Cari Fit

Fitness Advice, Workout Tips, and Inspiration

Fit Family

My Favorite High-Protein Snacks

Happy 2022! It’s been awhile since I’ve done a post. Now with 3 little kids – fitting in workouts and eating healthy has been more of a challenge! But, I feel like I’m finally headed back in the right direction. I will do a post on my weight loss journey soon – but for now I wanted to share what has been working for me so far.

Over the summer I got down to (almost) my goal weight and built more muscle mass. However, I did gain some of that back over the holidays. What I’ve found to be the best strategy for me as a busy mom of kids 8, 5 and 1 is to simplify my workouts (but use heavy weight) and eat a high-protein diet. I will share more some of my workouts soon, including one I just did for Oxygen Magazine. I try to eat about 1g of protein per 1lb of body weight (goal weight not when overweight), so I’m always looking for ways to sneak in extra protein throughout the day.

Why so much protein? Protein fills you up faster and also helps you gain (or keep) lean muscle mass. So, if you plan to up your protein intake – it’s really key to make sure you are doing some sort of strength training (even body weight) during the day so that all that protein can do its job!

Here are my latest favorites (*these my kids like too!):

Ratio Yogurt*: I found this yogurt at my local HEB and it has 25g of protein per serving. It’s actually really tasty without any artificial sweetener taste and the texture is creamy and amazing. I love all the flavors, especially the key lime pie!

Hardboiled Eggs*: This is a super simple one. To save time, sometimes I buy them pre-made or get the little Vital Kitchens pack with seasonings. However, my Dad just gave me this cool egg cooker for Christmas and it makes hardboiled eggs really quickly and easily!

Protein muffin cup: I have tried a few different brands. The FlapJacked one has more protein but is not quite as flavorful as the Kodiak Cakes one.

Barilla Pasta*: This isn’t really a snack – but whenever I make pasta at home for the fam, I use this brand. I will never go back to regular pasta.

Magic Spoon Cereal*: I recently found this and love it. My kids actually really like it too! I got a whole variety pack and my kids ate most of them! The cereals are all super tasty and the best part is that they have less sugar and more protein than similar kids’ cereals. I love the bright colors and cute packaging too!

Whole Foods Protein Bites* I found these at Whole Foods and are a great snack for on-the-go.

Pure Protein Shakes: This has been my go-to shake recently. I get a whole case at Costco. The taste is good and it has low sugar and high protein.

Egg Life Wrap These are at Whole Foods, HEB, Aldi and other grocery stores. They are a great substitute for tortillas or other wrap for sandwiches, snacks and even breakfast burritos.

Shop my outfit HERE

All opinions above are my own, although I have partnered with Magic Spoon Cereal.

“Five Questions With Cari Shoemate, Certified Personal Trainer”

I’m so flattered to be featured on my friend Veronika’s blog today as part of her “Five Questions With..” series. I’ve been a subscriber of hers for years and also love all her cute fashion, fitness and family posts on her Instagram account! Check out her blog and be sure to subscribe!

Veronika recently interviewed me and asked me questions about women’s fitness, nutrition and my new Get Fit Done Guide. For the full interview check out Veronika’s blog! 

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Today’s “Five Questions With” series features Cari Shoemate, a Houston-based certified personal trainer, nutrition coach, group fitness instructor and yoga instructor. My friend Megan from Honey We’re Home recently collaborated with Cari on a Get Fit Done – Healthy Lifestyle Guide and I wanted to get her insights on fitness and nutrition – especially as a busy mom!

First, a little about Cari: she has taught everything from yoga, step class, boxing and even kids fitness classes at the best gyms and studios in Houston. She has been a regular on TV demonstrating exercises and talking about health and fitness. A few years ago she caught the eye of NBC Universal and ExerciseTV and they asked her to be one of their official trainers (Jillian Michales was an ExerciseTV trainer!) and come to LA to film a DVD: “Long Lean Legs with Cari Shoemate.” She later did many other fitness projects for NBC and E! including leading workouts with President Obama’s personal trainer in NYC. She also regularly writes workouts and provides fitness advice for many major magazines such as Muscle and Fitness Hers, Weight Watchers, Cosmo, Shape and many others. Over the last few years she’s earned the title of one of Houston’s top trainers (Houston Chronicle) and her popular Bombshell Bootcamp was named “Houston’s Best Bootcamp” by Houstonia Magazine. She also trains many former and current NBA and NFL cheerleaders and was the official personal trainer for the Houston Rockets Power Dancers. She is a mom of 2 and enjoys traveling with her family and running in her spare time (she’s done 6 marathons, including 1 ultra marathon!)

What do you think is the biggest obstacle in terms of women starting and being consistent with exercise or a workout program?
Well, I think the main reason women don’t start an exercise program is that they are scared to change and scared to fail. It’s scary to start something new – especially if that means changing yourself (even for the better!) But, you have to remind yourself why you are going to do this (better health, more energy, better sleep, feeling proud of yourself, etc. But, it’s also a challenge to stay motivated once you start. I think the main reason women stop working out is that they aren’t seeing results fast enough. I think if we all saw results faster we would be more motivated to do it consistently. I also think an obstacle is just putting everyone else before you. Sometimes you just have to put yourself first because if you are healthier and in a better mindset – you will be helping those around you just by being a better you!

How is nutrition a component of overall health and wellness? Do you recommend following any specific nutritional plan?
Nutrition is a huge component of health and fitness. It’s true that you “can’t out-train a bad diet.” But, I honestly feel that regardless if you start with your diet or exercise – making changes in either of those will start you off in the right direction and you will see results. But, if you really want to make big changes, you have to combine both – healthy eating and exercise. Changing your diet (or reducing calories, playing with macros, etc.) will just make you a smaller version of your current self. That’s great if you have weight to lose and it’s a good place to start. However, if you really want to change the shape of your body….you have to add strength training (body weight only counts!) On the flip side of that – if you work out really hard, but eat like crap…you aren’t going to see those lean muscles you are sculpting! As far as a diet plans go- I just recommend you eat “clean,” meaning minimal processed foods and focus on fruits, veggies, lean meat, plant protein, etc. There will always be a new diet trend that works great for some people. But it’s just that…a trend. Most of them aren’t great to follow long-term (and can even be detrimental to your health). So, just stick with common sense – less sugar, moderate fat, moderate protein and fill your plate with colors from nature.

How is exercise different after having children? What challenges might women face (or not)?
OMG…it’s totally different. You are no longer a priority (sigh) and are longing for the days when you could workout WHENEVER you freakin’ wanted! Why wasn’t I at the gym all the time?! Haha! So, now you have kids and it’s even harder to think about yourself. But, girl – it has to happen! Not only does working out help you look better, but it makes you FEEL better. I know for me – if I don’t sweat at least once a day I get a little bit on edge! So, I just have to fit it in when I can and sometimes that means a quick 20 minute weight training session in the morning while my husband makes the kids breakfast and then another 20 minutes of jump squats, burpees, etc. while I have dinner in the oven! Get your kids involved if that helps! Sometimes mine “workout” while I do my exercises. For me, it’s all about setting a good example. I want my kids to grow up healthy and strong and know that exercise is great for their body and mind.

How can women starting a new fitness program set realistic goals? What does that look like?
Women are super strong and goal-oriented and I think that when we set our minds to something we are like “ok it’s GO TIME” and go all in. That energy and motivation is great, but it needs to be spread out a little each week! Take things slower than you think they should be and set realistic goals. Sure, it’s more motivating to think if you eat a certain way and exercise a crazy amount you can be your goal weight in just a few weeks! But, that’s not sustainable. Instead, think of yourself as a sculpture you are trying to make smaller, chisel muscles, etc. Each day that you eat healthy and sweat some…you are chiseling off a small amount and getting one step closer to your goal body. You may not notice, but if you do a little each day – you are making progress.

You worked on a fitness guide with Megan of Honey We’re Home – what inspired you all to launch the guide? What has the response been?
Yes! We just launched our Get Fit Done guide! It’s a 128-page detailed ebook/guide that you can download on your phone, computer, etc. or have it printed. We were inspired to create the guide after we got some great feedback from our fitness challenges.

I had been following Megan for a few years and was inspired by her fitness journey and how after having kids she competed in bikini competitions! So, when she started challenging some of her followers to work out more – she asked me to help her with the workouts and meal plans since that is my expertise!

Then, we realized we were really helping women change their lives and we just wanted to take it one step further and create something bigger with more detailed workouts and meal plans. We both worked on it together and Megan tested out all of the workouts and then we both have included some of our favorite recipes and snacks!

It’s great for everyone too because the workouts can be scaled back for beginners and then I also give tips on how to kick it up a notch! We have 4 weeks of workouts and specific meal plans (with grocery shopping lists!) But, each week is a little different – because I know as a trainer people get bored easily and also the best way to get your body to respond is to keep things fresh and mix it up! So, one week is high-protein, one is low-carb and we even have a vegetarian week!

The best part is that it’s also more of a lifestyle guide. It’s not just about working out and eating right – but taking care of yourself. Megan shares a lot of her great tips and also some great printables that can help everyone stay on track and organized! We just launched the plan a few weeks ago and have already gotten great feedback! 

Thank you so much Cari for sharing your insights and expertise with us! If you’d like to try Megan and Cari’s Get Fit Done guide, click here!

Tips For Traveling on Carnival Breeze

I recently got back from another amazing vacation with Carnival Cruises. This time my family and I went on the Carnival Breeze. The Breeze is one of their bigger ships and has lots to offer everyone including families, fitness enthusiasts, spa lovers and even foodies. I had an amazing time and want to especially thank crewmember Ivana – who went out of her way to make us feel special! She was truly amazing and she made us feel right at home!

I’ve traveled quite a bit on Carnival and I can say that they are my favorite cruise line. In my experience (myself and close family members have traveled on many different cruise lines) – Carnival is the most fun and definitely have more things to do for kids. This was my second time on the Breeze – so I wanted to share some of my top tips if you are thinking of cruising on the Breeze – or other Carnival Cruise.

Book your trip early. We sometimes wait too long and are surprised by how many of the rooms are already sold out. So, book your trip as soon as you decide to go. Carnival is also really good about allowing you to cancel without penalty (date restrictions apply) or use your deposit towards a future cruise.

Pack lightly and take advantage of storage in the room. For my first few cruises, I always packed way too much! Then, I realized that I was either in workout clothes, bathing suits or evening attire. So, now…I usually pack about 5 mix and match workout outfits that can also double as bathing suit cover ups (tanks and shorts are great for this) and that I can also wear out on excursions (there is usually a lot of walking). Then, I usually pack 2-3 bathing suits and a 1 good cover up dress. For the evenings – we love dining in the dining room (see below) so I have fun planning outfits for this. Also, in the evenings they have photographers set up all over the ship ready to take your photos- so it’s fun to dress up! I usually bring 5-6 new outfits but sometimes will rewear my dark jeans or top (to layer) and then 2 “formal” outfits that are usually dresses or rompers. Also, the less you pack – the more room you’ll have in your stateroom. The staterooms are surprisingly laid out well though and take advantage of the drawers, closets and cabinets for your things and store your suitcases under the bed.

Getting ready for dinner in my stateroom

You may want to bring a stroller. Check your itinerary and also what excursions you plan on doing. Some cruise terminals are very long (like in Cozumel) – where you have to walk quite a far way before you get to your excursion check-in point. Also, if it’s in summer and super hot – strollers with sun shades can be great for little ones. However, if you aren’t getting of the ship much or are taking a smaller boat directly from the ship – you may be able to leave your stroller at home. Just do some research first.

Eat most of your dinners in the dining room. The evening dining on board is really a great experience and the food is fabulous. I have to admit – before I started cruising, I expected most of the dining to just be so/so and very limited. That’s not the case on the Breeze (or other Carnival ships). The chefs on board have many years of experience and come from all over the world. The dishes are very creative with great presentation and above all – taste amazing. I was fortunate to get a private tour of the galley and tasting with Senior Sous Chef Davide and Executive Chef Shiva. I want to give special thanks to them for allowing me to sample all of the wonderful dishes! The food is very creative and there is something for everyone – foodies, vegans and healthy eaters.

With Chefs Davide and Shiva

      

A sample of the evening’s appetizers

Definitely visit the steakhouse. – The small extra charge is way worth it. The Fahrenheit 555 Steakhouse on the Breeze has a cool modern atmosphere and they really go above and beyond to make your dining experience special. I had the lobster tails with baked potato and it was fabulous and still healthy. Don’t miss the amazing presentation of the “Art at the Table” dessert. The chef comes to your table and basically creates a piece of art on a large board with fruit syrups, jellies and candies for paring. Then, the finale is when you crack open a chocolate ball with your spoons to reveal a surprise! Highly recommended!

         “Art at the Table” dessert

              With Fahrenheit 555 Chef Brendan                       

Take advantage of the gym and outdoor fitness equipment. I did a mix of workouts including indoor gym workouts (treadmill and free weights) but then also ran on the outdoor track and used the outdoor gym stations (body weight machines and boxing bag). They have mini golf and basketball too! Sometimes it’s hard to fit in workouts in between all the fun things to do, but you will feel so much better about yourself – even if you just take 20 minutes a day.I did most of mine early before my kids woke up. Then, I didn’t feel so bad about indulging in some of the amazing desserts on board (hello chocolate melting cake!). Check out my other post for sample workouts to do on board a cruise ship.

Mini Golf!   

Fitting in my workouts!

If you have kids – make sure to reserve the Dr. Seuss breakfast. This is such a fun event where they transform one of the dining rooms into a Dr. Seuss wonderland with red, fun table decorations, an ice sculpture, special appearances from Dr. Seuss characters and of course…a very special breakfast. Although the “green eggs and ham” weren’t appealing to me – they had many other fun items for the kids as well as “normal” things for the adults like eggs your way, turkey bacon and more.

Play with your kids at Camp Ocean. If you don’t want to leave your kids at Camp Ocean (which is amazing and super fun) or they don’t want to stay – you can play with them during “family play” times. Just check the schedule for available times when you can go.

If you get sick, they have you covered. I can sometimes be a worrywart – so  I like to know where I can go if one of my kids or myself gets sick on vacation. Luckily – they have a full staff of onsite doctors and nurses there on the ship to help. They can even work with your insurance.

The Best Parks in Houston For Working Out

Sometimes working out indoors gets boring – especially when it’s a nice day outside and you feel the need for some fresh air. Houston has a ton of parks and green space that are the perfect place to fit in an outdoor workout.

As a former (and hopefully returning) marathoner – I’ve run in and around my share of Houston parks. I’ve done 20+ miles in 3 mile repeats (that’s the distance of 1 loop) at Memorial Park, speed workouts at the hills at Spotts Park and long training runs where in one single morning I ran through Buffalo Bayou Park, Memorial Park AND Hermann Park. So, I appreciate good trails, water fountains and also clean restrooms!

Not a runner? No problem – you can get in a body weight workout (no equipment) with nothing at all, or you can try one of the parks below that have benches and spots you can use for other exercises. Here are a list of my top favorites, along with a list of their workout amenities. I’ve rated each on a scale from 1-5 based on how workout friendly they are, their perks and their overall appeal for working out – with 1 being a good place to workout and 5 being one of the best in Houston.

 

Hermann Park

Cari Shoemate demonstrating a series of yoga poses at Hermann Park. Photo by Jill Hunter.

 

Workout Rating: 5

This is one of my favorites. It has something for everyone. I usually go with my baby and take our jogging stroller. McGovern Centennial Gardens is absolutely beautiful and we usually start there. There isn’t an actual running trail, but you can walk or run down the paths and through the rose garden and other areas. They have great restrooms and water fountains. After that, we run along the trail by the reflection pool and make our way to the playground area. At (and near) the playground there are tons of curbs, benches and other areas that are perfect for workouts. You can also see ducks, geese and turtles in the lake and run around by the zoo or have lunch or a snack at the Pinewood Cafe by the water. They also have a workout station area near the entrance to the Centennial Gardens along the 2-mile Marvin Taylor Trail that goes around the golf course. There are also bicycles available for rent.

Amenities:

  • Restrooms (at Centennial Gardens and also at Miller Outdoor Theater)
  • Drinking/Water Fountains
  • Restaurant (Pinewood Cafe)
  • Jogging Stroller Friendly
  • Shade
  • Workout Stations (actual stations with equipment like pull-up bars, etc)
  • Benches For Exercises (Tricep Dips, Step-Ups, etc)
  • Private areas to workout
  • Running path/trail
  • Biking path/trail
  • Safe at night (lighted)
  • Fitness classes held here
  • Golf
  • Bycle Station

Buffalo Bayou Park

Courtesy of Buffalo Bayou Partnership

Workout Rating: 5

I love Buffalo Bayou Park and have been teaching my bootcamp here for almost 7 years! Over the last few years the park has grown and has so many great amenities! This is probably one of the best places to run and bike since they have designated trails for both. The entire loop from Sabine Street to Shepherd Drive is about 5 miles but you can do more or less depending on the route. There are water fountains along the trails and an amazing fun playground for kids that is one of my favorites in Houston. You can rent kayaks or bikes inside the Bike Barn rental at the Visitor Center or rent a B-Cycle along Sabine Street. They also have an amazing dog park (Johnny Steele Dog Park) that just re-opened after Hurricane Harvey. The paths are lighted at night and correlate with the phases of the moon (they change from blue to white).

Amenities:

  • Restrooms (at the visitor center)
  • Drinking/Water Fountains
  • Jogging Stroller Friendly
  • Shade
  • Workout Stations (actual stations with equipment like pull-up bars, etc)
  • Benches For Exercises (Tricep Dips, Step-Ups, etc)
  • Private areas to workout
  • Running path/trail
  • Biking path/trail
  • Safe at night (lighted)
  • Playground (it’s very nice with a treehouse and outdoor nature play areas)
  • Fitness classes held here (like Bombshell Bootcamp)
  • Restaurant (The Dunlavy) and food trucks at the visitor center
  • Bcycle Station

 

Memorial Park

Workout Rating: 4

Memorial Park is one of the top places to go if you are a runner. The trail is the place to be and on any given day you can see professional athletes, Houston’t top elite runners and your average everyday Joe. There is also a good golf course and a Beck’s Prime restaurant (counter service). Across from the trail they have a huge playground area for kids and then on the south side of the park is the Picnic Loop with picnic areas and a bike trail that makes you feel like you are out in the countryside.

Amenities:

  • Restrooms
  • Drinking/Water Fountains
  • Jogging Stroller Friendly
  • Shade (only about half of the running trail is shaded – so it gets hot in the summer)
  • Workout Stations (actual stations with equipment like pull-up bars, etc)
  • Benches For Exercises (Tricep Dips, Step-Ups, etc)
  • Private areas to workout
  • Running path/trail
  • Biking path/trail
  • Safe at night (lighted)
  • Fitness classes held here
  • Tennis Courts
  • Golf
  • Playground
  • Restaurant (at golf course)

Discovery Green

Courtesy of Greater Houston Convention and Visitors Bureau

Workout Rating: 4

Discovery green is a nice oasis of greenery located right in the middle of downtown Houston. It’s very relaxing and peaceful and they often have special art exhibits and lots of great programs. They have Toddler Tuesdays for kids (and other kids activities) and weekly yoga and other fitness classes. There is no specific trail – but you can run or bike many of the various routes downtown or even use one of the other City trail systems (White Oak, Heights, etc) that end up close to Discovery Green.

Amenities:

  • Restrooms
  • Restaurant
  • Drinking/Water Fountains
  • Jogging Stroller Friendly
  • Shade
  • Benches For Exercises (Tricep Dips, Step-Ups, etc)
  • Private areas to workout
  • Safe at night (lighted)
  • Playground
  • Fitness classes held here
  • Bcycle Station (nearby)

 

Spotts Park

Photo courtesy of Buffalo Bayou Partnership

Workout Rating: 3

There is a short trail here for jogging and most of it is shaded. The big draw here is the covered basketball court and also the tennis courts at the top of the park (on the hill). There is also a great steep staircase and hills for running/walking on an incline! The playgrounds are in need of an update (the area floods a lot) and there are no restrooms onsite – so I felt a “3” was adequate.

Amenities:

  • Drinking/Water Fountains
  • Jogging Stroller Friendly
  • Shade
  • Workout Stations (actual stations with equipment like pull-up bars, etc)
  • Benches For Exercises (Tricep Dips, Step-Ups, etc)
  • Private areas to workout
  • Running path/trail
  • Safe at night (lighted)
  • Fitness classes held here
  • Basketball
  • Tennis Courts
  • Playground
  • Bcycle Station

Levy Park

Workout Rating: 3

Levy park is one of Houston’s newest parks. It’s a really great space that feels like a zen oasis in the middle of Houston. The big draw here is the play area for kids. It’s amazing with a splash pad area, playground (with cushioned floor), slide, rock climbing, huge treehouse and more. Grownups enjoy the large lawn area (great to meet for a workout), the scheduled workout classes and the food trucks and new restaurant onsite (soon to be open). They also have a great dog park. The restrooms are immaculate and there is lots of shade, table seating for picnics and fun things to explore. They also have things you (and your kids) can borrow including games, books, golf clubs (for putting green) and much more.

Amenities:

  • Restrooms
  • Drinking/Water Fountains
  • Jogging Stroller Friendly (although there isn’t a trail onsite)
  • Fun activities for kids
  • Shade
  • Benches For Exercises (Tricep Dips, Step-Ups, etc)
  • Private areas to workout
  • Safe at night (lighted)
  • Fitness classes held here
  • Onsite restaurant (soon) and food trucks

 

Woodland Park

 

Courtesy of HoustonWalks.Blogspot.com

Workout Rating: 2

Most parks in the Heights area are geared towards kids. However, with kids or not…you can still get in your workout using playground equipment, benches, etc. It’s also nice to have a walking/jogging trail onsite as an option (even for warming up) and Woodland park is one of the few that has one in the Heights. The trail loops around the tennis courts and playground which is nice and there is also a Bcycle station here. I have never visited at night – so didn’t rate it for safety. I would use caution on the trail that goes behind the tennis courts if you are alone at night (as with any of the above trails).

Amenities:

  • Restrooms (if the community center is open)
  • Drinking/Water Fountains
  • Jogging Stroller Friendly
  • Shade
  • Benches For Exercises (Tricep Dips, Step-Ups, etc)
  • Private areas to workout
  • Running path/trail
  • Biking path/trail
  • Basketball
  • Tennis Courts
  • Bcycle station

 

 

Safety Reminder

Just a reminder to use caution when exercising at any park or trail when you are alone – especially at night. Choose areas that are lit with other people around. Make sure you can hear someone approaching you, so don’t listen to music full-blast (or just keep one headphone out of your ear). I also sometimes run with a small mace like this one and tuck it in my bra or shorts since it’s tiny and not bulky. I also wear an ID tag on my shoe from Road ID.

 

 

 

 

 

 

 

 

5 Fun Workouts To Do On A Cruise Ship

One of the things I love most about cruising is being able to mix up my workouts and take advantage of all the fun workout environments on board the ship. On my last Carnival cruise a few weeks ago – I decided to do some of my workouts outside because I wanted to enjoy the view.  I feel like I get a new perspective on my workouts and feel so much more alive just by having a completely different workout environment. It’s so amazing being able to workout in the middle of the ocean!

I recommend trying the ship’s gym as well – because most are very well equipped and even have great classes. But, if you want to mix things up, try these 5 fun ideas for workouts to do on your next cruise that are not in the gym.

*Please be careful when exercising outdoors on a cruise ship. Ships are often rocky, windy and unstable due to the weather conditions. Always be mindful and hold on to railings where applicable, or head indoors if it’s safer. 

1. Outdoor Run + HIIT Circuit

This was my favorite. I took advantage of the ship’s outdoor track (almost all of them have an outdoor track) and decided to mix in some strength training. I started my Runkeeper app during my first run and soon found out that the gps was too accurate. It was factoring in the speed of my ship with my run and said I ran 8 miles in 25 minutes at a 3:03 min mile pace! If you aren’t familiar with running….let’s just say that would make me a world record holder and gold medalist! haha!

Warmup jog 5 minutes

  • Do 20 walking lunges along side of the track, do one loop around and then find a bench or stable chair and do 20 pushups + 20 tricep dips.
  • Run 3 minutes at a medium/fast pace.

*Repeat entire circuit 2-3 times.

2. Outdoor Stair Workout

Ships have LOTS of stairs. Most are 12+ floors high – so you can always get in a mini workout each day by taking the stairs alone! Sometimes it’s actually quicker too! The outdoor areas also have stairs leading from the lido deck and upper decks, etc. I found some stairs near the back of the boat along the jogging track. Here is a quick sample workout I did there:

Warmup walk or jog around the ship for 5 minutes.

  • 15 elevated lunges on each leg (place your back foot behind you on the first or second step)
  • 15 tricep pushups with hands on step (the lower the step – the harder)
  • Jog (or walk) stairs for 2 minutes

*Repeat entire circuit 2-3 times.

3. Yoga on The Upper Deck

I like to find a spot that’s a little more hidden. On Carnival they have the “Serenity Deck” and also areas outside on level 12 that sometimes are a little more private. If it’s too windy – you can just do a standing vinyasa flow, or if you are on a lower deck or less windy place you can grab your pool towel and even do a series on the “mat” (towel). Keep in mind – yoga you will do on the ship will be quite challenging since the ship is moving! This will make it harder to balance – but that makes it great for your core! Here is a Simple Yoga Workout you can do, or if you prefer something more challenging try This Hip Opener Sequence.

4. Mini Body Weight Circuit on Balcony

I did have a balcony room, but if you don’t you can do this same circuit out by the pool or on one of the upper decks. This was a workout I did sometimes while my kids were napping and it worked out great. I packed an extra resistance band to use to mix in some extras like bicep curls (you can borrow one from the ship’s gym) and then I used a towel to do core on the ground.

  • Warmup 5 minutes (do fast squats, go walk around the ship, etc)
  • 20 pushups with hands on balcony railing (please be careful not to lean over!)
  • 20 alternating reverse lunges
  • 20 jump squats
  • 20 tricep dips using the deck chair or table (make sure it is stable/sturdy first!) *another option is to do them on the ground (aka crab dips)
  • 60 second plank hold on the ground

*Repeat entire circuit 2-3 times.

5. Swimming Workout In The Pool

Most of the pools on cruise ships aren’t very big – but that doesn’t mean you can’t get in a workout. During peak hours they are probably going to be too crowded to get in some laps – so I recommend going during an off-peak time like when they first open in the morning. Your “laps” will be very short – but you can still swim laps on one side of the pool away from the other swimmers, or just dodge your way around your family and kids and make it a fun game!

  • Swim laps or tread water for about 2 minutes.
  • Inner/Outer Thighs. Hold on to the side of the pool and do 25 standing hip abductions (push leg out to the side) and then 25 hip adductions (bring leg across your body to work inner thigh). Keep your legs pretty straight. Repeat on both legs.
  • Swim laps for 2 minutes.
  • Ab crunches. Tread water and do standing abdominal crunches (if you have to hold on to the side you can). Bring your knees up to your chest and do a mini “crunch” with your core, then straighten legs back out. Repeat 10 times.
  • Swim laps for 2 minutes.
  • Shoulder Raises. Stand or tread water and keep your hands by your sides (by legs). Make sure your shoulders are under the water and keep your palms your legs. Keep arms straight and raise them up so they come up to the top of the water, then press them back down to your legs. Repeat 20 times.
  • Swim laps 2 minutes.

*Repeat entire circuit 2-3 times.

 

Comment below and let me know what your favorite travel workouts or cruise ship workouts are!

 

 

*All opinions in this blog post are my own.

Fit Family Travel – Walt Disney World

Did you know that “The Happiest Place on Earth” can actually be one of the Fittest places on Earth? Walt Disney World and their resorts actually offer many options for healthy families who want to stay fit and healthy while on vacation. If you make some healthy dining choices and combine that with all the walking you will do – it might be one of the healthiest vacations you take!

Workout clothes are great for the theme parks – and princess dresses for the girls are a must-have ; ) 

This was our second time to go with our son and first time with out daughter who is almost 2. I’m in no way a “Disney Expert” but I think after going with young children twice – I’d share some of my best tips for families with small children. Also, as a fitness blogger – I want to share some tips on how you (and your kids) can eat healthy and squeeze in some workouts so that your trip ends up being a fun AND fit one for the whole family. This is a long post (sorry) so feel free to skip around and be sure to check out Disney’s recipe (they sent it to me!) for a great healthy quinoa salad at the bottom!

What to Pack

I will try to do another post soon on traveling (via air) with young kids. We travel a lot and I do kinda feel like I’m an expert at this now! For Disney – here are what I consider the essentials for Disney:

    • Comfortable clothes, walking/running shoes and layers. It’s usually pretty warm in Florida but you don’t want to end up having to purchase extra bulky layers at the theme parks if you don’t have to. I wore workout clothes a couple of days and comfortable jeans with a workout tank and light jacket on other days. You also need walking shoes – for the whole family. We literally walked 6 miles one day at Magic Kingdom, so you don’t want to be in new shoes or ones that won’t hold up.
    • Snacks. Disney has a lot of dining options (more on that below), but I recommend packing a few healthy things in your suitcase and then also bring some of them along at the theme parks. For me, I like healthy bars like LaraBar, ThinkThin, RX Bar, etc. and for my kids I packed extra food pouches (ones with veggies are good because theme parks are usually lacking in veggies), goldfish and other small snacks. I also brought along some protein powder packets to mix in my water bottle. Most likely your hotel will have milk if your kids drink milk – or I recommend packing (or buying once you land) a package of milk like the ones from Horizon that don’t need to be refrigerated. We always request a room with a refrigerator so we can store milk, snacks, etc and if your hotel doesn’t supply them automatically they sometimes will give them to families with babies at no extra charge. Also, be sure to bring your kids favorite milk cups, sippy cups and bottles.
    • Cleaning supplies/sanitizer. I usually pack an unscented soap and small bottle cleaner (for cups too) so I can wash them regularly at the hotel. Theme parks are loaded with germs – so it’s good to wash your cups and bottles every day! I also bring lots of sanitizer wipes (for planes, busses, etc) and gel. I also bring my own laundry detergent and sometimes wash a few things in our bathtub. If you use the community washer/dryers just make sure to wash your clothes on hot to kill the bacteria from the previous person’s clothes (yuck).
    • Sunscreen. Because of the time of year we went – the UV rays weren’t too bad but I brought mini sunscreens like these with me. I also brought sunglasses and hats for me and the kids. I usually wear spf in my moisturizer -  (I use either Aveeno, Charlotte Tillbury’s Magic Cream with SPF and/or Tarte’s 12 Hour Foundation with SPF.
    • A Good Stroller. Depending on the age of your children – I would highly recommend a good double (or single if you have one child) stroller. I love my double UppaBaby one because it’s lightweight but also the seats recline for naptime – since you probably won’t be back at your hotel for naps.Snacks and a Double Stroller Are Key!

Where To Stay – The Swan and Dolphin

This was our second time to stay here as a family. Surprisingly it’s not an actual “Disney Resort”. There are some perks at staying at a Disney Resort such as using the magic bands to unlock your hotel room, the abundance of shuttle busses to take you to your hotel and also take/store your luggage, etc. BUT, I really loved the Swan and Dolphin. It has the perfect location, the rooms are great, dining is very kid friendly and you still get free shuttle busses to all of the Disney parks. We stayed at the Dolphin but got to use the amenities of the Swan which is directly across (they are connected by a walkway).

 

Newly Remodeled Dolphin Lobby

Rooms: We just had a normal Deluxe room with 2 beds and also a crib. The last time we stayed we had a suite which was nice. They also have “family rooms” but these were sold out when we visited. Their rooms are updated and very nice with modern decor. We had a coffee machine and refrigerator and I liked having the sink outside of the tub/toilet area.

Dining: Dining is expensive when you go to Disney – period. Be prepared to spend more than you would at home or even some other resorts/hotels in the US. But, with that being said – the Dolphin had lots of great options for families. They have a new Fuel market that offers many healthy items for breakfast, lunch and snacks. We went here daily to stock up on fruit, bars, yogurts and usually got coffee and breakfast sandwiches to eat on the bus on the way to the parks in the mornings. They also have a cafeteria style restaurant in the basement that even made me hardboiled eggs one morning. Most of our lunches and dinners were at the Disney theme parks.

Fitness Amenities: The Swan and Dolphin has excellent fitness facilities. The Dolphin’s gym has been newly updated and has a large cardio area, a fitness studio room and another whole room with weight machines and free weights. It’s very large (and clean) for a hotel gym. Every morning I was there I got up early and went for a run. The running path is awesome and they have many routes available for you (there is a map out front of the gym) depending on how far you want to go. I usually just did the 2 or 3 mile loop that took me around the Disney Boardwalk and waterways. I would highly recommend it. Then, on our last day there I went across to the Swan hotel and tried one of their Pelotin bikes. I was so glad they had one because I have been wanting to try a “class”. I thought the workout was great and will do a review on this soon. Their gym was also nice but smaller than the one at the Dolphin. They also have a lap pool there – but the Dolphin has amazing pools (see below). If your hotel doesn’t have a good gym and you don’t want to go outside – you can try these sample workouts to do in your hotel room.

Family Amenities: The Dolphin has daily activities for the family ranging from story times, scavenger hunts and even s’mores out by the pool. Unfortunately, we didn’t participate in many of these because we were at the theme parks most days. The Dolphin has amazing pools! All of them were heated so even though it was still cool outside, we were able to swim. They have a kids pool (with shallow areas), a larger pool with grotto and large slide and also a lap pool with cabanas nearby. The pool food/drink service was great and they allowed me to swap fries for fruit and customize some of our menu options. The hotel also has a great playground between the Swan and Dolphin for kids. There is a nearby “beach” with sand for kids to play in that borders the lake (no swimming is allowed). Bottom line- this hotel is very family friendly and has fun actives for all ages.

Visiting Walt Disney World

During our visit we went to Magic Kingdom twice and Epcot once. My kids are still very young, so I knew they would like Magic Kingdom due to the variety of rides and attractions for those under 5 and then I knew we wanted to do Epcot to try the new Frozen Ever After ride in “Norway”. Here are my tips for staying fit at the theme parks:

Healthy Dining: You have to get a little creative when eating healthy at both Magic Kingdom and Epcot. Most places serve typical fare such as sandwiches, chicken fingers, burgers, etc. However, I found that many did offer fruit, hardboiled eggs, cheese and snack options that were healthy. Sometimes we just ate a bunch of healthy “snacks” for lunch instead of a big meal that wasn’t the healthiest. However, throughout the Disney properties (even restaurants at The Boardwalk) they offered “Mickey Check” meals for kids. These were healthier options for kids but not every restaurant offered these. Some of them were really good and offered fresh veggies and grilled meats. I even ordered some of them for myself a few times! However, they are mostly offered at “table service” restaurants at Magic Kingdom, which is about 8 restaurants (fyi if you want wine or alcohol you have to dine here).

It was slightly easier to eat healthy at Epcot since there was more variety because they offer authentic foods from all over the world at the various countries represented in the World Showcase. Epcot had more adult-friendly restaurants (and wine!) – but I found that most are geared towards “foodies” and those that want to indulge a little (which is ok after you’ve walked 5+ miles that day! haha). I would highly recommend getting reservations as far out as possible – for all of the theme parks – especially fine dining or table service restaurants. Some people book their meals 6+ months out. You can do this online or via the Disney App.

We dined at the Be Our Guest restaurant (MK) last time we went and I had the quinoa salad which was amazing (See Recipe Below). That restaurant was beautiful and worth it just to go see the Beauty and The Beast theme/decor. This time we had lunch at Cinderella’s Royal Table (also at MK) and they offered some nice salads, fruit and other healthy options. Just like regular restaurants – you can customize and ask for no oil, dressing on the side, etc. My kids loved Cinderella’s Royal Table – the kids meal was great and almost all of the Disney Princesses visited our table for photo ops! They also loved the cute “make your own cupcake” mini dessert with pretty Cinderella-blue icing. We tried to limit the amount of sugar our kids had (which is hard at Disney) so we looked for very small treats or treats they could share and limited them to once or twice a day.

Kids Build Your Own Cupcake at Cinderella’s Royal Table

Healthy Quinoa Salad and Kids Meal with Green Beans at Be Our Guest Restaurant

Other Ways to Mix In Fitness: Other than walking…which you will do A LOT of, there are a few other ways you can make fitness a priority. If you want to make your trek around the theme park more of a challenge you could bring a jogging stroller and run some of the way through the property! You can also mix in intervals of fast and slow walking and even find outdoor areas for pushups, tricep dips, etc! You may get some looks – but it might be fun to do your workout at Magic Kingdom! I just got my workouts in at our hotel (see above) each morning. But, once I realized how much walking I was doing, I scaled back my runs a little and focused more on strength training to give my injured knee a break (more on this in another post).

Another great way to make your trip to WDW is to sign up for a race with Run Disney! Disney has many races all year ranging from 5k’s to marathons and many that are family friendly and stroller friendly! Once I get back into running marathons I can’t wait to try the Walt Disney World Marathon! Disney also offers training programs too – check it out!

Keeping Kids Active: This is pretty easy since most of the time they will want to run around and explore. Also, almost all of the rides make you park your stroller in the stroller parking area and you and your family have to walk/stand in line. It can be hard for little kids to just stand around, so you may want to swap with your partner and one of you take your kid(s) out to play or explore while the other waits in line. Also, there are designated places for kids to play such as the play area inside the Dumbo ride (Dumbo’s Tent), the mini playground outside of the Winnie the Pooh ride (Pooh’s Garden) and lots of other areas in the Frontier Land area of Magic Kingdom.

I contacted Disney a couple of years ago when we first went with our son. I was IN LOVE with the Quinoa Salad at the Be Our Guest restaurant, but unfortunately they weren’t able to share the recipe. However, they did send me the recipe for the Quinoa Salad with Hearts of Palm and Shrimp from “Crystal Palace” restaurant in Magic Kingdom. It’s amazing!

Official Disney Recipe: Shrimp, Heart of Palm & Quinoa Salad

The Crystal Palace
Lake Buena Vista, Florida

YIELD: 6 Servings

1 lb steamed & chilled shrimp
2 ½ cups cooked quinoa (can substitute bulgar wheat or cous cous)
1 can hearts of palm
2 cups fresh baby arugula
½ cup diced red peppers
¼ cup chopped cilantro
1/3 cup mustard dressing

Mustard Dressing
1 tablespoon lemon juice
2 tablespoons rice wine vinegar
1 tablespoon chopped shallots
½ tablespoon chopped fresh ginger
2 tablespoons dijon mustard
1 ½ tablespoons olive oil
1 ½ tablespoons canola or vegetable oil
½ tablespoon celery salt
½ teaspoon Tabasco
Salt & pepper to taste

METHOD:
Cook the quinoa in a large quantity of salted boiling water (4 times the volume of the quinoa – this washes out the slight natural bitterness of the grain) for about 20 minutes.  Strain and cool off.

Steam and cool off the shrimp.

Cut the hearts of palm into ¾ inch coins or half coins depending on size.

In a food processor or blender, combine all ingredients for the dressing except the oils.  Slowly drizzle in the oil to form the dressing.

Assemble everything together in a mixing bowl.

Enjoy!