Getting Fit For Disney

"Sky" Eson-Korito is known all over the world as one of the stars of Samuel Goldwyn's hit television shows American Gladiators and G2000. Beyond that "Sky" is a motivational speaker and owner of Bodyworks one on one personal training studio in Orlando, Florida. She has dedicated her life to health and fitness with an extensive education in nutrition, physical education, fitness specialist, physical rehabilitation therapy, massage therapy and colon therapy. As an athlete she has been a very successful competitor in the cycling, fitness, and bodybuilding arenas.

The information contained in this article is presented for the purpose of educating visitors on wellness and fitness topics. Nothing contained in this article is intended to be instructional for medical diagnosis or treatment. The information should not be considered complete, nor should it be relied on to suggest a course of treatment for a particular individual. It should not be used in place of a visit, call, consultation or the advice of your physician or other qualified health care provider. Should you have any health care related questions, please call or see your physician or other qualified health care provider promptly. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of something you have read in this article.

Congratulations! You are on your way to one of the most memorable vacation experiences of your life. Being in the best shape you can be is one of the secrets to having a great time and taking advantage of all that a Disney vacation has to offer. Whether you're visiting Disneyland, Walt Disney World, or spending time on one of the beautiful Disney Cruise ships, the best way to ensure that your vacation is everything that you've dreamed of is to GET IN SHAPE, both inside and out! Even if your trip is three months away or three weeks away, START TODAY!

Here are a few of the many ways to prepare you and your family for a fun filled getaway.

WATER: Water is one of the most important nutrients you can utilize. In most cases, when people believe they are hungry or fatigued, they're actually dehydrated! The average person needs to consume at least one (1) ounce of pure water for every Two (2) pounds of body weight. For example, if you weigh 160 pounds, your daily water intake should be approximately Ten (10) cups or eighty (80) ounces. Begin keeping track of your water intake and gradually increase your amount until you have reached your recommended level. Never allow yourself to become dehydrated. Avoid carbonated soft drinks, artificial fruit flavored drinks, and diet soft drinks. Limit coffee and alcohol, as all of these zap your energy and do not hydrate the body.

EAT FRESH VEGETABLES AND FRUIT DAILY: Eat at least five (5) cups of fresh vegetables and 3 pieces of fresh fruit daily. Fresh fruits and vegetables contain the highest amounts of vitamins, minerals, and enzymes guaranteeing robust energy. Be sure to include at least two rich leafy green salads a day.

AVOID REFINED SUGARS: Sugars and processed foods such as cakes, cookies, doughnuts, sugary breakfast cereals, candy and soft drinks are filled with sugar and empty calories. These deplete your energy, cause dehydration, moodiness and irritability in children and adults alike. Visit your local health food store for healthy alternatives.

BEGIN A WALKING PROGRAM: A Disney vacation like many vacations may involve high levels of activity that often include a lot of walking and standing. One of the best ways to prepare for this is to begin a daily walking program. The purchase of a great pair of properly fitted walking shoes is a must. The better the fit, the easier it will be to walk and stand for long periods of time without experiencing pain or fatigue.

The Thirty Day Walk Fit Program: Day 1 - Begin with an easy 15 minute walk Days 2-6: Walk one minute longer on each consecutive day. By Day 6 you should be up to twenty minutes. Day 7: Rest Days 8-14: Continue to add one minute of walking each day to your walking time until you're up to twenty-six (26) minutes per walk. You might notice some soreness in your feet or legs. If so, drop back to your previous time for two or three days. Days 15-21: Again, add one minute for each day of walking. Trying to work up to thirty minutes. Days 22-30: Continue your thirty minute walk each day. Day 30: Congratulations! You're a WALKER!!

Lower Back and Abdominal Exercises: * Be sure to consult your physician or health care provider before starting any new fitness or diet routine! The lower back and abdominal wall work together to support the torso. This helps prevent lower back fatigue when walking or standing for long periods of time. It's essential to incorporate exercises that strengthen these muscles into your daily regimen.

Abdominal Crunches
Starting Position: Lie on your back on the floor and drape your lower legs over a chair or bench. Your thighs should be perpendicular to the floor in this position. Place your hands behind your head, over your abdomen, or across your chest during the movement. Exercise Performance: From this position you must simultaneously do four things: (1) Use lower abdominal strength to raise your hips from the floor, (2) raise your head and shoulders from the floor using upper abdominal strength; (3) force your shoulders towards your hips; and (4) forcefully blow out all your air. When you do these four things correctly, you will feel a strong contraction in your frontal abdominal muscles. Hold this contracted position for a moment, relax, then repeat the movement. Repeat the movement for two sets of twenty-five (25) repetitions.

Lower Back Lifts Starting Position: To achieve the fullest possible range of motion in this movement, you should perform it while standing erect, straighten your legs and arms, and keep both sets of limbs stiffened throughout the movement. Exercise Performance: Slowly bend at the waist and lo er your fingers downward until they touch your toes. Tighten your buttocks muscles, slowly recover the starting position by standing erect. It's important that this movement be done in a slow and fluid movement. Since the lower back is in a mechanically weak position when doing lower back lifts. Repeat the movement for two (2) sets of twelve repetitions daily.