Happy Holidays—been writing a lot lately and fortunate enough to be able to contribute some cool stuff for one of the most badass sites on the planet, BroBible.com

Check out my Holiday Wish List post that went up today!

Click this ‘nish right HERE to check it out!

"One day I will be a Master Pull Up Badass!"

So you might think that hitting the gym 8 days a week is how you get the physique of a Greek god that can bench press a rhino.

Though we like the way you think and feel your head is in the right place…you, my friend, are neglecting the essentials. Kind of like learning the alphabet is to reading—Pull Ups are to muscle and strength.

Riddle me this Batman…

How often do you see a guy at the gym that can effortlessly perform 20 bodyweight pull-ups?

LIE!

Answer is none, because most “gym rats” couldn’t perform 2 pull ups if their protein shake and Got-to-Be hair gel depended on it.

Well The Rugged has you covered. In fact, we have you more than covered. We have put together a ‘Top Secret’ (not anymore) program that will get you there step by step.

If you’re your sick of being a chump, want to impress chicks and built a back so wide Kim Kardashian’s private helicopter could land on it, come take a look…

Day 1-Volume

Warm-Up—5 perfect pull ups (2 seconds up; 1 second hold; 2 seconds down)

Soft Tissue work

-Foam roll or tennis ball roll upper back trigger points and rear dealt “pocket” (this should be somewhat painful)

-Stretch pectorals; this includes pec major (your tit, and pec minor; along the side)

Workout #1

5 Pull Ups with 10% of bodyweight

5 Pull Ups with 10%+5 lbs

3 Pull Ups with 25% or 45 lb plate

1 Pull Up with 25% or 45 lb plate

1 Pull with 25% or 45 lb plate

5 Pull Ups with 10% of bodyweight

10 PERFECT Pull Ups from “dead hang”

Day 3-Negatives

Warm-Up—5 perfect pull ups (2 seconds up; 1 second hold; 2 seconds down)

Soft Tissue work

-Foam roll or tennis ball roll upper back trigger points and rear dealt “pocket” (this should be somewhat painful)

-Stretch pectorals; this includes pec major (your tit, and pec minor; along the side)

Workout #2

15 Pull Ups (Negative ONLY; 3 seconds down)

-15 “blast push ups in between sets-

10 Pull Ups with 45lbs (Negative Only; 3 seconds down)

-15 “blast push ups in between sets-

10 Pull Ups with 45lbs (Negative Only; 3 seconds down)

-15 “blast push ups in between sets-

8 Pull Ups with 45lbs + 10lbs (Negative Only; 3 seconds down)

-15 “blast push ups in between sets-

4 Pull Ups with 45lbs + 25 lbs (Negative Only; 3 seconds down)

Day 5-High Reps

Warm-Up—5 perfect pull ups (2 seconds up; 1 second hold; 2 seconds down)

Soft Tissue work

-Foam roll or tennis ball roll upper back trigger points and rear dealt “pocket” (this should be somewhat painful)

-Stretch pectorals; this includes pec major (your tit, and pec minor; along the side)

Workout #3

4 sets of MAX Pull Ups (3 minutes in between each set)

-In between each set do a set of “face pulls” with cable on top notch for 25 reps

Important Note:

EVERYDAY find time to do at least 1 SET OF MAX PULL-UPS

SO THERE YOU HAVE IT…

The Road to Master Pull Up Artist and King of the Bar. Performing pull ups is not only a muscle building exercise that will build strength and endurance—but it can be performed anywhere so you don’t have an excuse.

Now get to it…and when everyone asks you why you’re the man—be sure to throw The Rugged a bone!

You’re weak.

I’m weak.

The difference is that I have the balls to admit it and you just won’t give in. I will continue to get results, yet you will continue to settle for mediocrity and make excuses as to why you haven’t succeeded.

Well, it’s not too late - we can help. Here are three ways to embrace your weaknesses and get results…come take a look…

“But I Hate Those!”

You hate them because they work. It’s natural to not want to implement a specific lift, exercise or routine because we “don’t like it” or because we are unfamiliar with it.

The best thing you can do for your progress in the gym is to try out by gradually implementing these exercises with your current routine. This will not only take you outside of your comfort zone, but also further educate you and, hell, it’ll yield some results!

Tell me if this seems familiar:

Most people hate doing legs at the gym because it’s taxing on your system, doesn’t pump your arms up and, well, it friggin’ hurts!

But upon learning that by doing legs you will see overall increases in strength, testosterone and performance, you now have a new found love for them.

“It Taste Like Chicken”

It taste like chicken, because IT IS chicken!

Next time you go to the grocery store, wear an elastic band on your wrist. When you reach for the chicken breast, SNAP that damn elastic!

If you want to get results, you will need to broaden your selection in foods, otherwise you will inevitably fall off the diet train right into a heaping pile of mozzarella sticks.

Try other lean meats and fish. This will not only keep your taste buds stimulated, but also teach you how to REALLY use the stove. When the same meal plan or foods are consumed too often, fat loss (or muscle building) will slow down because your body will decrease its sensitivity to leptin (fat burning hormone) and build its resistance to insulin. This will wreak havoc on your fitness goals and take you a step back. Trying new foods will keep your body guessing, which will yield accelerated results in return.

Not a bad investment, huh?

“Let Me Check My Schedule.”

It’s time to bust out your calendar, make some tweaks and switch some “appointments” around.

By changing year schedule, you won’t fall into the same monotonous routine that will eventually cause boredom, lack of motivation and the desire to blow your stack at the drop of a dime. Work out at a different time, get lunch with some friends or change the channel – you’ve seen every episode of Married with Children - twice!

Time to Embrace

So, next time you’re too proud to admit your weaknesses…

Remember: By embracing your weaknesses and growing from them, you will grow bigger muscles, get vein popping abs…and maybe enjoy life a little bit more

What are YOUR weaknesses?

Doughnuts?

Television?

Eating doughnuts while watching television?

Let us know in the comments below.

This YOUR baby picture???

Now you may be looking at this title thinking…

“Well, I don’t really have ANYTHING in my cupboard.”

Exactly. That is why M.A. is here to help you become more fit just by making a few additions to your very kitchen.

This isn’t going to be a list of foods that you should start putting on your grocery list. Your kitchen isn’t just for food.  Your kitchen, I will have you know, is the foundation for which all shit hits the fan when trying to take your fitness to a new level.

It can also be the seed to your success.

Take a look at these 3 Things that Every Guy Needs to Have in Their Cupboard…

#1. Protein Powder

Easier said than done right?

There are about 9,000 different brands and types of protein to get based on your goals.

If you want to get the most ‘bang for your buck’ choose a protein that has a mixed blend of both whey and casein.

This will ensure both a rapid and slow release of amino acids into your muscle tissue throughout the day—a slow “trickle” if you will. If you are someone who is working out or just “on-the-go” most of the day this can serve as both a meal replacement or a post workout replenishment.

#2. Cinnamon

“Sweet, I love cinnamon buns.”

Easy pal–I am talking about the spice.

Cinnamon is known for its effect on insulin, it increases sensitivity to it.

Put a dash in your coffee, oatmeal, or in your morning shake.  Increasing sensitivity to insulin can help keep a balanced and steady release which can hinder or even lead to fat loss.

Oh Yeah...and a skull. Definitely need a skull in your cupboards--not just for closets anymore.

#3. 1/2 c. Measuring Cup

Curve ball!

You had no idea did you?

My reasoning behind this is geared toward carbohydrate consumption.

Carbohydrates are easily abused and over consumed.

I found that measuring a half cup of most complex carbs such as oatmeal, brown rice or certain fruits helps me to control my portions.

Now, I am not one for measuring everything—just for the food items that require more “eyeballing” than others.

Try it out—I guarantee you will start to see the difference within two weeks.

So their you have it fans!

There are many more things that should be in a “fit guy’s” cupboard, but just like a fine wine it takes time, care and a big wooden barrel—or in this case a cupboard.

Take these three for starters and build your cupboard up.  Maybe you already have a “healthy” cupboard. Well, we want to know about it.

What’s in YOUR Cupboard –COMMENT below!

A cool interview I did last year with Jared before the NYC Marathon…

Jared Fogle. Ten years ago, this name wouldn’t have meant much to you, but now…

Well, now Jared Fogle is the face, the body, the personality of Subway. And Rightfully so!  Jared started at 425 pounds and shed his way down to a lean, mean 190 pounds. He showed the world the importance of adopting a healthy lifestyle and that no matter your situation, it can be done!

You would’ve thought Jared had fulfilled his “role model” duties for 10 lifetimes over, but no. This guy had some unfinished business and one item on his “bucket list” that needed to be crossed off.

The New York City Marathon! (cue ‘Rocky’ soundtrack)

Come take a look at my exclusive interview with Jared about his journey (with the help of St. Vincent’s Sports Performance in Indianapolis) on one of the toughest challenges he will face to date.

Though he may be one of the busiest guys on the planet – traveling over 200 days a year for Subway – Jared took the time to pick up the phone and speak with me at a rally event so I could wish him well as he does his last formal training session and prepares to leave for New York the following week. Activities  included a marathon training instruction and demonstration with Jared and his St.Vincent Sports Performance trainer, rally cheers with mascots, and cheerleaders. Yes, they had pom-poms.

Click below to hear the audio interview (courtesy of The Rugged-2010):

Jared interview

Damn those blueberries look sexy.

Do you ever feel like your brain was hard-wired by an under-qualified technician at Radio Shack? Or that a “brain fart” isn’t just a figure of speech, but rather an everyday occurrence for you somewhere between lunch and dinner? Or, maybe, just maybe, you should have actually worn a helmet that time you tried to jump the quarries on your Huffy?

Well, the solution may be as simple as…blueberries.

Besides their damn good looks and overwhelming popularity, there are a few MORE things that you should know about the blueberry and why it’s nature’s “smart food”.

Antioxidants Kick Ass!

So you’ve heard it all before, but do you really get it? Do you really understand why antioxidants are beneficial to your health? More specifically – your brain? Until now, it was assumed that every article written about the benefits of “antioxidants” were written for doctors and nutritionists.

Let’s break it down:

You have to breathe to live, right? As a consequence, when you breathe oxygen, free radicals are produced. These free radicals think they can come in and run the show by beating up (damaging) other cells within the body. This causes oxidative stress, which can damage protein, membranes and genes within your body.

This is where blueberries come to the rescue. They possess such powerful antioxidants that they can protect cells, specifically the ones in your brain, from inflammation and oxidative stress. This can actually put a halt and sometimes reverse a decline in cognitive and motor functions that are common with growing older.

So, quit looking for the “Fountain of Youth,” because a handful of blueberries, though not as majestically cool, can do the trick!

Don’t Even THINK About It

In today’s world, the less you have to think about something, the better. With iPhone apps making the bulk of your decisions, choosing a healthy food option shouldn’t give you a brain cramp.

Here are just a few reasons why blueberries have stood the test of time:

Fresh On the Go: Whether you’re late for work, or running errands, a handful of fresh blueberries are an effortless solution for a healthy mid-day snack.

When In Doubt: Does your yogurt need something extra? Are you missing some sweetness in that oatmeal? Blueberries can be added to virtually anything to up its nutritional value and taste without much thought.

Stock Up: Frozen blueberries are great to stock up on and leave in the freezer. They can be added to anything from your morning smoothie, to your afternoon lemonade.

Feeling brain-dead?

Try this Brain-Boosting Breakfast Smoothie:

***

To a blender, add:

1 c. of skim milk or almond or hemp milk (unsweetened)

1 c. of Greek yogurt

1 scoop of vanilla protein powder

½ c of frozen wild blueberries

dash of cinnamon

2-3 ice cubes (to your liking)

Blend for 30 seconds!

***

"Welcome to Radio Shack--How may I point you in the wrong direction today?!??"

So, there you have it people. Blueberries are the easy solution to keeping your brain fresh, young and invincible. Your buddy here, Mike Arone, strives not only to keep things simple and effortless…but useful people!

How do YOU keep your brain alert? Sudoku? Scrabble? Stand on your head?

Let us know in the comments below!

I want to hear from ya!

I want to first applaud you. (Applauding) Nice job! You went to the gym and you worked out today. You are making strides toward building the body you want and making a healthier YOU!

Ok. Are we off the air yet?

Perfect.

Now let’s discuss what the hell actually went on in the gym today. Your body wouldn’t have known the difference between that workout and dislodging the fork you stuck in the garbage disposal. It is time for you to understand the second half of going to the gym – which is kickin’ ass. It’s not as muchwhat you do, but rather how you do it. Hundreds of people are going to the gym everyday and leaving feeling as though they’ve “accomplished something”.  I don’t want to take that away from them, but maybe I can help them decipher the difference between an incredible workout and a waste of time.

Here are some telltale signs of a crappy workout and some suggestions on how to change it for the better…

No Sweat!

So did you actually go to the gym today? Some people feel that just showing up to the gym is an accomplishment in and of itself. Well, just like G.I. Joe used to say, it’s only “half the battle.” You could have the best workout program in the universe, but if the effort isn’t put forth the results will not come, no matter how many days you go to the gym. This is an easy fix. Find something that gets you motivated, whether it’s abs for the summer, a new playlist on your iPod  or that hot mom at the gym that always stares at you. She has a lazy eye – relax.

Where Everybody Knows Your Name

You know you had a crappy workout when the only muscle that is sore in your body is your jaw. Sure, the gym can be a great place to socialize…if you want to get a worthless workout. Chew some gum or don’t make eye contact altogether – whatever you need to do to focus on your workout and not on every person you know at the gym. Try writing out your workouts. This will give you no choice but to check off every exercise on the list and give you a solid workout with minimal distractions. Plus, do you really care Geroge’s brother’s cousin’s son, Topher, hit his first homerun last night. Doubtful.

Might As Well Take a Nap

Banging out a set of bench presses, followed by watching an entire episode of Entourage on your iPhone isn’t my idea of a heart-pumping workout. Implement supersets and shorter rest periods between sets. This includes buying a sports watch and timing your workouts. Once you start timing your workouts you’ll know why all the in-shape dudes at the gym are dripping with sweat. Not only will this keep you focused, but it will help your fat-loss goals as well. Timed workouts aid in hitting all the major points without the bullshit in between.

Your Car is Running

There is nothing wrong with a quick workout. In fact, many people have a misconception that they need to spend the day in the gym. Thirty minutes is, in many cases, more than enough time to blast your body into tip-top shape. On the other hand, you shouldn’t have workouts so short that you could leave your car running. This means that your head is not into it. Yeah, you showed up and actually did something…if you count three minutes on the treadmill and a trip to the water fountain doing something. Make your workouts fun by implementing a circuit of different exercises. This will make your trip to the gym mentally stimulating and will get you out of their fast.

Read Any Good Books Lately?

I never understood the person that could read an entire novel while on the spinning bike at the gym. I can’t even chew gum and flush the toilet at the same time, let alone that. There should be one thing on your mind when you’re working out - WORKING OUT. By now you know that you need to set goals, whether it’s packing on muscle, burning fat or building endurance. Take those goals and focus on them. Unless reading Oliver Twist for the seventeenth time helps you maintain focus, I suggest leaving the book on the shelf.

Now that you just got a reality check as to what a real workout consists of, you will be more aware of where your focus should be when you make your next trip to the gym. You will start to notice that other people in the gym are doing what you once did. You can now laugh to yourself, wipe the plethora of sweat from your brow and jump right into to your next set.

Have you had some crappy workouts? How did you fix them? Let us know in the comments below!

If you think being locked up inside my apartment this weekend threw me off my fitness game—think again.

Though many of you may have been looking for excuses not to workout or eat right because of the hurricane, there are the meatheads of the world that found it an opportune time to think outside the box.

Mother Nature reared her ugly this weekend on the East Coast in form of a hurricane-her name was Irene.  Though I wasn’t able to watch my Sunday’s best HBO television–I now know what the Amish folk go through on a daily basis—minus churning my own butter, wearing those strange top hats or…ok, so it was nothing like what they go through–I lost electricity. (No offense to Amish people, though it wouldn’t matter anyway because you wouldn’t have the means to read this article anyhow).

Some of you may or may not have been equipped, but with these 5 tips, next time a hurricane and/or other natural disaster tries to rear up the coast—you will be ready.

Without further adieu, here are FIVE Ways a Meathead Prepares for a Hurricane…

1. Canned Food (any perishables)

Now, not any canned food will do here. The point is to worry about getting your proteins covered first. There is more than just tuna out there on that shelves. Though with the madness that went on in the supermarket this weekend, you may have to tussle with Grandma to get your share—She was no match for my iron grip.

Make wise choices, such as canned chicken, tuna, salmon or even shrimp. Assuming that you have lost power and, mix it will some extra virgin olive oil and some salt and better.

To cover your carbohydrate and fiber any type of beans will do—rinse them thoroughly and you’re all set.

Toss in a side of almonds or any other nut and you go yourself a complete meal.

Protein-check.

Healthy fat-check.

Fiber-check.

2. Protein Powder

The convenience of protein supplements is endless. If you got water and powder, you have got yourself a nice little mid morning or mid day protein pulse snack. You normally like to mix in a little peanut butter for a lo-carb high protein fix, but mixing peanut butter without a blender is about as easy as calculus minus that kid you used to cheat off of junior year.

Grab some healthy coconut oil to get your EFAs (Essential Fatty Acids) and mix it right in.

3. Iron Gym

The Iron Gym (or any other type of pull up apparatus) is a great way to get an in-home workout.

Not only is the iron gym useful, but so aren’t other objects in your house or apartment. Check out this from John Romaniello on how you can do a workout right in your room.

4. Stretching

“Stretching? —But, the last time I stretched was putting dollar bills in stripper’s g-string.

Exactly.

Being stuck in your house without a ton of time to do nothing, why not catch up on some stretching? It is the most overlooked aspect of fitness and most common cause of injury. Not stretching hinders so many possibilities in the gym—from becoming more flexible to range of motion. This all contributes to efficiency in the gym and in turn results that will help pack on muscle, burn fat and make you that much more athletic.

5. Beer

Shit, if you’re going to ride out a hurricane you might as well drink a few adult beverages while you’re at it—if and only if of age.

Though not trending as the number one help topic for fitness—there are ways to make this a bit healthier. Check out this post here.

***

So now that you have your official ‘Mike Arone Fitness Hurricane Survival Kit’ you are ready to whether any storm.

Be sure to ‘Like’ this article or trend it on twitter #mafitness

Note: Hair must be perfectly gelled before going to sleep.

If you are like most “gym rats” on the planet and think that hitting the gym 8-days a week is the best possible way to gain the huge pecs you desire, the lean midsection chicks drool over and be able to squat a Fiat without breaking a sweat…

Well, like most you’d be going in the absolute wrong direction to accomplishing any of the above.

And because I want you to become as jacked and ripped as humanly possible, there are a few tips I found necessary to point out below.  So, in case you haven’t noticed this trend or you are new to the site, it may be time for you to check the back logs of posts geared toward getting you in peak shape.

Today, though…today my friends I will teach you the overlooked element of recovery and how to accomplish this. Check it out…

Proper Rest and Sleep

You think staying up until 4AM playing ‘Halo 17‘ is a great way to build muscle–you better check yo’ self…check yourself right into bed Snoopy. That’s right–get at least 6-8 hours of sleep a night.

Why you ask?

While you’re in your nighttime slumber having wet dreams about your high school lunch lady (gross by the way)…your body is an anabolic breeding round.  This is when growth hormones are at their peak and recovery can really put into fast forward and help you properly recover and grow from your workouts.

Sleep big, look big.

Overtraining, Undermuscluar

I don’t know if ‘undermuscular‘ is even a word—if it isn’t feel free to use it.

I insist.

You may think that being in the gym every day and pounding the hell out of your muscles is the way to build lean mass…dead wrong. This is actually the equation for muscle destruction.  If you do not give your muscles a “breather,” so to speak, they will not have a chance to repair and rebuild. Overtraining is like tying a giant stone to someone’s ankle that is trying to swim ashore. Sure-they eventually get to where they need to be, but it will take a lot longer and there will be many injuries and setbacks along the way—of course, with the the possibility of getting eaten by sharks or stung by a giant jellyfish…

I digress.

Symptoms of overtraining include:

-Constantly in a pissy mood

-No desire to train

-Always sore

-Minimal or no gains in performance

Proper Nutrition

You eat like crap—face it.

Get prepared, get educated and start eating.

Your mid-day granola bar isn’t healthy and definitely isn’t going to help you achieve the muscle you desire.  There are plenty of resources out that that can teach you how to eat properly in order to gain muscle and lose fat.

(Hint: RIGHT HERE!!!)

Let me break it down nice and simple:

-Lots of lean protein

-A low/moderate amount of complex carbs (depending on goals, metabolic rate and weight)

-A moderate amount of healthy fats

-A shit-ton of vegetables (you can never have too many)

-Proper ‘peri-workout’ nutrition (pre, para, and post)

Supplemental Support

The above three reasons should be able to get you about 95% of the way there—but we know schedules and lifestyle don’t always allow people to accomplish that.

Well, no worries. There are some very reputable companies around that have a spectrum of products to help you get proper recovery. We alwyas look for companies that have been around for a long time and have time and time again proven positive results.

Labrada Nutrition is always a “go-to” especially when it comes to proper recovery supplemenation.  Everything from protein shakes to BCAA products, they have been a wise choice for tons of bodybuilders across the planet.

A new product that I have recently stumbled upon is HICA-MAX. It is called a “muscle growth stimulator.”

CHEWABLE-JUST LIKE YOUR FLINESTONE'S VITAMINS!

I call it the ‘Ultimate Amino Acid’—you can call it whatever you want.

It contains an leucic acid, which is imperative for building and repairing beat up muscles and prepping them for growth and recovery in record time—by this I mean you won’t have as much delayed onset muscle soreness (DOMS) as you have had in the past. Not only that, but it aids in protein synthesis—you will be able to absorb and shuttle protein into your muscles more efficiently. Plus it taste like candy and can be taken “on-the-go”…so no excuses.

What does this means for you?

Faster recovery, faster growth…more chicks gawking at you on the beach.

Apply it!

Now, we know this isn’t the easiest thing for a “gym rat” to do—but trust me…

Your body will be grateful and your progress will remain consistently moving in the upward position–bigger muscles, heavier weights…and tighter t-shirts…no more ‘SMEDIUMS.’

Crazy.

I know—maybe, just maybe, I am.

Or am I?

You’re reading the title of this post right now thinking, “No way Gino–the reason I go on vacation is to rip it up and tear through every shred of shitty grease-laden, alcohol filled food and/or beverage in sight. I will not be tied down to the ‘Laws of Healthy Lifestyle—not on my effing vacation!”

Are you done William Wallace? Good. now step down for a second and lend me your ear (cue ‘Wonder Years’ theme music now)…

So you may be thinking that when you go on vacation that it is a time to splurge on all ends of the spectrum and put your workouts and eating habits off to the side because, well, you have earned it. It’s time to go on a weeklong bender of baby back ribs, booze and baby back ribs cooked in booze.

You worked so hard all winter and spring long to look like the John Basedow (minus the onion loaf haircut) on the beach right?

You have loaded up on protein, cut carbs and forced down more vegetables than a family of rabbits and damnit—you’re going to rebel and show everyone who is the ‘King of the Caribbean Beaches…

In between trips to the bathroom and bottles of Peptol Bismol.

Well, for the health nuts of the world that can’t bare to miss a workout or veer off the plan, I know how you feel and am somewhat of a fanatic myself–along with a few ‘fitness freaks’ I know.  So, I tapped into their crazy minds (as well as my own) and to capture some crucial advice on how to stay healthy while on vacation.

Hit the local grocery store

One cool thing about vacation is not seeing the same old scenery and the same ugly people.

Well, you can carry this over into your food choices as well.

Just because you’re on vacation doesn’t mean that grocery stores don’t exist. They, in fact, do and if you have the luxury of traveling to a different country or a much different place other than your cousin Jimmy’s beach house on Cape Cod—you might be able to find some different local, foods that you can’t find around your neck of the woods.

When shopping just keep in mind that it need to be simple and to the point.

A good list would include eggs, whole wheat bread, nuts, veggies (or mixed greens), fruits and lean meats.

This will give the necessities as far as protein, healthy fats, vitamins, fiber and complex carbohydrates. Now you maybe wondering, “bread isn’t the best choice for a complex carb choice.”

You’re right, but as far as convenience—whipping up a chicken sandwich is a lot easier than baking a potato or cooking up some rice.

Choose wisely

When traveling, you will tend to eat-out more than not. This can be a tricky situation for most, but it doesn’t have to be.

Restaurants tend to cook with a lot of butter, oil and salt because, shit, it tastes amazing.

With that said—give the menu a good look over and see kindly ask your server to make some small customizations for you.

Comes with fries on the side?

Ask for a salad.

Comes with cream sauce?

Tell them to put it on the side or no sauce at all.

I haven’t been to a restaurant yet that I haven’t been able to find a healthy or healthier choice than the deep fried lamb shank smothered in Alfredo sauce.

Get creative with your workouts

Sometimes staying on your regular routine can be difficult on vacation.  Maybe your schedule is different, there isn’t a gym nearby or the “fitness center” isn’t much more than an antique treadmill and a dust-laden dumbbell.

No worries.

You have just enough equipment right in your hotel room to together a heart-pumping workout.

Got a chair?

Spilt squats, feet elevated push-ups, sit ups, dips…see where I am going with this.?

Still don’t think it’s possible?

Try this on for size next time your stranded at The Comfort Inn.

Split Squats (foot elevated on chair) x 10 reps each leg

Blast Push Ups x 8

Burpees x10

Jump Lunges 30 secs

Front Planks 60 secs

Do this circuit 4-5 times through.

Indulge—but space it out.

On vacation, I find it imperative to have a few cheat meals throughout the week but tend to space them out evenly.

Maybe it’s dessert on Monday, drinks on Wednesday and Stuffed Lobster drenched in butter on Friday…

The reasoning behind this beside the nutritional advantages such as leptin sensitivity, etc.—it will show you that sometimes your body and mind need to indulge a bit.

They might have slightly overdone it---or maybe it's just the choice of bathing suits.

Chances are if you have been grinding it to the bone until this point, it will have minimal effect on your six-pack or internal health. If anything it will show you that you can indulge and that you will mentally benefit more than anything.

So, with all this said, crank up your iPod to “Make My Ears Bleed” Volume with some Jimmy Buffet and feel at ease that Mike Arone Fitness can be your Official Survival Guide to Staying Healthy on Vacation!