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The busy summer travel season, and you’ve worked hard to get your bikini body ready so you don’t want to lose it while you go on vacation.

You already pay for a gym membership and personal trainer at home, so that is the last thing you want to spend money on when you’re out of town.

John Cantu is the head trainer at Orangetheory Fitness in Citycentre and says you don’t need to spend a dime to stay fit while away. Here are five of his tips to cutting costs and calories while during vacation.

Take the stairs
Waiting for the elevator and taking the stairs will take about the same amount of time, but you’ll burn the calories if you opt for the stairs. Plus, chances are you just came back from eating, so the stairs will help!

Walk instead of cabbing

When you go on vacation, most of the time your hotel is within walking distance to restaurants and hot spots. Skipping the cab and walking will not only help keep you from gaining weight, it will save you money too.

Eat a good breakfast

Breakfast is usually the cheapest meal of the day, and if you eat a good one, it will keep you from wanting to snack all day long.

Stay hydrated

The key here is with water, not booze! It’s a good idea to mix in water when you’re drinking alcohol on vacation so that you don’t overdo it. Plus, water’s usually free!

Plan fitness activities

If you have the option to go on a hike or take a bike tour, do those types of excursions. They are great ways to get exercise in without feeling like you’re working out. They’re also usually great ways to see a city.

Cantu says you only need to exercise 30 minutes each day while you’re away. He suggests going for a 20 minute jog around your destination so that you can see the sights, then taking the last 10 minutes to do these exercises. He says you only need to do five reps of each and then move to the next exercise. The goal is to do as many rotations in 10 minutes as you can. Watch the video above if you need to see demonstrations on how to do any of the exercises correctly.

– Jump squats
– Push ups
– Burpees
– Planks: Palms to elbows
– Lunges

SOURCE: http://abc13.com/health/fitness-tips-you-can-take-on-vacation/823663/

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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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