At 62, I never expected to enjoy working out as much as I have with her program. So worth it! Thanks so much!Tina Brasington

(Airstream Adventures of Morii Coddiwomple)

Theoretically, I placed fitness & health as the highest priority and yet in practice, it fell to the bottom of my list. Year after year as I put fitness off until ‘tomorrow’ or ‘next week’ I began missing out on experiences I dreamt of, knowing I wasn’t fit enough for activities I wanted to chase. I had to take it out of my own hands; make a real commitment. I desperately wanted to avoid spending my senior years pushing a walker around. Thanks to Chris’ expert guidance and attention to personal detail she set me on a trajectory to success, fully customized for my needs. She kept me accountable with kindness. I am whole new person, my clothes fit, I feel 20 years younger, able to take on challenging outdoor activities with confidence. New Lease on life!!

Thanks so much!

Lisa

When I joined the 8 week challenge, I had no expectations but I was hopeful to get into a habit of exercise. After starting the workouts, I got a picture of my health by how I felt afterwards. Progress was slow. I also started learning about how to eat a balanced diet and started feeling better after every lesson. Workouts started to become easier and I was able to increase my weight in resistance training. My muscle tone started to have definition. I’m still on my way to a healthy body but I now have a good primer on how to eat and how to exercise that I can take with me. I’m now at a healthy state and plan to be steady on my path. If I do this challenge again, I will certainly have new goals. I’m definitely leaving this challenge as a changed person. Thank you Chris for the environment that you’ve created for me to develope healthy habits.

Anonymous

Wanted to give a shout out to Chris with Ireneirontravels. My wife and I started her 8 week challenge and went with the resistance band workout program. We had great success. I lost 13 pounds and my wife lost 10 pounds and many inches between us with the challenge. It was the best time/ money we have spent on our fitness health since going full time RV. Chris has a great program put together. We really enjoyed the challenge.

RMC

Until this challenge, I thought I was doing all the right things. Healthy eating but only was able to gain weight. I learned so much during this challenge about food, weight training, making choices while traveling, and so much more. It’s the first time ever that I’ve seen results, felt completely fulfilled, and excited to keep going. I loved that even though this was a group challenge Christine was with us ever step of the way by helping us learn, give guidance, and answer and comment on our multitude of questions. Thank you so much Christine!!!!

Anonymous

I signed up for Chris’ 8 week challenge, and cannot overstate the positive impact it has had on my fitness level, my energy level, my mood and overall sense of well-being. I have always enjoyed being active outdoors, hiking and biking. Two years ago, we added RVing to our travel experiences

I have historically been a yo yo dieter, and struggled with pre diabetes. I had signed up for the challenge at a point where I, yet again, knew something had to change if I wanted to have a long healthy and active life. I am 57 and want to be fun and fit as I age.

Chris is supportive, kind and encouraging, and emphasizes progess over perfection, which was incredibly motivating for me. I was able to stick with it, learn important skills, lose weight and gain confidence. It’s a step wise, well thought out program that builds on itself week by week.

The workouts are portable whether I’m at home, in at a vacation destination, or on the road in the RV. I can maintain and build on my progress wherever I am. And messaging Chris with questions is easy, and accessible. She is an amazing source of support!

I have gained so much from the experience of working with Chris that I signed up for 6 months of one on one training with her and I’m excited to see where it will take me!

Anonymous

Group Challenge Disclaimer

You are volunteering to participate in physical exercise without any supervision, which may include but may not be limited to weight and/or resistance training. I do here and forever release and discharge and hereby hold harmless Irene Iron Fitness, LLC (DBA Healthy RV Living), Christine Willers, all employees, contractors, and affiliates, and their employees from any and all claims, demands, damages, rights of action or causes of action, present or future, arising from participation in the Forever Strong Exercise Library or any exercise/ movement evaluation/program including any injuries.

WAIVER AND RELEASE OF LIABILITY INCLUDE, WITHOUT LIMITATION, ANY AND ALL INJURIES WHICH MAY OCCUR. THIS INCLUDES BUT IS NOT LIMITED TO (1) EQUIPMENT THAT MAY MALFUNCTION OR BREAK; (2) ANY SLIP, FALL DROPPING OF EQUIPMENT (3) ANY INJURY THAT MAY OCCUR AS A RESULT OF EXERCISING INDOORS/OUTDOORS, INCLUDING CAR ACCIDENT AND INJURIES RELATED TO GLASS OR OTHER DEBRIS ON EXERCISE SURFACES. I, FOR MYSELF, AND ON BEHALF OF MY HEIRS, PERSONAL REPRESENTATIVES, and NEXT OF KIN, HERBY RELEASE, HOLD HARMLESS AND PROMISE NOT TO SUE IRENE IRON FITNESS, LLC, ITS OFFICERS, EMPLOYEES, VOLUNTEERS, STAFF, SPONSORS, AND/OR AGENTS, OR THE INSTRUCTOR OF THE EXERCISE/MOVEMENT EVALUATION/PROGRAM/CLASS (“RELEASEES”) WITH RESPECT TO ANY AND ALL INJURY AND/OR LOSS ARISING YOU’RE YOUR PARTICIPATION, WHETHER CAUSED BY THE NEGLIGENCE OF THE RELEASEES OR OTHERWISE.

With this or any exercise program, you should ALWAYS get clearance from your doctor or healthcare provider prior to engaging in physical activity.

The post 10-Week Group Challenge: September 2024 appeared first on Healthy RV Living.

Top Ten Strength Training Mistakes:

#1: Not sticking with a program

Following a program will get better results than working out intuitively. Intuitive workouts may feel free-spirited, but the lack of structure may neglect certain muscle groups. Proper programming will make sure you touch all major muscle groups including legs, chest, back, shoulders, biceps, triceps, and core. Whether you are doing a full body routine, a pull/legs/push split, or an individual body part split, all the muscle groups get the love they deserve.

In addition to having a program properly written, it’s important to stick with it for 6-8 weeks. I typically assign my programs for the full eight weeks to maximize progressive overload. Progressive overload involves gradually increasing the intensity with time, to promote the development of muscle mass and strength. Getting bored and constantly seeking change could set you back here.

#2: Not tracking reps and weights used

In order to improve your strength you need to continuously progress. This can be done by increasing volume, intensity, reps, and/or weight. If you never track your weight and reps, you won’t know what your goals are for each set. Going in blind without a goal will yield mediocre results. In addition to optimizing your progression, tracking your weight and reps will also save time, as you will know exactly which size weight to use for each exercise, without having to go through the guesswork.

Tracking weight for dumbbells is easy and straightforward. A 15-pound dumbbell is 15 pounds, cut and dry. Dumbbells are one of my favorite equipment options for RVers. They are effective and simple.

But what about tracking loop-style resistance bands? They are definitely more of a challenge to track with intentions to progress. One of the advantages of loop bands is that they have variable resistance. Shifting your grip by even a quarter of an inch can make your resistance easier or harder. This can make things muddled on your tracking notebook. If you do a set of bicep curls using the medium band with a lot of slack, and another set using the medium band with extra tight tension, the intensity is night and day. So it’s really up to you here to rely heavily on your perceived level of exertion, and really push yourself on your intensity each set.

#3: Using poor form

This strength training mistake is an important one for staying safe, lowering your risk of injury, allowing you to move efficiently, increasing your performance, and enabling you to have full range of motion. You may have some exercises where your range of motion is limited, and that’s okay. Stay consistent and practice these exercises and with time you may notice an improved range of motion.

There are a few general guidelines to always keep in mind with your form. Always carry good posture with your shoulders back and your chest up tall. Don’t hunch your shoulders or hold tension in your neck. Keep your core engaged, and remember to breathe!

#4: Not lifting heavy enough

Safety and form are always the first priority. Once you have your form mastered for an exercise, then start paying attention to your weight load, or resistance level. Both men and women often underestimate how strong they really are. However, women do tend to underestimate more than men. Some women shudder at the thought of using two twenty-pound dumbbells, but they don’t think twice about bending down to pick up a 50-pound child…

There are so many physical and mental benefits to strength training. These benefits are all accelerated and magnified by lifting heavier for lower reps vs. lifting lighter for more reps.

#5: Using the same weight for all exercises in the program

Lifting as heavily as possible while maintaining proper form is a constant goal to strive for with strength training. I often see people who are brand new to lifting try to use the same set of dumbbells or level resistance bands across the board for all of the exercises in the program. Don’t do this! Your muscles vary tremendously in size and strength.

Muscle groups like your legs, glutes, and back are strong and you can generally use heavier weights here. Smaller muscles such as the shoulders and triceps shouldn’t be expected to move as heavy of weight.

Additionally, the exercise itself matters, even when targeting the same primary muscle. For example, a tricep kickback is an isolation move that you will want to go pretty light on. An overhead tricep extension is a compound move that you can use more weight on. Same idea with lateral raises vs shoulder presses. So not only does the muscle affect the weight selection, but also the exercise itself.

#6: Not having a wide variety of weight increments

In order to properly load each muscle during its selected exercise, you need to have a good variety of weight increments to work with. For dumbbells, I recommend having light weights up to extra heavy weights. Your exact numbers will vary based on your strength and fitness level. But generally, for beginners, dumbbells ranging from 5 pounds to 40 pounds in five-pound increments will do the trick. Eventually, you will outgrow the 40’s too.

Space and weight are always a consideration when traveling in RVs. For this reason, the adjustable dumbbells are a great option to save both footprint space and overall weight. Adjustable dumbbells generally are available in sets that go either up to 25 pounds or 50 pounds (exact pounds vary per brand). If you’re going to invest in a set of adjustable go with the heavy set that does 50 pounds. The last thing you want to do is spend hundreds of dollars and then outgrow it quicker than expected.

The loop bands that I recommend come with five different band strengths: extra light, light, medium, heavy, and extra heavy. I personally use all 5 strengths and also enjoy stacking some together for even more resistance options.

#7: Not timing rest periods

If you are a newbie eight-lifter, rest periods may feel counterintuitive to you. The world of cardio has us brainwashed to think that you must always be constantly moving, sweating, breathing hard, and have a high heart rate to be effectively working out. Now, your fitness coach is programming you to stand and rest?!

You’ve already learned the importance of lifting heavy. In order to lift as heavy as possible, it is absolutely critical that you take rest periods between each set. The style of program and your specific goals will dictate how long your programmed rest periods are.

• For muscular endurance, the best rest period is 30 seconds between sets.
• For muscle growth (hypertrophy), the best rest period is 30-90 seconds between sets
• For strength and power, the best rest period is 2-5 minutes between sets.

Using a timer is always best for timing out your rest periods. If you try to guess with it, you may go way under on time, way over on time, or both. During your rest periods, stay focused and concentrate on your workout. I like to use this time to track my results for that set and get set up for the next set. Avoid scrolling your phone, watching tv, sneaking in house chores, or anything else that may cause distractions.

#8: Stopping at the max rep range

Just like lifting too light can minimize your results, so can stopping short on reps. Your strength training program will likely prescribe a target rep range. You want to select weights where your last few reps are extremely challenging to perform, with your total number of reps for that set falling in that rep range. Using 8-12 as an example, if you can’t do 8 reps your weight is too heavy. If you can do 12 reps consistently, your weight is too light.

This is one of the most common mistakes out of our top ten list. So many times I see people write down 12 reps for every single set, on every single exercise. In their mind, they are doing their best and hitting the top expected number. But there is no magic in performing 12 reps. The magic is when you are challenging your muscles with enough intensity until your muscles are fatigued to the point of near failure. Your last couple of reps should be extremely difficult to perform without compromising form. You should be making ugly faces, grunting, and working hard!

#9: Letting soreness dictate the effectiveness

When you start out a lifting program as a beginner, you will likely get very sore the first week. It can be surprising how sore you may get. Your body goes into a shock phase, and it may last two to three weeks. As your body adapts and gets stronger, the soreness will go away. When the soreness goes away, that doesn’t mean you aren’t getting a good workout. Your body is doing what it should be doing as it adjusts and improves.

Having a change in your programming will cause some initial soreness again. But likely, not as intense as when you very first start out. Of course, there will be workouts where you bring the intensity more, and push yourself harder. And you will feel that as a result.

Don’t get discouraged if you lose that “crippling” soreness. Too much soreness can be a bad thing, such as poor recovery. Lack of sleep, dehydration, and poor nutrition can all lead to poor recovery.

#10: Expecting physique changes through fitness alone

So you’re doing everything “right” in the gym. You’re consistent, running complete programs, tracking results, and improving on strength, but your body isn’t changing. Strength training is extremely powerful for overall mental and physical health, as well as healthy aging.

If fat loss and transforming your physique is one of your top priorities, it’s important that you really dial in on your nutrition. While fitness supports and can accelerate fat loss, nutrition is the number one dictator. Overcunsmption in general is a huge problem in America, as well as eating too many ultra-processed foods. Most people are overeating carbohydrates and fats and undereating quality protein.

My approach to nutrition is implementing small changes that are sustainable. You want to enjoy your lifestyle, so that you can maintain it for the rest of your life. Avoid crash diets, diet culture, and packaged food, and seek out whole foods that are nutritionally dense and make you feel your best.

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What is Resistance Training?

Resistance training, strength training, weight training, lifting weights…what’s the difference? I like to think of resistance training as the act of making your body and muscles work against force. It describes an action. Strength training is ultimately the same thing, but more describes the outcome. If you are resistance training properly you will gain strength…well, if you’re doing it right you will! And lifting weights?! Same thing, different name.

The Benefits of Training

Where do we even start with this? The benefits of training are unparalleled when it comes to health maintenance and optimization. It is by far the number one activity you can do to not only enhance your current health but also protect your future health and prevent the disabilities of aging. We can’t stop the clock. But we can take action to age with optimal mobility, independence, and quality of life.

The shortlist of the very long list of benefits includes but is not limited to improved mood, mental health, sleep, energy, body image, confidence, strength, bone health, heart health, posture, flexibility, fat loss, and metabolic health. Additionally, weight training will decrease stress, anxiety, risk of slip and falls, risk of injuries, mobility loss, risk of cognitive decline

America tends to focus on obesity. In reality, we should be looking closer at the fact that Americans are extremely under-muscled. Even if the obesity levels stayed the same, we would be a much healthier population with higher muscle to support mobility and metabolic health. If you need help getting started, consider reaching out to an online coach to help you with programming, such as Irene Iron Fitness.

Equipment Options

Many RVers have to carry their equipment onboard their rig. If you are a part-time or weekend warrior, you want to have a program using equipment that can easily move from your sticks and bricks to your RV life. Knowing your equipment options will be a good step to being set up properly.

The top two options we recommend for training are dumbbells or loop-style resistance bands. With either option, you will want to be sure to have a wide variety of weight/resistance levels. One single set of dumbbells will not do the trick. You want to have lightweight, heavyweight, and everything in between. You have a lot of different-sized muscles on your body and it is not a one-size fits all. Especially once you start to make strength improvements and need to increase resistance to continue to make progress.

How Often Should You Train?

It’s important to stay safe and start at a level that you feel comfortable and enjoy. This might mean one time per week for ten minutes per session. It might mean two times per week for twenty minutes per session. Ultimately, you want to work your way up to three or four times per week, at 30-45 minutes per session.

Start where you are at and make sure that you enjoy it. If you take on too much too soon, you can discourage yourself, burn out, or worse, cause injury. You will know when it is time to ramp it up!

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What is Strength Training?

Strength training is also known as resistance training, weight training, and weight lifting. While strength training is known by many names, the bottom line is it uses your body weight or other resistance equipment to perform weight-bearing exercises. This type of exercise will build muscle mass, strength, and endurance.

Why is Muscle Mass Important?

Skeletal muscle and strength are critical for healthy aging. Muscles are the key players in body movement and function, and it provides a long list of physical, mental, and quality-of-life benefits. The reality is, as we age, we naturally lose muscle mass starting at the age of twenty.

There are two ways to increase muscle protein synthesis. Both exercise and dietary protein-based nutrition will help you maintain a strong, healthy muscle mass. Optimal muscle mass in turn leads to improved health, independence, and functionality. As we age, it is incredibly important to practice both approaches, to maintain and build skeletal muscle tissue.

Common Myths About Strength Training

Let’s cut to the chase on some common misconceptions about resistance training. Resistance training isn’t only for bodybuilders and meatheads. Resistance training isn’t only for men. It won’t turn women “bulky”. And it certainly isn’t only for people who are already “in good shape”. Whether you’re brand new or experienced, old or young, obese or underweight, resistance training is for you. If you haven’t tried strength training, now is the time to start.

Physical Benefits of Strength Training

When you think about resistance training and physical benefits, you may automatically jump to a visual of a well-chiseled body. Having a sculpted physique could be a side effect of consistently lifting weights, and having proper nutrition, for several years. But it’s certainly not the main attraction of benefits. And it’s definitely not the reason we promote it. This is not about aesthetics, this is about overall health benefits.

1. Burn Calories

It’s commonly known that a workout routine and physical activity, in general, can be effective to burn calories. Aerobic exercise often gets used as a tool to torch calories, and it is very powerful for doing so. While aerobic activity is an important piece of a well-rounded fitness program, it is not the quickest way to fat loss, but strength training is.

One of the best things you can do to be metabolically healthy is to increase lean muscle mass. The more lean body mass you have, the higher your resting metabolism becomes. In other words, the more muscle you have, the more calories you burn throughout the day, even when you doing nothing. You will burn more calories even while you are only sleeping.

2. Fat Loss

We’ve already covered the fact that both aerobic exercise and strength training are effective for burning calories. Balancing your calories in with your calories out, and being in a caloric deficit will result in weight loss. But now we want to get into fat loss.

How is fat loss different from weight loss? Sometimes when we lose weight our body burns muscle rather than burning fat. We’ve already discussed why muscle is important, and we definitely want to protect it by all means. What you eat and how you exercise can play a role in dictating this. Lean muscle is a highly metabolic fat-free tissue, and it produces the highest caloric burn in the body. When you lift weights you build muscle and burn fat.

As you begin strength training, you will see a shift in your body composition as you gain muscle. With a proper diet and regular resistance training, your body fat percentage will go down, and your lean muscle mass will go up. This phenomenon is hard to achieve and is usually only able to happen when you are brand new to resistance exercise.

3. Improve Heart Health

Multiple studies show that regular strength training can strengthen your heart and blood vessels. A strengthened heart can lead to a decrease in blood pressure, lower total and LDL cholesterol, and an improvement in blood circulation.

Strength training also can help you maintain healthy body weight and manage your blood sugar levels. Properly managed blood sugar levels will mitigate your risk factor for cardiovascular disease.

4. Improve Bone Density

Bone loss essentially starts to happen for both men and women in their 40s and 50s. It is much more pronounced for women and tends to kick in heavily around menopause, then slowing back down around age 65. Whereas men actually have a higher rate of bone loss after age 65.

While osteoporosis and other bone fragility disorders can be hereditary (up to 50%), there are several lifestyle factors you can implement during your young/mid-adult years to increase bone strength. Monitoring your weight, and diet, avoiding smoking, limiting alcohol, and engaging in weight-bearing exercises will all help to improve bone mineral density. 

Classic strength training tools such as medicine balls, weight machines, free weights (dumbbells, kettlebells, barbells), resistance bands, and even body weight are effective for increasing bone density. However, the more strain the strength training puts on your muscles, the better it is for your bones. So lifting heavier will be more effective than using only your own body weight. 

5. Decrease the Risk of Falls

There is a strong link between muscle loss (sarcopenia) and bone loss (osteopenia). With advancing age, sarcopenia and osteopenia present major clinical problems, such as impaired mobility, compromised balance, increased risk of osteoarthritis, and falls/fractures; all of which diminish the quality of life in seniors. 

Some people are afraid of falling, so they refrain from activity altogether. Inactivity can actually contribute to the risk of falling, rather than preventing it. Instead, use strength training to train all major muscle groups and build muscle strength, improve bone health, and decrease your risk of falls. Make sure to incorporate balance exercises, and have a good mix of both lower-body and upper-body exercises.

6. Decrease the Risk of Injuries

Skeletal muscle is your body armor. It helps you stand up straight, move, and function. It protects your bones and joints when moving and also when under an impact such as a fall. Strength training helps improve the strength, range of motion, and mobility of your muscles, ligaments, and tendons. This reinforced strength around major joints like your hips, ankles, and knees will provide additional protection against injury.

Falling is the number one cause of accidental death for people over 65 years old. The risk of death from a fall is enormous by the time you reach 75 years old. Don’t wait until you’re in your high-risk years to start thinking about this. Start your strength training early on so that you can minimize your risks and be proactive!

7. Improve Quality of Life

When we think about growing old and aging, we often think about lifespan. Lifespan relates to the number of years lived. Let’s start to think more in terms of healthspan. Healthspan refers more to the quality of life during your senior years. Healthspan and longevity are our absolute favorite reasons to incorporate strength training.

Good health and mobility equal independence for older adults. Strength training, building muscle, and maintaining physical activity throughout your senior years will keep you healthy and independent. 

Of course, we have the obvious textbook benefits that we have already discussed. Sure, increasing bone health, reducing body fat, and minimizing falls and injuries are obviously important.

Do you want to know what’s exceptionally important that doesn’t get talked about as much? Having independence as a senior to do your own laundry, carry your own groceries, push or pull yourself out of a swimming pool, or lift up your 40-pound grandchild.  These are your real reasons why muscle-strengthening activities are important. 

Mental Health Benefits of Strength Training

When you think about resistance training and mental benefits, you may initially draw a blank altogether. The mental benefits of resistance training are often overlooked, while physical benefits steal the spotlight. Here at Healthy RV Living, we believe the mind, body, and soul all need to be nourished. Luckily, strength training helps the mind too.

8. Improve Self Confidence

Believe it or not, strength training adds a major boost to your self-confidence. Initially, the thought of weight training may make you intimidated. The fears of not using proper technique, designing your own programs, and judgment of peers, can all be paralyzing.

Once you overcome those fears and work towards a goal, you feel an immediate wave of accomplishment. With time, you will see a clear improvement in your strength and physical function. You will have measurable improvements, and you will feel better. Your body image will improve, and you will walk a little taller. It’s a magical thing.

9. Improve Cognitive Function

Your heart, lungs, and muscles aren’t the only things stimulated by exercise. Strength training also benefits the brain. Just like a muscle, your brain has a response to internal and external influences, a miracle known as neuroplasticity.

Strength training exercises have the ability to improve memory and prevent cognitive decline. Those who engage in strength training may have better brain health and protection against age-related cognitive decline.

10. Decrease Stress, Anxiety, and Depression

There is strong evidence that participating in strength training exercises can make you feel happier. Depression lessens, stress melts away, and anxiety lowers. Strength training exercise makes you feel good.

Cortisol is your body’s main stress hormone and acts like a built-in alarm system. It is closely tied to depression and anxiety. Do you want to know what helps lower and balance your cortisone level? Yep, you guessed it… weightlifting. 

Lifting weights is also known to release endorphins, the “feel good” hormone. Strength training can help our bodies maintain hormonal health, and our hormones affect every part of our body, especially our emotions and our mental state of being.

Now is the Time to Start Strength Training

Strength training provides numerous health benefits, such as a lower risk of heart disease and diabetes, stronger bones, better brain health and mood, and improved self-esteem. We’ve gone over several good reasons why you should incorporate it into your overall fitness program. 

As a nation, we are under-muscled. We tend to fixate on obesity and fad diets. What if we start to focus more on lifting weights and protecting our longevity? We know that skeletal muscle deterioration in old age has severe health consequences. So why put off resistance training when it is such a powerful investment in your future? 

Keep exercising throughout life. Start now and use what you have, whether it’s your own body weight, weight machines, free weights, suspension equipment, or resistance bands.

Need Help With Resistance Training?

There are plenty of things to worry about as you start out your strength training journey, such as: 

• which resistance exercises should you be doing?
• which order should you do them in?
• how should you group the exercises together to form an effective routine?
• are you using the proper form? 
• how often or how long should you train?

Consider signing up for online fitness coaching with Irene Iron Fitness, and let a pro help you and keep you accountable. Chris is a NASM certified Personal Trainer, Senior Fitness Specialist, and a Precision Nutrition certified nutrition coach.

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The importance of healthy habits

Did you know that over a third of your activities are actually not determined by you? It’s a habit. Your life today is the sum of your current habits.

Habits are the small decisions that you make every day and the actions that you take from them. We have outlined ten basic healthy habits that will help you live a healthier lifestyle. From improving healthy eating to physical health, these healthy habits stack up.

Living an RV lifestyle can certainly throw a wrench in your routine. Constant relocation and inconsistent daily schedules will keep you on your toes, that’s for sure. On top of that, we RVers tend to treat life like one big vacation. And there is nothing wrong with that! We are out here living our best life. The key to living a balanced RV lifestyle is to incorporate daily practices that improve your overall health and keep you on track with your goals.

Tried and true healthy habits

After coaching hundreds of clients across the country, we have some pretty good experience with helping others live their best lives. We have compiled our top list of the most impactful healthy habits. We personally practice these healthy habits ourselves, every single day, while living full-time in an RV.

1. Resistance train at least 3 times per week

At Healthy RV Living, we are all about resistance training. Skeletal muscle is critical for health, quality of life, and longevity. As a nation, we are severely under-muscled. This makes sense considering that as we age, we naturally lose muscle. If you are over the age of 20, you are likely losing muscle mass as you read this, unless you are actively weight training.

Not only does weight training build lean muscle mass, but it also increases bone density, protects against injuries, improves metabolism, aids with fat loss, increases flexibility and balance, improves posture, minimizes depression and anxiety, prevents cognitive decline, and improves confidence. With all of these benefits, why wouldn’t you start resistance training today?

It doesn’t take much to get you on the right track for building lean muscle. All it takes is a minimum of three training sessions per week, at least 30 minutes per session. We recommend using a wide variety of dumbbell weights or a high-quality set of loop-style resistance bands. Dumbbells and loop-style resistance bands are at the top of our list for essential RV fitness gear. Be sure to follow a program that targets all of your muscle groups for total body strength gains.

2. Get sunshine and fresh air every day

It can be easy to sit inside your RV all day long. This is especially true if you work from home (your RV). Before you know it, it’s dinner time, the sun is going down, and you want to cozy up on the couch. Staying cooped up all day is a bad habit that you can easily break.

Sunlight shares many of the same benefits of exercise. Both exercise and sunlight improve sleep, reduce stress, maintain strong bones, help keep weight gain away, fight depression, and can help you live a longer life.

Additionally, sunlight gives you that needed boost of vitamin D. Vitamin D is critical for your immune system. You can strengthen your immune system with consistent exposure to sunlight. Illness, infections, and some cancers will be less prone to take you down with consistent exposure to sunshine.

Fresh air is energizing and sharpens your mind. It cleans your lungs, helps your digestive system, can lower blood pressure, and strengthens your immune system.

Make sure you are properly prepared to spend time outside all year round. Invest in having a good rain jacket, umbrella, and plenty of cold-weather gear.

So how much time per day is needed to soak up these physical and emotional health benefits? You can reap the rewards with 5 to 30 minutes per day. If you’re ever feeling that afternoon slump, head outside for a dose of good health.

3. Aim to get 7,500 steps a day

Walking is highly underrated. We love it because it is low impact, highly accessible, and gets the body moving. The more steps you take, the more likely you are to get regular movement throughout the day. Humans are not meant to be sedentary. You may have even heard the saying, “Sitting is the new smoking”, and unfortunately it rings true. Excessive sitting has been linked to an increase in back pain, high blood pressure, heart attacks, and diabetes.

The average adult reportedly gets anywhere from 2,000-6,000 steps per day. Suppose you are nowhere near 7,500, target 1,000-2,000 above your current average and start there. Then, after a couple of weeks, ramp it up again. Continue to monitor and set goals for yourself. Of course, if you already are at or above 7,500, continue to do what you are doing, and don’t achieve less.

Getting steps in does take time though. If creating the time needed to get steps in is a problem, you may then want to look at other higher-intensity forms of exercise to get more bang for your buck (being the clock). And if you are really wanting to increase your metabolism or use walking for weight management, you may need to work up to 10,000-15,000 per day.

4. Target 7-9 hours of sleep per night

Sleep deprivation is nothing to joke about. Poor sleep is directly linked to weight gain, weakened immunity, memory issues, mood changes, trouble concentrating, high blood pressure, risk of heart disease, low sex drive, and poor balance.

Consistently getting less than 7 hours of sleep per night can negatively affect your physical and mental health. You’ll feel groggy, tired, and just off.

There are several things that you can do to improve your sleep routine. For starters, try to stay as consistent as possible with your sleep schedule. Minimize electronics before bed. This might mean turning off the TV or shutting down your phone 30 minutes before bed. Try other activities such as reading a book, taking a shower, journaling, deep breathing, or stretching. Limit or avoid daytime naps, reduce alcohol intake, cut off caffeine after noon, and exercise regularly to help get better sleep.

If you’ve ever spent the night at a Walmart or Cracker Barrel, you’ve probably experienced the harsh security lights peeping into your RV. Take a look at the window coverings in your RV. Are they true blackout curtains? If not, consider upgrading to get full blackout coverage. An easier solution is getting an inexpensive eye mask. The eye masks work great to keep the light out. I personally own several of these and wear them every night!

5. Drink more water

Drinking water not only keeps you properly hydrated, but it provides a slew of other health benefits. It carries nutrients to cells, eliminates waste, protects joints and organs, and maintains body temperature.

Beverages like soft drinks and fruit juice can pack on calories, and refined sugar, as well as other artificial flavors. Ditch the sugary drinks and make water your go-to beverage. At the end of the day, water is the best choice for hydration.

The current recommended guidelines for water consumption are 90-120 ounces per day. We recommend drinking this throughout the day, starting the minute you wake up. “Twenty-four before your feet hit the floor” is a motto we use often. Before you even have your morning coffee, get a jump start on your daily water quota.

We have heard from some adults out there who just can’t stand the taste of water. Or lack thereof…If you find yourself in this category, try a few natural add-ins before reaching for artificial sweeteners or sugar-sweetened beverages. Fresh mint, lemon, lime wedges, and sliced cucumber are all healthy choices to enhance your H20.

Rather than wasting money, space, and energy lugging around single-use plastic bottles of water, invest in a long-term drinking solution. There are many filtration systems that you can use in the RV. Easy and affordable solutions are portable filters like the Brita or the Berkey. There are also more advanced in-line filtration systems, such as Clearsource.

6. Cook the majority of your food at home

Processed foods are the number one contributor to chronic diseases. Cooking at home is by far the most powerful way to control your food choices. This should come as great news to RVers since we always have our kitchen with us! 

Processed food, fast food, and even sit-down restaurants are all culprits here. Sure, fast food may be known to have lesser quality ingredients and more fried food. However, sit-down restaurants are just as damaging. According to Time Magazine, “92% of meals from large-chain and local restaurants have more calories than is recommended for the average person”. Restaurant foods are often loaded with excess calories from trans fats and sugars. 

Take control of your ingredients and portions by cooking at home. Food prep does take some extra time on the front end. But with continued practice, it will lead to a healthier life. There are various prepping approaches you can take. One of the most popular methods is the “Sunday ritual”. This involves taking a few hours on Sunday (or any day) and prepping for the entire week. Cook big batches of whole grains, starches, quality protein, and prepped fruits and vegetables. 

Challenge yourself to reach for your home-cooked lunch rather than fast food on your lunch break. Recreate that frozen meal from scratch and connect with the fresh ingredients. And rather than trying to cut out all restaurant food cold turkey, try to gradually decrease your average number of meals out per week. Make this a fun experience and enjoy your time in the kitchen!

7. Prioritize quality protein

Since we have gotten onto the subject of healthy foods, let’s talk about what you’re eating. Protein is highly under-eaten by many adults. And it plays a critical role in your healthy diet, as well as healthy aging.

Protein helps build and maintain skeletal muscle. Remember when we talked about lifting weights to help stay healthy and minimize risk factors? Here we go again with protein. There are two ways to help build and maintain muscle: 1) weight lifting and 2) dietary protein. Why not tackle both?

Protein is also important if you are trying to lose fat and get down to a healthy weight. It is hard work to be in a caloric deficit. Prioritizing protein will help keep you feeling full and satisfied. It will also protect your muscles and steer your body toward burning fat instead of muscle.

So what do we mean by “quality” protein? We are not talking about processed meats (cold cuts, hot dogs, protein bars, or “Beyond Burgers”). We are talking about fresh meats, fish, and eggs that have not been processed. These quality sources offer essential amino acids that are needed to promote muscle protein synthesis.

We like to keep our RV freezer stocked with quality proteins. We purchase our proteins online in bulk from a grass-fed and ethical source. Another cost-saving option to consider is purchasing in bulk from Costco or Sam’s Club. When we bring it home, break it all up and portion it into one-pound servings in Ziploc bags. Having pre-portioned servings in the freezer makes mealtime a breeze. You have less prep, less trash, and a properly portioned quantity to create meals with. Does your RV freezer need an overhaul?

8. Pump up the vegetables

Vegetables should make up half of your plate at every meal. Including breakfast! Yes, we said it! Fruits and vegetables are so nutritious and are the answer to helping prevent chronic diseases. According to the Centers for Disease Control and Prevention, only 1 out of 10 adults get enough fruits or vegetables. This statistic is measured using a modest recommendation of 1 1/2-5 cups per day. We definitely don’t want you to fall into that statistic. So much that we will get a little crazy and up the recommendation, even more, to target 5-10+ cups per day.

First, pay attention to two different types of vegetables: fibrous vs. starchy. While both come loaded with vitamins and nutrients, some key differences exist. Fibrous veggies are packed with, you guessed it, fiber. They are also lower in calories. Some examples of fibrous vegetables are broccoli, leafy greens, green beans, brussel sprouts, asparagus, and tomatoes. Fiber is an excellent way to slow down the digestion of carbohydrates, help you feel fuller for longer, and aid with digestion.

Starchy vegetables are the familiar potatoes, corn, legumes, and beets. They have a higher starch and carbohydrate content and higher calories. A majority of your daily carbohydrates should come in the form of vegetables and fruits, rather than refined grains (crackers, bread, etc).

One of our favorite things to do as we travel the country is to visit local farmers’ markets. This is a great way to explore local areas and support local farmers. Spend a couple of hours out and about, being a tourist. Then bring home a haul of fresh ingredients, and create some magic in your RV kitchen!

9. Minimize ultra-processed foods

When it comes to healthy eating, ultra-processed foods are about as unhealthy foods as you can get. When you walk around a standard modern-day grocery store, over 75% of the “food” offerings are processed foods. From processed meats and meat alternatives to chips, crackers, cookies, breakfast cereals, condiments, frozen meals, meal-replacement bars, and more, it can be overwhelming.

Processed foods are mechanically engineered to taste amazing. The companies design these foods to leave you wanting more. As a result, you overeat, and afterward, you’re nutritionally unsatisfied. What a recipe for disaster!

Pay attention to what is on the labels of these foods. An insane amount of money is spent on marketing. They use terms on the packaging that make you “think” these foods are healthy when they are just processed junk food. Terms like: plant-based, heart-healthy, whole grain, vegan, keto, organic, gluten-free, fat-free, low calorie, the list goes on and on.

Next time you go grocery shopping, schedule some extra time to read labels. First, check the ingredients list. Ideally, the ingredients will be about five items or less. More importantly, you will be able to identify and recognize every item in that ingredient list. Second, get comfortable reading the nutrition info. Serving size, calories, carbohydrates, fat, fiber, sugar, and protein content are all important numbers to pay attention to.

10. Stay focused and consistent

People struggle with the “on and off” mentality when it comes to fitness and nutrition. I think this is a result of decades of fad diets, and the desire to get the most results with as minimal effort as possible. The fad diets and trends will promise fast results, and oftentimes times they come with drastic measures.

These fad diets and other highly marketed nutrition plans are often very restrictive. For example, cutting out entire food groups such as animal products, fruits, carbohydrates, and even vegetables is pretty typical in fad diets such as vegan, keto, and low-carb diets. 

Meanwhile, many fancy (and expensive!) commercial nutrition plans are extremely low-calorie and require you to purchase their packaged food to stay on plan. If you are ever being pressured to purchase food in a package as a solution to good health, I encourage you to run! 

The truth is, that healthy lifestyle habits take time and consistency. Don’t be discouraged when you don’t have a physical transformation in a short time. Be realistic with yourself on what your lifestyle is, day in and day out. I challenge you to practice these healthy habits for six months with 100% commitment. Stay focused and consistent. This is a sustainable approach to a true lifestyle change. 

Time to collect significant health benefits

Hopefully, we have inspired you to incorporate these healthy habits today. Maybe you’re already doing a few of them, or better yet even a majority of them. If there are even just a couple more that you can add to your routine, it’s worth the effort.

Sometimes picking just one thing at a time to add in can be a gentle way to progress. If you tack on too much at once you may find yourself overwhelmed. Pick one habit that you feel most confident that you can consistently perform. Master that habit for a couple of weeks. Once that feels like “normal”, then add in another.

Breaking your goals up into small, achievable steps is extremely effective. Taking slow continuous steps will get you to your end goal much quicker than taking big jumps, then jumping backward. Cheers to healthy habits!

If you are interested in getting more help and accountability on an individual level, check out our online coaching options.

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Have You Ever Done A Walking Tour?

If you’ve never been on a walking tour, we have good news- there are so many options nowadays!  You can join a group led by an expert local guide.  You can download an app and do a self-guided tour at your own pace.  In some cities, they even have maps and markings throughout the city pointing out areas of interest, like the famous “Freedom Trail” in Boston.

Walking Tours for Exercise 

We think walking tours are the best way to combine body movement with sightseeing because you’re on foot! We enjoy the slower speed, being able to soak in the views and learn the history, all while getting our steps in.  You may even find dog-friendly walking tours, so the whole family can get their exercise in.

Walking is an exercise that burns calories, builds muscle, and improves heart health. It’s a great low-impact activity that can be done for long durations.  Therefore it may help you meet your exercise or weight-loss goals.  In addition to all the physical benefits, walking can also contribute to your mental health. Long walks can alleviate depression and improve your mood.

With all these positive reasons to choose walking as a form of exercise, let’s dive into walking tours as a way to explore a new city.

Guided Walking Tours 

There are many paid excursion options for whichever city you’re planning to visit.  We think guided walking tours are the best option if you have the time and flexibility in your schedule to go at the offered times.  Having a live, local expert to ask questions and learn from is worth the cost.  It can be especially great for singles and solo travelers because it’s also a great way to meet fellow travelers.  

Below are some of our favorite places to find guided walking tours:

Airbnb Experiences offers walking tours in many cities.  This will allow you to connect with a local community member and learn about their city or neighborhood from their experience.

Get Your Guide offers walking tours around the world (and we often select a biking tour if we want to see more areas of a larger city). 

Tours By Locals offers mostly walking tours.  These tours allow you to connect with local residents and learn about their town through their eyes.

We’ve also found walking ghost tours to be a great way to explore a new town, with a little extra thrill!  Whatever the flavor of your chosen walking tour, expect them to last about 90 minutes to 2.5 hours, and wear your walking shoes.  You’ll probably walk somewhere between 1.5- 3 miles on the average guided walking tour.

Walking Tours for Free 

Sometimes your schedule doesn’t match the guided tour times, or maybe you don’t feel like exploring with a group.  There are also self-guided tours you can do with a free (or cheap) app on your phone.  We like GPSmyCity with over 1,000 cities worldwide.  They offer free app-guided walking tours around the world.  

Try web searching for “self-guided walking tour in ‘name of city’” if you don’t find your destination on GPSmyCity.  There are lots of local versions of self-guided walking tour apps.  Often the city, county, or chamber of commerce will build a simple free app to help visitors explore their city.

Another free tour option is called Free Tours By Foot. This organization coordinates a local guide, and as the guest, you can pay what you want at the end of the tour.  So it’s more of a tip-based system, and not technically “free” but still a good and cheap option. This is our personal favorite. We used Free Tours by Foot in both Savannah and Charleston.

Are You Headed to Visit a New City Soon? 

We hope you’re inspired to consider a walking tour if you’re headed to visit a new town or city.  A good walking tour is a perfect example of how to keep up your fitness on the road.  Keeping up with your fitness on the go doesn’t have to be hard, make smart choices about the way you get out to explore.  Use human power whenever possible.  And add a city walking tour to your RV workout routine, for a win-win!

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Are You Ready for a Cades Cove Bike Day?

Biking in the park is simple and scenic.  But it’s good to know a few things in advance as you plan your trip. We’ve compiled some information to help make your bike day smooth riding.

Cades Cove Bike Rental for Biking in the Smoky Mountains

If you don’t have a bicycle or didn’t bring one on your trip, we definitely recommend renting one.  We think one of the best ways to see the park is by bicycle, and you shouldn’t miss out just because you didn’t bring your bike with you. Bikes are rented through the park system and are fairly reasonably priced.  We think it’s worth it, even if you have to pay to rent.

Cades Cove Trading Company rents a wide selection of cruiser bikes.  They have bikes for all ages, adults, and children. The 2022 rental rate is $15 per hour or $60 per day, for adults. Kids 15 and under are $10 per hour.  And they do offer group rates if you’re coming with 4 or more people be sure to ask about a group discount. 

A few notes about bike rental: 

• All bikes rented on a first-come, first-served basis
• Last rentals go out no later than 3 pm 
• 48-hour cancellation notice required
• On Wednesdays, bike rentals start at 7 am (and will often be sold out by 8:30 am)
• Seasonal discounts are available during March and November
• Helmets are included in your rental

Ebikes in Cades Cove

Many RVers have Ebikes to get around now.  And you may wonder- are electric bikes allowed in the Smoky Mountains?  Good news: Yes! Ebikes are allowed in Great Smoky Mountains National Park anywhere regular bikes are allowed. So bring your bicycle or your ebike when you visit the Smokies. 

Cades Cove Bike Day 

Great Smoky National Park is the most visited national park in the country, with over ten million visitors per year.  And the Cades Cove loop is one of the most popular destinations in the park. This one-way loop must be shared by cars, bicycles, and pedestrians. You can imagine this will result in heavy traffic.  Bicycles are better, but bicycles on Wednesdays are the best!  Plan your trip accordingly. 

On this 11-mile paved loop, you’ll pass by historic homes and churches, beautiful views, and probably some wildlife (black bears!).  This loop provides access to many hiking trailheads as well, so you may encounter hikers or runners on the loop, trying to access the trailheads.  

Depending on your fitness level, you can do the standard 11-mile loop, or you can cut off at Sparks Lane for a 4-mile loop, or Hyatt Lane for an 8-mile loop.  The cut-offs will mean some dirt road travel, but still plenty suitable for biking.

Pro-tip: the NPS Visitor Center is located halfway around the loop in the Cable Mill historic area if you need a restroom or some guidance. 

Camping in Cades Cove

If you want to stay longer than just the day in Cades Cove, the park service operates Cades Cove Campground year-round.  This 159-site campground offers space for tents and RVs up to 35 feet.  You can make reservations on recreation.gov and all sites are $25.

Reservations can be made from May 15 through October 31 each year.  And reservations are accepted up to 6 months in advance. First-come-first-served camping is only available from November through April.

Staying inside the park means you get to experience the quiet of the morning and evening when the rest of the visitors aren’t around.  It’s definitely a special experience, we highly recommend it if you can get a reservation.  While we love spontaneity, the Smokies are a trip best planned in advance to have the optimal experience.

When Will We See You Biking in the Smoky Mountains?

We hope these articles about using your body to move through some top tourist destinations can make it seem possible to keep exercising while RVing.  We know that many new RVers or potential RVers worry about the ability to incorporate fitness on the road.  

We’re here to support you in a healthy RV lifestyle.  And honestly, some of our favorite travel workouts are getting out and exploring the place we’re visiting.  Biking in the Smokies is definitely up there as one of our top sightseeing workouts.  We hope you enjoy it too!

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During the summer the area is alive with activity.  There are numerous festivals, sporting events, and concerts throughout the season. On any given day you’ll find people hiking, trail running, biking, and floating down the river.  And all of this is available right from downtown Durango, with no long car rides to get to the fun stuff!

Are You Ready to Visit Durango in Your RV?

The Durango CO in the summer can bring cold overnight and hot daytime temps all summer long.  Consider this when planning your trip, and choosing an RV park.  Will you need full hookups?  Are you leaving a pet behind in the RV while you go off adventuring?  You might need to run your AC during the hottest parts of the day during June, July, and August.

Durango CO RV Parks

Many RV parks in Durango are now open year-round.  Certainly check in advance to make sure the park you choose is open when you plan to visit.  Some RV parks are only open from the end of May through the end of September. 

There’s basically an RV park heading in every direction from downtown Durango:

East of downtown:

Oasis RV Resort and Cottages RV sites from $42-$89/night. Cottages from $69-179/night.  Tent sites from $37-49/night. Conveniently located on the major route between Durango and Bayfield, only about 15 minutes (driving) to downtown.

South of downtown:

Durango Ranch RV Resort This is a newer park located on the 550 coming from New Mexico into Colorado, with easy access directly off the 550.  RV sites from $52-72/night.  Monthly rates are available in the off-season between $900-1100/month. About 18 minutes (driving) to downtown.  To the south, the temperatures are typically a few degrees warmer than in Durango, in case that factors into your decision.

North of downtown:

Alpen Rose RV Park This park has the best of both worlds, it’s in the beautiful Animas River Valley with mountain views, yet still located quite close to downtown.  It’s only a few miles to the north end of town, and about 6 miles to the heart of downtown. RV sites range from $57-96/night depending on size and hookups.

West of downtown:

Lightner Creek Campground This campground is set on 27 acres in a protected canyon surrounded by high cliffs. They offer RV sites, tent sites, and cabins. Campendium reviews indicate this is truly a campground, not an RV park.  The price tag doesn’t reflect that though at about $70/night.  The location is pretty ideal, only 5 miles to downtown (less than 10 minutes driving) and only 15 minutes to Lake Nighthorse (perfect for water recreation, supping, kayaking, etc). 

Durango CO Outdoor Activities

There are so many things to do in Durango CO in the summer, but today we’ve chosen three fun activities that will also get your heart pumping and provide a good workout.  Finding beautiful, inspiring places to explore while exercising is part of our trick to staying fit on the road.

Hiking & Trail Running

There are a number of trails leaving right from downtown Durango if you’re looking for ease of access.  We were told by many locals these were their top two favorite trails:

1. Andrew’s Lake Loop Trail – an easy, relatively flat trail around the entire lake with a beautiful lookout point.  This loop trail could make for some great trail running. It’s about one mile around, but you could do multiple laps if you were looking for some mileage.
   
2. Potato Lake via the Spud Lake Trail – this moderate loop trail is approximately 3 miles with just over 400’ of elevation gain.  Dogs are welcome. 

Both of these trails take you to stunning lakes up in the mountains north of Durango.  Follow the scenic 550 north toward Silverton and each of these trailheads will be waiting for you less than one hour from downtown. 

Bike Trails 

One of the most beloved amenities of the city is the Animas River Trail. This multi-use paved trail runs approximately nine miles through the city of Durango alongside the Animas River.  From end to end (and back), this makes a great bike trail for a long ride.  The trail also makes biking a feasible form of transportation for getting around town.  The infrastructure linking the trail to various points in the city is excellent.

Durango is probably best known for the Iron Horse Bicycle Classic, a three-day bicycle event offering road, gravel, and mountain biking events.  The Classic takes place on Memorial Day weekend every year.  The signature event is a closed-road race up the million-dollar highway from Durango to Silverton, racing against the Durango Silverton train.

White Water Rafting 

As the river runs right through town, it’s no surprise that it’s another central recreation hub.  On any given day in the summer, you’ll see people swimming near the water’s edge, paddling down the river, or even just enjoying a lazy float. 

The Animas River Days is an annual event held in early June that celebrates the river as the heart and soul of the community.  This is a fun spectator event if you can plan your RV trip during this event. 

If you’re ready to take your river experience to the next level, consider a trip with Mild to Wild Rafting.  They offer whitewater rafting tours on the lower Animas River from April til October.  Keep in mind when planning your visit that the water will be higher in Spring due to mountain snowmelt.  Rafting in Durango CO in the late summer and fall may be more like a float due to low water.

Does Durango CO in the Summer Sound Right For You?

If you’re seeking beautiful nature, fresh mountain air, and plenty of active recreation opportunities for your next RV trip, Durango CO in the summer may be the one for you.  With plenty of RV parks, and space to spread out on the trails, a visit to Durango will feel like a true summer vacation.  So what are you waiting for?

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Nationwide gym memberships have many benefits. Heck, maybe you’re a vanlifer that just wants a good shower! Let’s take a look at the many things to compare when researching a nationwide gym membership.

Nationwide Gyms With Showers

No one wants to work out without regular showers, especially for many days in a row.  So don’t let showers be something that keeps you from working out while on the road full-time. Many RVers and vanlifers opt for public showers, gym showers, or aquatic facilities to stay fresh regularly without worrying about water consumption or tank space. A gym membership will at least give you this option to use some of the time, and it’s a nice option to have. 

Below are some gyms we like with showers at all clubs, including access limitations: 

• LA Fitness – open 5 am-10 pm at most clubs, most days, with reduced hours on weekends.  Private showers, lockers, and additional amenities like soap and shampoo are provided.
  
• Planet Fitness – most clubs are open 24 hours a day, 7 days a week.  Clean showers at every club, but no towels or toiletries are provided. 
  
• Anytime Fitness – provides 24/7 access and has private showers. Not all locations have lockers, though.
  
• 24-Hour Fitness – not all clubs are open 24 hours (ironically). All clubs offer showers during their open hours, but no toiletries are provided.
  
• Orange Theory – As these are small studios, they have small shower facilities.  Many studios have a shower sign-up sheet at the front desk, so a shower that fits your schedule is not guaranteed. Studios are only open during class times.
  
• Snap Fitness – all clubs are open 24/7 with private showers and towel service. 

• YMCA – all locations have showers available, but not all are private, and you’ll want to bring your own toiletries and towel. Average hours are 5 am-8 pm on weekdays, with reduced hours on the weekends.

What Gym Has The Most Locations Nationwide?

Many gym franchises are regional or have locations clustered in one region.  So, it’s important to consider if you travel frequently to one area, to certain states, a specific region, or even to different countries, in order to determine which membership is right for you. This consideration may have the most weight when you ultimately choose which gym membership is best for travelers.

Below are the number of locations per franchise, including some notes about the coverage area: 

• Anytime Fitness – 3,000 locations in the US. Top coverage states are Texas, Florida, and Minnesota, with more clubs in the eastern half of the country, but still decent coverage on the West Coast and mountain-west major cities. 
  
• YMCA – 2,700 locations in the US, including all 50 states and the District of Columbia. 77% of the US population lives within 10 miles of a YMCA.
  
• Planet Fitness – 2,000+ gyms nationwide. More popular and a higher concentration of clubs east of the Mississippi. 

• Orange Theory – 1,314 locations in the US, with studios in 827 cities across all 50 states. 
  
• Snap Fitness – 597 locations in 505 cities across 46 states in the US. Top coverage states include Minnesota, Texas, and Michigan.  There is no coverage in Hawaii, Alaska, Oklahoma, Rhode Island, or Washington DC.

• LA Fitness – 497 clubs in the US across 20 states.  They have the most gyms in CA, TX, and FL, as well as major cities like Atlanta, Chicago, Minneapolis, and Seattle. 

• 24-Hour Fitness – 287 gyms in 11 states. A fairly limited coverage map compared to some of the larger franchises above. 

What Gym Franchise Has The Lowest Membership Fees?

The all-important question, how much is this going to cost me?  For our purposes, we researched a low to a mid-range selection of nationwide memberships, but it’s worth noting there are some smaller, regional sports clubs that offer incredible amenities (we’re talking rooftop pools in New York City) for a much higher fee (check out Equinox all-access for over $3,000/year) if that’s in your budget.

• Planet Fitness – $22.99/mo for their black card membership which provides access to all locations nationwide.  This membership allows you to bring a guest every time, so it works well for couples living on the road together.  However, there’s a limit of 10 visits per month at non-home locations, and costs $5 per visit thereafter. 
  
• 24-Hour Fitness – $20.22/mo current offer with 1-year prepaid membership, plus a $50 annual fee and a $50 initiation fee.  They offer a 3-day free trial pass. 
  
• LA Fitness – $34.99/mo per adult + $99.99 initial fee for unlimited club access nationwide.  We think LA Fitness is a great mid-range gym option with lots of amenities and value for the money, including private showers, many have a pool, sauna, steam room, etc. 
  
• Snap Fitness – $36.95/mo per adult + $49.95 initiation fee per person, plus a $20 access card fee, and free cancellations.  Offers guest passes and a 7-day free trial. 
  
• Anytime Fitness – Starting at $44/mo per adult, with a current special of only $1 to get started.  Plus, they always offer a 7-day free trial.
  
• YMCA – $48/mo average for one adult, or $66/mo for a two-adult household. Nationwide membership comes at no additional cost, but you must use your home gym 50% of the time.  This may work better for part-time RVers or travelers, but not for full-timers who have no home base.
  
• Orange Theory – Starting at $69/mo for 4 classes. You basically pay per class with their style of all guided workouts. Unlimited classes will cost you up to $159/mo.  The first class is free. 

In all of our research, we also found an interesting alternative to choosing just one franchise and sticking to their network.  Class Pass might be better than a nationwide gym membership, with more than 30,000 studios are the world, in 2,500 cities in the US and abroad.  So if classes are your preferred style of workout, you might consider Class Pass with its ten times more studios than any of the franchises we’ve reviewed.

So What Is The Best Gym Membership For Travelers?

After taking a close look at the best nationwide gyms, we have determined one best gym membership for travelers: Anytime Fitness.  Anytime takes the top spot for fitness on the go because of their coverage map, they have the most locations of any franchise.  They’re also open 24/7/365 which means a workout and a private shower anytime you need it.  Plus, the price is still reasonable.  Despite being our top choice without considering the price, they’re still not the most expensive option. So if you’re looking to keep exercising with RVing, maybe Anytime Fitness is your answer! 

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