🏐 The Day I Tried Beach Volleyball and Underestimated My Cardio

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The Day I Tried Beach Volleyball and Underestimated My Cardio

Last weekend, a friend invited me to join a casual game of beach volleyball. Now, I work out regularly, lift weights, run a few times a week—so I thought, “No problem, I’ve got this.” But by the second game, I was gasping for air, legs burning like I’d just finished a leg day session.

What I didn’t factor in was the constant sprinting, jumping, and the soft sand that added way more resistance than I’d expected. Every jump felt like I was dragging my legs through quicksand. And the cardio? Let’s just say beach volleyball gave me a whole new appreciation for HIIT workouts.

The moral of the story? Cardio fitness isn’t just about how long you can run on a treadmill. Functional cardio—like what you use in sports—takes it to another level. So if you think your cardio game is strong, try mixing in a sport like volleyball, soccer, or basketball to test it in a real-world setting. You’ll get an incredible workout and have fun doing it.

How Sleep Impacts Your Fat Loss Goals

You’ve got your nutrition dialed in, your workouts are on point, but there’s one critical piece of the fat loss puzzle that’s often overlooked—sleep. Studies show that getting less than 7 hours of sleep a night can mess with your metabolism, making it harder to burn fat and build muscle.

Lack of sleep affects hormones like ghrelin and leptin, which regulate hunger and fullness. Translation? You’re more likely to reach for junk food when you’re tired. Prioritize sleep like you would any workout—it’s essential for recovery, fat loss, and staying lean.

Question of the Day from Our Readers:

“How do I stay fit while traveling for work?”

—Tom, 47, Sales Executive

Coach’s Answer:

Traveling can make it tough to stick to your routine, but it’s totally doable with a little planning. Here are a few tips:

• Pack Resistance Bands: Lightweight and versatile, bands let you do strength training anywhere—from your hotel room to the airport.

• Bodyweight Workouts: Push-ups, squats, lunges, and planks are your go-to moves. No equipment needed, and you can get a full-body workout in under 20 minutes.

• Hotel Gyms: Most have basic equipment. Even if it’s just a treadmill and dumbbells, you can get in a solid workout.

• Stay Active: Take the stairs, walk to meetings, or do quick stretching in between. Movement throughout the day adds up.

The key is consistency. Even if it’s 20 minutes of bodyweight exercises, sticking to something while on the road will keep you on track.

Fit Trivia: Which 80s action star famously included martial arts in his fitness routine?

Answer: Chuck Norris! Known for his martial arts expertise, Norris blended his fitness regimen with strength training and martial arts, which kept him in top form for his action-packed roles.

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Publisher: Ryan Engel

Editor: Michael Pender

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