From the all-you-can-eat buffets to the unlimited poolside drinks, your circumstances may tempt you to forgo sound nutrition. Don’t stress. It is possible to avoid the vacation weight gain and still enjoy all your destination has to offer, and here’s how...

First things first. As soon as you arrive at the hotel, stock the mini-fridge! I will go to the local market and buy fresh fruit and vegetables for the week. Having healthy foods on-hand will prevent you from splurging during the meals out.

Have a plan in place for dining out! Before you even enter the restaurant, know what you’ll be ordering. That way there are no slips. Look to my Dos and Don’ts of Dining Out, and learn how to navigate the menu options intelligently.

But remember, it’s ok to enjoy in moderation! Do you think I skip pasta when I’m in Italy? No way! You only live once and shouldn’t have to deny yourself. Just don’t overdo it.  

Staying active is as easy as packing your sneakers! Whether you are headed to a beachside resort or a European city, there are endless ways to fit in your daily exercise. While that doesn’t mean working out for hours on end, a quick sweat will have you feeling energized and ready to accomplish all on your travel agenda.

Get out and explore! Walking is the easiest activity of all and doesn’t require any equipment. Map out a sight-seeing tour in advance or talk to the hotel concierge when you arrive.

Make the most of where you are. If you are on the waterfront, use the beach. If you are in the country, find a nearby park. With just a little improvising, you can make your destination your “wellness zone.” Here’s one of my express workouts you can do at the beach or even in your hotel room.

By incorporating just 30 minutes of physical activity each day, you will maintain your weight and not lose sight of your goals. Remember you’ve worked hard for this vacation! Enjoy yourself!

I’ve learned from experience that you can make smart eating choices anywhere you find yourself. Whether you’re taking planes, trains, boats or BMWs, you’ll no doubt face many temptations along the way. Follow my advice, and you’ll be empowered to tell those cheese fries to take a hike.

1.   Before embarking on your travels, it is important to watch your intake of rich, fatty foods. Instead, eat a light meal of protein and green veggies. This will be mellow on your stomach and easy to digest.

2.   Get a full night’s sleep the night before, between 6-8 hours. An early morning at the airport requires a lot of energy and stamina, so you’ll need to be well-rested.

3.   Pack snacks! Long lines, travel delays and the stress of flying make you more susceptible to indulging. Instead of opting for not-so-healthy airport food, be sure to bring healthy snacks in your carry-on bags:

• Individual serving packs of almonds or sunflower seeds
• 6 oz. non-fat Greek Yogurt
• Apples
• 100-calorie packs of whole wheat crackers
• ½ cup edamame in the shell
• 1 celery stick with almond butter or hummus

4.   Keep your fuel cool! Drink plenty of water leading up to the flight. Mix in a Super Juice packet for an extra boost! Drinking on the plane is a bad idea. Alcohol dehydrates and weakens your body’s immune defenses, exactly what you don’t need before embarking on a trip.  

5.   Have a Survival Kit on hand! I don’t travel anywhere without Vitamin Mineral Super Juice to boost my immune system, Energy Bubbles to help me stay energized and B12 spray to reduce stress.

6.   Be prepared to entertain yourself, especially if it’s a long trip. Bring along your favorite book, a new music playlist and lots of magazines. That way you avoid eating or drinking out of boredom.  

Upon your arrival, you have already survived your first challenge. Congrats! Stay tuned for more survival tips during the days to come…

You’ve booked the tickets, made the hotel reservations and are counting down the days. But how will you keep your wellness program in check while away on your travels?

Vacation is about taking a break and relaxing. I do not expect you to join a gym. Nor do I expect you to adhere 100% to the A,B,C’s. It’s just unrealistic. That being said, one short trip is not worth throwing away all your hard work.

Over the next few days, I will be sharing with you vacation survival tips- nutrition, exercise, and wellness advice- that will help you to stay on track while away from home. You’ll be able to make the most of your vacation and still return guilt-free.  

To snack or not to snack? My answer is simple: snack! You are supposed to eat 5 times a day, which means 2 of those times will be snacks.  I opt for a snack in both the mid-morning and mid-afternoon, whether it is one of my delicious DK Protein Plus shakes or a handful of raw almonds.  

I’ve always believed that it is important to honor your hunger. This does not mean eating what you want when you want it, rather making smart choices and fueling your body with healthy ingredients that will energize you throughout the day.

Whenever you sit down to snack, ask yourself if you are making the best choice. Snacks should typically be under 200 calories, high in protein and made with natural ingredients. The more your food resembles something that grows in nature, the better.



Here are some examples of healthy snacks:

• A small 3 oz. can of light tuna provides you with 20 g of protein for just 90 calories, along with essential omega-3 fatty acids!
• Packed with protein, 3 hard-boiled egg whites are just 50 calories!
• For a perfect balance of protein, carb, and fat, try ½ cup of edamame in the shell, lightly salted.
• Half a green apple, sliced and smeared with 1 tbsp of almond butter is always a delicious treat.
• ¼ cup of cottage cheese mixed with ¼ quarter cup of berries is a power combination of protein and antioxidants.
• Cucumber slices and celery sticks dipped in ½ cup of non-fat hummus is a crunchy alternative to chips and dip.
• A non-fat Greek yogurt packs in probiotics and protein!

Remember to stay optimally energized throughout the day. Try to eat every 3 hours. Maintaining this ritual will help you stay energized for life!

If you are having trouble staying motivated or need more guidance, I’m here to help! Now I can tag along to all your workouts with the David Kirsch NextFit Keychain Trainer!

The size of an iPod shuffle, the NextFit Keychain Trainer enables you to listen to my customized instructions while working out at home, the gym, or outdoors. The audio workout selections cover everything from a beginner walking routine to a kick-butt cardio sculpting routine.

I understand that each individual has personal preferences and specific needs, and I’ve designed these audio workout sessions to accommodate you. These sessions, which range from 30 to 100 minutes, can be changed based on the time you have, equipment you have access to and degree of difficulty.

I’ll guide you through every exercise, explaining how to do it correctly and encouraging you through to the finish. Since each coaching session takes into account the previous workout, you can add variety and stay motivated!

In addition to my audio workouts, the purchase of the NextFit Trainer gives you access to the world’s largest audio fitness library- over 150,000 audio clips. There are more than 2,000 exercises, covering every fitness category such as Pilates and cycling.  

So Get Kirsched!® anytime, anywhere with me and the Nextfit Trainer!

Transformations are inspiring. And although body transformations are my specialty, I have recently been inspired by the technological innovations occurring around me. YouTube, Facebook, Twitter, among others, allow me to connect with a wide demographic of people and spread my wellness philosophy to communities beyond my physical proximity.

With the recent launch of David Kirsch Wellness YouTube Channel, you don't have to travel to the Madison Square Club to receive my personalized attention. From cardio-sculpting workouts and meal planning to kick-butt motivating tips, I provide you with everything you need to reach your goals right at home.




Watch and learn! You have access to hours of available video content, including clips from my One-on-One Training Series  and 7 Day Prescription DVD. My workouts are fun, exciting, and easy-to-do at home.  You can master my signature moves, like the Platypus Walk and Spider-Man push-ups, 24/7!

I’m ready to do some serious Kirsching so you can get the body you were born to have... Are you ready to Get Kirsched ®?

If you had the guts to make it through my 48-Hour or 5-Day Detox, you are feeling lighter, healthier and more energized than you have in a long time. You have made it through to the 'other side' and now it's time to build on that success!

At this point, you are smart enough to know that a mindless binge would eliminate the benefits of all of that hard work. Detoxing is not a "forgiveness" mechanism; it’s meant to be the first step in a life of healthy, clean eating. It's important to stay away from the A,B,C's and to fuel your body with lean, clean proteins, lots of green veggies and fiber-rich foods.



What does eating “around the clock” look like? Here is a sample DK meal plan:

7:00 am- Good morning! Grab some protein in the form of a shake or some whites! Protein affects a number of appetite-regulating hormones, particularly leptin which registers fullness and controls your hunger.

10:00 am- Protein again! Whichever you didn’t have for breakfast you should have as a mid-morning snack.

1:00 pm- Take a power lunch: choose a lean protein (chicken, turkey, tuna) and mix it with some greens. Switching to a diet high in lean protein and fiber-rich vegetables will allow you to maintain a constant energy level without feeling hungry. You can also choose a healthy grain at lunchtime: a slice of whole grain bread or a cup of steamed brown rice.

4:00 pm- Feeling hungry in the middle of the day? Grab a handful of almonds. It’s my favorite mid-afternoon snack.

7:00 pm- For dinner, go for the same idea as lunch: lean protein, green vegetables, but this time, skip the starchy carb. Your day is winding down, so unless you’re training for a marathon, there is no need for loading up on energy-rich carbs.

You are 100% accountable for making healthy choices. So energize for life and put your metabolism in full gear!  If you make health and wellness your top priority, failure is not an option. Good luck on this journey, and stay motivated!

Along with sound eating, daily exercise is just as important in your efforts to achieve your best stomach! An active lifestyle ensures a healthy metabolism and smooth digestive functions. So keep your body moving (and your digestive tract as well!).

For exercises on toning the abs in particular, my Abs & Arms manual contains over 17 fully illustrated exercises, stretches, cardio prescriptions, and a nutritional meal plan. It’s fun, easy-to-follow, and very effective. Practicing these exercises multiple times a week in combination with sound eating will ensure you a flat stomach in no time!




When it comes to winning the battle against the bloat, it’s all about making smart daily decisions with your food and exercise. You have the power to transform your body, and turn that spare tire into a washboard!

As the summer heats up and the bathing suits come out, your efforts these past months to get your body ready for the beach have either paid off… or you may find yourself in desperate need of a quick-fix. Not to worry, this is where I enter the saga.

Whether you spend your time at the beach or poolside, I want to help you feel confident in your bikini (or boxers!). The common culprits- water retention, excess gas, constipation, or PMS- may be getting in the way of you and your best stomach. A belly is your bathing suit’s worst nightmare, so here are some dos and don’ts to battle the bloat!

Dos…

• Eat plenty of leafy greens! Leafy green vegetables, such as spinach, kale and parsley, contain the powerful chlorophyll enzyme, which works to promote a healthy liver.
• Fight water retention with potassium-rich foods, such as sweet potatoes and asparagus. Potassium helps to regulate your fluid balance and flush out excess fluid. Improve digestive functions with probiotics, the “good bacteria” found in Greek yogurt and other cultured milk products. Take my Probiotic Balance to promote a healthy digestive tract!
• Load up on lemons, which are low in calories and high in the detox vitamin C.   Drink lots of green tea! It’s full of catechins which are good for your liver and your metabolism! Try my green-tea infused Vitamin/Mineral Super Juice for your day’s fix of vitamin C.

 

Dont's…

• Stay away from starchy carbs, now more than ever! Nothing swells your stomach more, especially those loaded with excess sugars.
• Carbonated beverages, regular and diet sodas, fill you up with excess air and bloat your stomach.
• Say NO! to sugar substitutes, like the sorbitol found in artificial candies and gum. It causes gas and must be avoided at all costs!

You can transform your body in rapid time, but you must be extra cautious of the foods you eat- as they can be the make-it or break-it factor in keeping those flat abs!