Holiday fitness: Get Fit, Keep Fit or Boost Your Fitness

By Marina Aagaard, MFE
Holiday fitness? A hot topic right now. So here are five fab methods for fitness and exercise on your holiday; for the super exerciser, the recreational exerciser or the (almost) physically inactive …

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Get fit on holiday

Not fit or healthy at all? Then this is for you:
You have to start somewhere / sometime and your holiday is as good as time as ever.
If you are used to doing nothing exercise-wise, then start with just a little bit every day:

1. Move a bit more; than you do during every day living, walk and stand more, take the stairs, not the elevator.

2. Add extra activity; use every excuse to move a bit further than normally (e.g. go to the ice cream store at the far end of the beach).

3. Go for walks: Take a lovely morning or evening walk and get some extra free sight-seeing at a time, when it is nice and quiet.

4. Try out exercise or sports activities: Use your holiday to try some brand new activities, not only for exercise, but for new experiences; e.g. aqua aerobics, hiking, badminton, zumbafitness, (water)bikes, canoeing, etc.

5. Eat healthier snacks. Holiday is holiday, but leave out or replace the most severe calorie-loaded temptations by other alternatives, so it is possible to keep your present weight on your holiday. Also it pays off to “neutralize” the side-effects of steaks, drinks and ice cream with exercise …

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Keep fit on your holiday

Are you used to being fairly healthy and doing some exercise, e.g. 3-4 times a week? Lucky you; you have many options for keeping your fitness level, while on holiday.

1. Maintain fitness with a single bout of high-intensity training: Have an all-out holiday – also from exercise – but with one workout in the middle of your holiday week, a workout with high intensity (heavy/fast) or maybe moderate intensity and long duration.

2. Train short and sweet (hard), time-efficient, with circuit training: Do 2-3 workouts on your holiday, with intense circuit training.

3. Train as usual, but with variation: Train as you are used to, 3-4 times, but with novel exercise variations in your usual program.

4. Train more, but in different ways: Be extra active all through your holiday, but with complete different activities; horseback (or camel) riding, water polo, beach volley, kayaking, hula hooping, rope jumping or lap swimming.

5. Eat strategically. Holiday is holiday, but should you choose to accept … a fattening snack, then combine with an intense workout on the same day (before or after) and be a little more healthy the next day.

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Boost you fitness on your holiday

You are used to working out, either very often og very intensely, and you want to improve your fitness? When away on holiday, locally or abroad, there are sometimes special opportunities, which you can take advantage of.

1. Increase difficulty (and/or intensity). If you are used to running, then run the same distances, but under more difficult conditions, in the sand on the beach or in rugged terrain (watch out for obstacles)

2. Increase intensity (or duration). If you are used to cycling, then cycle the same distance under more difficult conditions; harder terrain, e.g. in hills or mountains or go for extra long rides in new surroundings.

3. Train with other equipment, in different ways. If you are used to resistance training, then work out as hard as you can facilities allowing at your holiday hotel/resort; gyms with other equipment than you are used to, or old, worn facilities with only basic equipment, benches, bars and dumbbells etc. or outdoors with racks, bodyweight, logs or stones (e.g. try throwing exercises).

4. Give your body diverse challenges. Replace 1-2 regular workouts with parkour or obstacle course racing (on proper courses or at playgrounds): Overcome obstacles, do balancing and lift, push and pull yourself up and forward in different ways.

5. Give your body and your mind some variation. Push yourself with different activities involving other muscles than usual; open water swimming, sailing, SUP, inline skating, climbing, rappelling, table tennis, formal dance, soccer.

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Bonus tip
Exercise should be followed by quality sleep and adequate recovery; speed up recovery by having a massage, hammam, thermal bath, jacuzzi, sauna or other wellness activities.
Try it on your holiday; your body will love it (check out: Global Wellness Travel Guide).

Happy holiday!

Happy New Year 2015 to You and Your Loved Ones

Dear fitness and wellness fellow fan, blog follower and reader,

Now, by the end of this year 2014, I am happy, that this is a fitness blog. Throughout the year there have been lots of positive news of even more good things, which exercise and healthy living does to your body and mind: Within the World of fitness and wellness (and food) there is almost always enlivening things to blog about.

For bloggers in other areas it must have been tough; this has been a year with far too many horrible disasters (by nature or man), more wars, episodes of violence and crisis of all kinds.
I wish more people would behave responsibly, respectfully and lovingly towards other human beings and our Nature … and I wish it will be a more peaceful 2015.

Strand_morgen_Henrik_Elstrup This year my hubby and I have taken up dedicated photography again. Here a shot of the local beach the other morning. An “okay” photo by my man, Henrik Elstrup.

To you and your loved ones from me and my loves ones: A Hearty Greeting for a Great New Years Eve and New Years Morning – and new year – filled with optimism and energy for the new year 2015.

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A Truly Healthy, Happy and Prosperous New Year 2015

Marina Aagaard

December Health: Body and Mind Balance Training

By Marina Aagaard, MFE

Stay calm and in a balanced state of mind (and body) during Christmas time. Take it easy. Enjoy all of the days leading up to Christmas. And give your body healthy ‘Christmas’ treats every day:

Fitness Christmas Calender Tip # 2

Stand on one leg now. Stand for 30-60 sec. (max. 120 sec.) on each leg.

Work on your balance, while you are waiting for the bus or standing in line at the food mart (lift one foot discreetly) or while you are watching Christmas shows/films on tv.

Christmas decoration

Avoid mental and boidily ‘instability’.
Stabilize.

You want more? An extra challenge, while balancing on one leg?

1. Look up and down, as if nodding “yes, yes”.
2. Look to the right and left, as if shaking your head “no, no”.

Easier version: Hold onto something initially. More difficult: Move the free leg.

Stability training is essential trining for keeping the body in balance and restoring balance in challenging situations. Get ‘stable’ for health and performance.

December Health: Fitness Christmas Calender and the Happiest Exercise

Dear blog reader,

NOW it is officially Christmas time (not october or november …) ♥ The First of December, first day of the Christmas month ♥ A time for happy hearts ♥ Enjoy these days and get into a joyous Christmas mood ♥ Joy is a ‘present’, not (just) the eadibles or the presents ♥

Fitness Christmas Calender Tip # 1

Smile 🙂

  1. Smile right now – a big smile: Be grateful for every (Christmas) day.
  2. Smile and the World smiles with you.
  3. It is true: Perform the exercise ‘smile’ and you will automatically be happier.

Christmas Calender Candle Merry December photo Marina Aagaard Henrik Elstrup

Have a truly happy Christmas month ♥

Fitness wellness trip: Hamburg, Germany.

By Marina Aagaard, MFE

A holiday speeds up mental and physical recovery, så recently after a hectic september ‘fitness season’ start in the beginning of october I went on a weekend mini-Holiday in Hamburg once again.
No workouts for two days, but plenty of walking exercise and sight-seeing.

An interesting city and recommended for a Holiday break.

Hamburg, the second city of Germany with 1,8 mio. inhabitants, is one of the most  popular tourist destinations of Northern Europa – and actually more exciting, than it may sound. Hamburg has phenomenal shopping opportunities (for those addicted), many green (free) spaces, and a large, interesting and diverse harbour area under development.
Hamburg has the second-largest port in Europe and apart from that so many canals and bridges, that the Germans call the city for Venice of the North (a term used about a couple of cities in northern Europe, that contain many canals, comparing them to Venice, Italy).

There are plenty of reasons for going to Hamburg (especially if you live in Denmark, which is next to Germany and Hamburg is only a one hour drive from the border): To see art, city development, canals, lakes and boats or cars. It is not everywhere, where you in an everyday parking lot, apart from loads of Porsches, Mercedeses and Audis, see an incredibly beautiful McLaren sports car at 1 mio. US dollars plus.

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Construction site: Hamburgs new Elbphilharmonie, Elbphilharmonie Hamburg (or Elphi), concert hall by the Water front. And harbour images:

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 Hamburg Havn bro 414X2801Hamburg broHamburg biler ved havnHamburg havneområde 414X2865    Hamburg Ober hafen bro 414X2770Hamburg Havn Ober hafen Kan tine Marina Aagaard fitness blogOber hafen Kan tine – a popular ‘skewed’ cafe almost under the bridge.

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In the newer part of the harbour: Modern playground and decor;
tiles with sound and bouncing poles – fun for children (and adults).
Hamburg Havnefront Bygninger Twist 414X3001 Hamburg Havneområde 414X2774Hamburg Indre havn kran 414X2858Hamburg mast Hamburg indre havn og skibe 414X2891Hamburg romantik på kaj    Hamburg Orkester Bygning med lyd Elbphilharmonie Pavillion in the middle of Hamburg HafenCity. The small Building contains a 1:10 model of the Grand Hall in the Elbphilharmonie concert hall.
On the building there are 20 ‘horns’. When you get close, you can put your ear to them and listen to samples of music. Brilliant idea.Hamburg hornHamburg havn aftensol rejse Marina Aagaard fitness blogHamburg aften bygninger
Hamburg Thai drink Hamburg Thai mad

Evening sun, city lights and Thai dinner in the Port of Hamburg area.
Wonderful. I look forward to going back to Hamburg igen.

Are you serious? Haven’t got a bucket list yet? You should!

By Marina Aagaard, MFE

Life and mood can be ‘lighted’ by a “bucket list” with inspiration and motivation. I have one myself and recommend it: A list little or large, modest or ambitious, free or costly (start saving); some sort of agenda to remind you to live life here and now, this is your chance!

Bucket list refers to the English (American) expression “kick the bucket”, which means to “pass away”. It is normally a list of things you would like to see or do, before you leave this World. The phenomena was depicted in the American comedy drama The Bucket List with Morgan Freeman and Jack Nicholson (2007).

Bucket lists are a hit: The internet is full of them and many bucket listers do the most amazing things. But smaller things count, too, the main thing is, that you start to reflect upon your life and everyday:
Are you doing, what you want to? Or is there something you miss, something that you would really like to do, but have not done yet? You almost always only regret, what you have not gotten around to doing …

Personally I call my list for my “Life To Do List”.
That list contains little and large activities and travels out of the ordinary (for me). Others have lists centered around trying to be a better person and doing good deeds – maybe an idea, though I have those on my daily to do list!

Does bucket lists work? Yes, they do!

No matter how they look or what you call them, in my experience they work exceptionally well – and research proves, that goal-setting and writing your goals down will vastly increase your chances of your dreams coming true.
By writing a list, you make your wishes conscious and concrete, so your brain directs your thoughts and actions in the right direction: You get things done.

If you haven’t got one already, why not make a bucket list today?

A couple of weeks ago a big ‘bucket list’ wish of mine came true (through planning and saving and a bargain offer): Camel riding in Sahara, Tunisia.

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A bit of that tour is captured in this:

Bucket list trip: Sun, Sand, Sahara and Star Wars, Tunesia

Have great fun with your bucket list and life!

If you have one – please share it in ‘comments’.