VisOne Vision

Our vision for your success. Weekly tips for living a healthier life and achieving your fitness goals! 


By: Kylee D. Miller

December is in full swing and with it the 2016 holiday season. For many this means lots of obligatory travel. Whether you’re driving or flying to Grandma’s house this year, here are some healthy holiday travel tips to keep yourself and your travel companions happy.


Hydrate – Water is very accessible no matter how you travel. Drinking water will help you stay more alert and can also keep you cool while traveling. This is really helpful if you’re traveling with a temperature sensitive spouse who likes to keep the car warm or you’re sitting on a hot plane while stuck on the tarmac waiting for take off. If you’re on the road ensure that you purchase a bottle when possible and sip it throughout the day. It’s also a great idea to encourage your kids to drink water instead of soda, not just for the health reasons, but also because the diuretic effect of soda will impact their kidneys’ ability to hold it for the next rest stop. If you’re flying and don’t want to pay $6 for a bottle of water, bring a plastic reusable one. Be sure its empty when you are going through security then find a water fountain after the checkpoint where you can fill up for free.

Pack Protein – Almonds, peanuts, & cashews are nature’s original fast food. They’re easy to pack and easy to eat. They’ll satisfy a salt craving so you can avoid buying chips at rest stops. Protein also helps keep you full longer. Packing nuts for yourself and travel companion can help avoid becoming hangry (angry because you’re hungry). This will come in handy if you’re looking at a long day of traveling.

Walk around – We’ve all been told that sitting is the new smoking. When traveling, you’ll be primarily sitting for hours, whether in a car, a plane, or simply waiting around. Sitting affects your entire body. Your legs can swell, your back can ache, and your body can get stiff. Take every opportunity you can to get some walking in during your travels. Take a lap around the gas station or challenge your kids to a quick foot race. If you’re on a plane, walk up and down the center aisle to shake out your legs. You’ll be much more comfortable when you arrive at your destination and will have burned a few calories in the process.

Stretch – In the rush to get started with your travels you might forget to go for your daily run or might not have time to get a lift routine completed. But you don’t have to let your travel day be a complete fitness loss. Instead, treat it like an active rest day. Give yourself fifteen minutes before packing the car to stretch your body. Focus on each stretch for between 15 – 20 seconds and try to get to all major muscle groups. This will enable your body to handle sitting better and might also calm your mind before a stressful day of traveling.

Traveling is a stressful part of many people’s holidays, but with these tips you can easily maintain your healthy habits for a healthier holiday. Safe travels!

Kylee D. Miller is a local attorney and fitness fan. She has been a member of VisOne since 2015.



water-glassesBack on the Bandwagon

By: Kylee D. Miller

It seems like we’ve been drinking a lot for the last eighteen months. There’s been good cause: watching the Cubs was stressful, the presidential election seemed never ending, and for some reason there were creepy clowns hiding in the woods. But there are equally good reasons to cut down on your alcohol intake. The end of 2016 is a great time to get back on to the bandwagon.

How Drinking Effects Your Body
Everyone knows drinking isn’t the healthiest habit. Alcohol is made up of sugar and carbs that your body stores as fat. It has a lot of empty calories that cling to your midsection and make it more difficult to drop weight. It makes it difficult to wake up in the morning, prompting you to skip that early morning work out you had promised yourself.
Alcohol also affects your body in unexpected ways. Early research suggests that alcohol can impair protein synthesis, or the process that builds new muscle. In a recent study in Nutrition & Metabolism, researches found that alcohol has negative effects on human growth and luteinizing hormones. These hormones are related to muscle growth and fat loss. Alcohol has also been linked to an increase in the stress hormone cortisol, which contributes to weight gain.

You do not have to be a tea totaler to be healthy. The occasional drink at a party or on the weekend will not be totally detrimental if you treat your drink as your “cheat” meal. If you know you will be going to a party or drinking with dinner, pick a healthier option for dinner such as fish instead of steak. Make smart choices throughout the day to offset the calories you will be consuming later in the day. When you do drink, try to limit yourself to only two or three drinks spaced out over the night.

Drinking Smart
If you are having trouble cutting out all alcohol from your diet or simply choose not to, you can still drink smart. According to the National Institute on Alcohol Abuse and Alcoholism, the average 12 oz. beer contains about 150 calories and 13 grams of carbohydrates. Two bottles of beer is the calorie equivalent to one sirloin steak! A 5 oz. glass of red wine contains about 125 calories and 4 grams of carbohydrates. One glass of wine is the food equivalent to an ice cream cone. Even light beer contains on average 104 calories and 6 grams of carbohydrates. A 1.5 oz. shot of gin, rum, vodka, whiskey or tequila has about 100 calories. The drink with the fewest calories is champagne, which has about 84 calories per 4 oz. servings.
The best drinks for a night out are the ones that have a high alcohol by volume content (ABV) to calories ratio. Get Dunk Not offers an extensive list of many popular alcohols and brands and their calorie to alcohol ratio. As an example, Ketel One Vodka has 96 calories per 1.5 oz and is 40% alcohol by volume, making it one of the smartest choices for when one choses to imbibe. Pair this with soda water and a lemon and you have a reasonably low calorie drink option.
Before going out to drink, try to ensure you are well fed and hydrated. Eat a slow to digest protein and a slow carb source such as a sweet potato to make sure your muscles are being well fed.
Another smart option is to stay hydrated. You don’t have to have a glass of water in one hand and a beer in the other all night, but you should be sure to have a glass or two of water throughout the night and a full glass before bed.
Don’t drink on days when you are training. Alcohol’s negative effects on the muscles inhibit your body’s ability to recover after a tough workout. Instead drink on your days off as a small treat. But also avoid drinking too late in the night if you plan to train the next day. You’ll want to wake up ready to go hard at the gym and not groggy and hung-over.

Alcohol presents some problems for meeting your fitness goals, so abstaining whenever possible is always the best option. If you wish to indulge you can still do so in a smart manner and choose drinks that have the highest ABV to calorie content. And remember hangovers and hang cleans don’t mix so stay hydrated throughout the party.

Kylee D. Miller is a local attorney and fitness fan. She has been a member of VisOne since 2015.