Fit tips to have a fun and healthy summer! 1. Swim for Cardio - Swim a few laps or play around with your family in the pool--> Great way to cool off and get your heart pumping! 2. Choose Fruit instead of Sugar - Cupcakes can be tempting at those BBQ's...but try some fruit to fix your sweet tooth! If you're chosen to bring the dessert make up a nice fruit salad!
Did you know that 45% of the decisions we make are based on habit?? Old habits can be hard to change..here's some tips to make the process easier: 1. Figure out what your actually craving? What do you actually want. When the urge hits do something else (grab an apple, go for a walk, call a friend, email a coworker) Then after that see if your still craving that candy.
Do you find yourself constantly giving excuses on why you cant workout today?? It's time to stop and realize that there is always time to workout!
Here is a quick workout that you can fit into your busy schedule-->
**50 jumping jacks- 40 squats- 30 crunches- 20 push-ups- 10 Burpees (or modified Burpee) **
Do it once, twice or if you're feeling really awesome 3 times per day at least 3 days per week! Here are some times to fit your workout into your busy life.
1. Set your alarm 15 minutes earlier.
2. Right when you get home from work, before you cook dinner.
Do you workout like a dog but don't see results??? Then you should be taking a look at what your eating. Even though working out stimulates your metabolism- making you eat more throughout the day, don't fill up on empty calories. Your body needs nutrient dense calories to fuel your body and help you see results quicker! There are many "excuses" why people reach for empty calories: Time, money, and the biggest excuse = "I deserve this after my tough workout"
Breakfast literally means "Break the Fast". By the time you wake up in the morning your body may have gone without food for 8 hours or more! Therefore you need to refuel your body when you wake up to start your day right! Do you skip breakfast?? Then your blood sugar levels drop, fatigue, poor concentration, irritability and lethargy will be the result. ***Breakfast gives you energy and has many health benefits:
1. Abs are made in the kitchen...a lean diet=lean midsection2. Abs should be engaged when performing any exercise. It's important to keep your core engaged and ensure proper form and execution. You will then be able to make a true mind/muscle connection!3. Cut out processed foods in your diet. 3. Avoid foods that bloat before showing off your tummy--beans, broccoli, and chewing gum which will trap air in the belly. Be sure to drink lots of water!! Being hydrated is key for a flat midsection.
When you hit your afternoon slump do you reach for junk food or sugar?? Your afternoon munchies could be ruining your diet and your waistline. Protein may be the nutrient you need to ward off that feeling of hunger. In a recent study in Muscle and Fitness Magazine some women were given a drink of water and the other women were given a drink of water mixed with whey protein. Researchers found that the women that were drinking the whey protein felt fuller longer and were more satisfied than just drinking water.
An article in Muscle & Fitness Magazine states that you can overcome bad genes with exercise. This is great news if you come from a family that suffers from weight issues!! A study found that risk for obesity dropped by 27% in physically active adults who were genetically predisposed to weight gain. So start exercising consistently!!